by Noelle Martin from Motherhood and Meals
Registered dietitian

This recipe checks ALL the boxes, and it is a great one to get kids to help with, too!

Ingredients

  • 1 c. (250 mL) cooked quinoa
  • 1 c. (250 mL) rolled oats
  • ⅔ (150 mL) pumpkin seeds
  • ⅔ (150 mL) natural peanut butter (or any nut/seed butter you have on hand)
  • ¼ c. (60 mL) pitted dates (or raisins)
  • ¼ c. (60 mL) honey
  • 1 tsp. (5 mL) cinnamon
  • 1 carrot, peeled and finely chopped

Preparation

  1. Put all ingredients into your food processor.  Blend on low speed for 1 minute, and then on high until all ingredients are mixed together.
  2. Form into balls and serve! (It is best to store leftovers in the fridge.)

Thank you to our collaborator for this delicious recipe!

by Noelle Martin from Motherhood and Meals
Registered dietitian

When served together, these two recipes are packed with the goodness of whole grains, veggies, fruit, healthy fats, and protein. And don’t forget to have your kids help make them!

PUMPKIN PANCAKES

Ingredients

  • 2 c. (500 mL) whole wheat flour
  • 1 c. (250 mL) pure pumpkin puree
  • 1 c. (250 mL) milk of your choice
  • 1 egg
  • ⅓  (75 mL) unsweetened applesauce or alternate fruit/veggie puree
  • ¼ c. (60 mL) hemp hearts
  • 2 tsp. (10 mL) baking powder
  • 2 tsp. (10 mL) cinnamon
  • 1 tsp. (5 mL) vanilla extract

Preparation

  1. Mix all dry ingredients together in a bowl and set aside.
  2. In a separate bowl mix together all wet ingredients.
  3. Add dry ingredients to the wet ingredients and mix together until evenly blended.
  4. Pour ⅓ c. portions of batter into electric or stove top fry pan on medium heat and cook on each side for 3–5 minutes until cooked through.
  5. Serve with your favourite pancake toppings such as yogurt, fruit, granola, sunflower seeds, slivered almonds and/or nut butter.

 

PEACHES AND CREAM SMOOTHIE

Ingredients

  • 3 c. (750 mL) milk
  • 1 c. (250 mL) frozen peaches
  • ½ c. (125 mL) frozen cauliflower rice
  • 1 c. (250 mL) vanilla or peach Greek yogurt
  • 3 dates with the pit removed
  • 2–3 ice cubes

 

Preparation

  1. Blend ingredients. Place all ingredients into a high-powered blender and blend on high for 2 minutes, or until all ingredients are blended together.
  2. Pour into cups and enjoy!

Thank you to our collaborator for this delicious recipe!

 

Get your weekend off to an “mm-mm-good” start with this delicious (and nutritious!) Berry Baked Oatmeal Casserole recipe.

Serves: 8 | Prep Time: 10 mins | Total Time: 50 mins

Ingredients

  • 2 cups oats
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 1/2 tsp salt
  • 1/2 cup diced dates
  • 1/4 cup molasses*
  • 1 cup strawberries
  • 1 cup blueberries
  • 1 ripe banana
  • 2 cups milk
  • 1 large egg
  • 2 tbsp butter softened
  • 1 tsp vanilla extract

 

Directions

  1. Preheat oven to 375°F.
  2. Spray a 10×10 inch casserole dish generously with cooking spray.
  3. In a large bowl, mix oats, baking powder, cinnamon, salt, dates, maple syrup, molasses and half the berries. Stir well and pour into casserole dish. Add the other half of the berries to the top of the mixture. Then slice the banana and add to top.
  4. In a separate bowl, combine milk, egg, butter and vanilla. Whisk thoroughly. Pour on top of oatmeal mixture, making sure all oats are soaked evenly.
  5. Bake for 35 minutes. Let cool.

 

*Blackstrap molasses is digested more slowly in the body, which helps to stabilize blood sugar levels.

 

Looking for more simple, healthy and tasty breakfast suggestions? Be sure to check out BCC’s new cookbook!

peanut butter bannas muffins

 

by Noelle Martin from Motherhood and Meals
Registered dietitian

A healthy and nutritious snack for the whole family. And in case you were wondering…. you can totally make these on a PJ day!

