Tag Archive for: RECIPES

Muffin pan poached eggs


  • 3/4 cup (180 ml) water
  • 12 eggs
  • Salt and pepper, to taste



  1. Preheat the oven to 350°F (180°C). Pour 1 tbsp (15 mL) water to each cup in 12-cup muffin pan. One at a time, crack eggs into each cup. Season eggs with a pinch of salt and pepper.
  2. Bake until egg whites are set but yolks are still runny, about 9 minutes. Let stand for 1 or 2 minutes. Scoop out with slotted spoon, gently patting dry with paper towel.


Option: Add a pinch of smoked paprika to each egg for extra flavour.


Bon appétit!


Many thanks to our partner  for this delicious recipe!


  • 1 cup (250 mL) of Mott’s Fruitsations Unsweetened Apple Sauce
  • 2 cups (500 mL) of large flake rolled oats, divided
  • 1 egg
  • 2 tbsp (30 mL) of canola oil
  • 2 tsp (10 mL) of vanilla extract
  • 1 tsp (5 mL) of ground cinnamon
  • ½ tsp (2 mL) of salt
  • ½ cup (125 mL) of chopped pitted dates (about 15 to 20)
  • ½ cup (125 mL) of dried cranberries


  1. Measure 1 cup (250 mL) oats into a food processor; process into oat flour.
  2. Preheat oven to 350°F (180°C). Whisk apple sauce with egg, oil, vanilla, cinnamon and salt. Add oat flour, whole oats, dates and cranberries; stir until evenly moistened.
  3. Using a small cookie scoop or tablespoon, scoop rounded portions of batter onto parchment paper-lined baking sheets. Flatten tops slightly with the back of the scoop. Bake for 15 minutes or until golden.


Makes about 18 cookies.


Tip: Stir in up to 1/4 cup (50 mL) nutritious, high-fibre additions such as flax, hemp hearts or chia seeds.


Bon appétit!

Many thanks to  for this delicious recipe!

2 waffle sandwhiches


  • 1 cup (125g) Lulubelle & Co waffle mix (organic and gluten-free)
  • ¾ cup (170 ml) milk or plant-based alternative
  • 1 large egg
  • 1 tbsp (15 ml) vegetable oil
  • 1 slice of Swiss cheese
  • 1 large tomato
  • Leaves of lettuce
  • Salt, pepper and mayonnaise to taste


1. In a mixing bowl, whisk the waffle mix together with the milk, egg and oil.

2. Preheat the waffle maker, pour the mixture in and cook for approximately 4 minutes. Makes 4 waffles.

3. Remove the waffles from the maker and place 2 on a serving platter (or 1 each on regular plates). Layer on the cheese, sliced tomato and lettuce, then salt and pepper to taste. Add mayo if desired. Top with the two remaining waffles.

Bon appétit!

Many thanks to our partner  for this delicious recipe!



  • 2-1/2 cups (625 ml) shredded cooked chicken
  • 2/3 cup (160 ml) salsa
  • 1/3 cup (80 ml) sliced green onions (optional)
  • 6 whole wheat flour tortillas (8 inches)
  • 1/4 cup (60 ml) butter, melted
  • 2 cups (500 ml) shredded Monterey Jack or cheddar cheese



  1. In a large skillet, combine the first 3 ingredients. Cook, uncovered, over medium heat until heated through, about 10 minutes, stirring occasionally.
  2. Brush 1 side of tortillas with butter; place buttered side down on a lightly greased baking sheet. Spoon 1/3 cup chicken mixture over half of each tortilla; sprinkle with 1/3 cup cheese.
  3. Fold plain side of tortilla over cheese. Bake