Ingredients

  • 1 c. (250 mL) whole wheat flour
  • 1 c. (250 mL) unbleached white flour
  • 1 tsp. (5 mL) cinnamon
  • 2 tsp. (10 mL) baking powder
  • ½ tsp. (2.5 mL) baking soda
  • 2 large (or 3 small) ripe bananas
  • ½ c. (125 mL) natural peanut butter
  • ¾ c. (175 mL) milk of your choice (I used coconut milk)
  • ¼ c. (60 mL) maple syrup
  • 1 egg (or flax egg)
  • 1 tsp. (5 mL) vanilla extract
  • Optional addition: ½ c. (125 mL) raisins or dark chocolate chips

Preparation

  1. Preheat your oven to 400°F (200°C).
  2. Mix all dry ingredients together. Set aside.
  3. Mash the bananas and set aside.
  4. Mix together the peanut butter, milk, syrup, egg and vanilla extract. Then add the mashed banana.
  5. Once the wet ingredients are blended together well, add the dry ones. Stir everything together.
  6. Scoop the batter into your favourite muffin tin and bake for 18–20 minutes. Oven times may vary. You can check to see if the muffins are done by inserting a toothpick or knife and looking to see if it comes out clean.

Thank you to our collaborator for this delicious recipe!

3 fig and cranberry balls on spoons

(Photo : Toa Heftiba sur Unsplash)
20 portions
Prep time: 25 min.

What you’ll need:

  • 2 cookie sheets
  • 2 sheets of parchment paper
  • Measuring cup kit
  • 2 medium saucepans
  • 1 wooden spoon
  • 1 medium bowl
  • 1 spatula
  • 1 chef’s knife
  • 1 cutting board

 

Ingredients:

  • For the pumpkin seed nougat:
  • 1 cup (250 mL) pumpkin seeds
  • ¼ cup (60 mL) white granulated sugar
  • 2 tbsp (30 mL) water

 

For the energy bites:

  • 5 cups (1250 mL) dried figs, small diced
  • 1¼ cup (310 mL) dried apricots, small diced
  • 1 cup (250 mL) dried cherries, small diced
  • 1 cup (250 mL) raisins
  • 1 cup (250 mL) dried cranberries, coarsely chopped
  • ½ cup (125 mL) apple juice
  • 1 cup (250 mL) sunflower butter
  • 1 1/3 cup (250 m) cocoa powder
  • ¼ cup (60 mL) maple syrup

 

DIRECTIONS:

  • Coarsely chop pumpkin seeds. Set aside.
  • In a medium saucepan, heat the sugar and water and cook until a light caramel forms. Pour in pumpkin seeds and stir vigorously until seeds are covered. Set aside pumpkin seed nougat.
  • In a medium saucepan, rehydrate the dried fruit pieces by heating them in the apple juice for approximately 10 minutes, until a paste forms.
  • Coarsely chop pumpkin seed nougat.
  • Put all ingredients plus 1 cup of the cocoa powder in a medium bowl and knead until dough is even. Set aside in freezer for about 10 minutes.
  • Pour the remaining cocoa powder onto a cookie sheet.
  • Roll mixture and shape into little balls. Place on cookie sheet. Roll balls in cocoa powder until they are evenly covered.

 

CHEF’S TIP: Shaping the balls is easier if you use single-use gloves. Or, you can put the mixture in the fridge or freezer if it becomes too sticky.

 

NUTRITIONIST’S TIP: Energy bites are an excellent snack and full of great nutrients! Use your imagination: use different fruits or seeds, add chia or hemp seeds, nuts or even a variety of spices or flavours! Delicious with a glass of soy milk!

Thanks to La Tablée des chefs for these delicious recipes! www.tableedeschefs.org/en

4 blueberry pearch muffins on a tray

(Photo: Kaitlyn Chow on Unsplash)

12 portions
Prep time: 30 min
Cook time: 25 min

What you’ll need:

  • 1 muffin pan for baking
  • 12 paper muffin cups
  • 1 measuring cup kit
  • 1 measuring spoon kit
  • 1 large bowl
  • 1 medium bowl
  • 1 small bowl
  • 1 rubber spatula
  • 1 whisk

 

Muffins:

  •  ½ cup (125 mL) wheat bran
  • 1½ cups (375 mL) all-purpose flour
  •  2 tsp (10 mL) baking powder
  • 3/4 cup (180 mL) peach yogurt
  •  1 tsp (5 mL) baking soda
  •  1 cup fresh or frozen blueberries
  •  1 egg
  • ½ cup (125 mL) brown sugar
  • 1/3 cup (80 mL) vegetable oil
  • ¼ cup (60 mL) unsweetened apple sauce

 

Crunchy topping:

  • 1 tbsp (15 mL) brown sugar
  • 1 tbsp (15 mL) unsalted butter, melted
  • 1/3 cup (80 mL) large flake oats (or quick-cooking oats)

 

DIRECTIONS

  1. Preheat oven to 180 °C (350 °F). Place muffin cups in a 12-muffin tin.
  2. In a large bowl, mix wheat bran, flour, baking powder and salt. Set aside.
  3. In a small bowl, mix yogurt and baking soda. Set aside.
  4. In a medium bowl, whisk egg, brown sugar, oil and apple sauce. Blend into dry ingredients using a spatula and alternate with yogurt mix. Add blueberries and mix together gently. Set aside while preparing crunchy topping.
  5. In a small bowl, mix together brown sugar, melted butter and oats.
  6. Divide the muffin batter into the 12 muffin cups and sprinkle oat topping on top. Cook in oven for 20 to 25 minutes until muffins are lightly golden and a toothpick inserted in the centre comes out clean.
  7. Let cool and serve.

 

CHEF’S TIP

For moister muffins, do not mix too strenuously. Replace peach yogurt with one of your favourite yogurt flavours!

 

NUTRITIONIST’S TIP: These muffins are an excellent snack because they contain protein and carbohydrates to give your brain energy. Apple sauce reduces the sugar in the recipe and wheat bran adds fibre. Store-bought has nothing over these muffins!

Thanks to La Tablée des chefs for these delicious recipes! www.tableedeschefs.org/en

3 small granola cubes stacked on top of eachother

(Photo: Alice Pasqual on Unsplash)

20 portions
Prep time: 35 min
Cook time: 20 min

 

What you’ll need:

  • 1 rectangular baking dish
  • 1 sheet of parchment paper
  • 1 large bowl
  • 1 wooden spoon
  • 1 small saucepan
  • 1 measuring cup kit
  • 1 measuring spoon kit
  • 1 cutting board
  • 1 chef’s knife

 

Ingredients:

  • 2 cups (500 mL) fast-cooking oats
  • 2 cups (500 mL) puffed rice
  • ½ cup (125 mL) wheat bran or oat bran
  • ½ cup (125 mL) dried cranberries, coarsely chopped
  • ½ cup (125 mL) dried apricots, small diced
  • ¼ cup (60 mL) powdered milk
  • 1/3 cup (80 mL) maple syrup
  • 1/3 cup (80 mL) lightly packed brown sugar
  • 1/3 cup (80 mL) canola oil
  • 3 eggs

 

DIRECTIONS:

  1. Place rack in middle of oven and preheat to 180 °C (350 °F).
  2. Line the rectangular baking dish with a sheet of parchment paper.
  3. In the bowl, mix the oats, puffed rice, wheat or oat bran, dried fruits and powdered milk. Set aside.
  4. In a small saucepan, bring maple syrup, brown sugar and oil to boil. Cook for 2 minutes. Pour into dry ingredients and combine until batter is moistened. Add eggs and mix until cereal mixture sticks together.
  5. Spread mix evenly in dish and press firmly so that layer is uniform. Cook in oven for approximately 15 minutes or until cereal is lightly browned. Place dish in freezer for about 15 minutes. Unmould and cut into 20 bars.
  6. Bars will stay fresh in a sealed container for up to two weeks. At this stage they can also be frozen, if desired. Bars can also be wrapped individually in plastic wrap.

 

CHEF’S TIP: Make sure the bars have cooled down before cutting them. You can also portion balls from the start of the recipe instead of pressing the mixture into a rectangular dish to avoid having to cut the bars in the last step.

 

NUTRITIONIST’S TIP: For an even healthier snack, bring a piece of fresh fruit to eat with your bar!

Thanks to La Tablée des chefs for these delicious recipes! www.tableedeschefs.org/en

5 fruity popsicles with a mix of fruits in them on a light blue background

Ingredients

  • 2 kiwis
  • 4 slices of pineapple
  • 6 strawberries
  • 1 bunch of grapes
  • Liquid of choice: water with honey/cinnamon, diluted lemonade or juice
  • Popsicle molds (… how about empty yogurt cups!)

 

Instructions

  1. To prepare this recipe, start by dicing the strawberries, kiwis, grapes, pineapple.
  2. Add the diced fruits into moulds equally. Make sure that you don’t over stuff it.
  3. Pour the liquid of your choice over the fruits in the moulds and insert sticks.
  4. Place popsicles in the freezer and freeze until solid, 6 to 8 hours.
  5. Run each popsicle mold under hot running water for a few seconds to loosen popsicle, and then carefully remove from mold.
  6. Enjoy immediately!

 

4 berry flavored popsicles on a red plate with blue berries in the middle

(Photo: Jill Wellington from Pexels)

Ingredients

  • 2/3 cup diced strawberries
  • 2/3 cup diced peaches
  • 2/3 cup blueberries
  • 2 cups vanilla yogurt (you can use plain yogurt, Greek, coconut or any kind of yogurt)
  • 1 to 3 tsp honey or Maple syrup, divided (optional)
  • Popsicle molds (… how about empty yogurt cups!)

 

Instructions

  1. In a blender or food processor, puree strawberries. Taste the puree and, if too tart, blend in with honey or Maple syrup.
  2. Scrape puree into a bowl. Gently swirl in 2/3 cup yogurt, taking care not to over blend (in order to retain the pretty swirls).
  3. Pour mixture into popsicle molds and insert sticks.
  4. Rinse blender and bowl and repeat steps with peaches and then blueberries.
  5. Place popsicles in the freezer and freeze until solid, 6 to 8 hours.
  6. Run each popsicle mold under hot running water for a few seconds to loosen popsicle, and then carefully remove from mold. Enjoy immediately!

 

Notes

You can use your favorite type of fresh fruit in these popsicles. If you only have frozen fruit on hand, thaw fruit before using. If you wish to use the same fruit, calculate 2 cups of that fruit.

Close-up of harvest granola in a mason jar

By LAU À LA BOUFFE
BSC Nutrition // ITHQ DVS CUISINE

Store-bought granola is often expensive and high in sugar. Try this recipe instead to make a seasonal topping for your yogurt and smoothies.

YIELD
5 cups

TIME
Preparation: 10 minutes
Inactive:
Cooking:
Total:

COST
$DD

DIFFICULTY
Easy

INGREDIENTS

  • 3 cups oats
  • ¾ cup almonds
  • ¼ cup coconut sugar
  • ¼ cup pumpkin seeds
  • 1 tablespoon chia seeds
  • ¼ cup quinoa (dry)
  • 3 teaspoons pumpkin spice mix
  • ½ teaspoon cinnamon
  • ½ teaspoon salt
  • ½ teaspoon vanilla extract
  • ½ cup pumpkin puree
  • ½ cup coconut oil
  • ⅓ cup maple syrup

TOPPINGS

  • 1 cup dried apricots, thinly sliced
  • ½ cup chocolate chunks (85% dark)

PREPARATION

  1. Cover a baking sheet with parchment paper or a non-stick baking mat and pre-heat the oven to 350°F.
  2. In a bowl, mix all ingredients except the toppings and spread out on the pan.
  3. Bake on the middle rack for 45 minutes to an hour. Check the granola regularly, since cooking time will vary by oven.
  4. Once the granola is cooked and cooled, mix in the toppings.

NUTRITION

Delicious and nutritious!
Fat: 3 g
Carbohydrate: 8 g
Protein: 2 g
Calories: 67 (per tablespoon)

TIP FROM LAU

Jars of this granola make a great gift for family and friends.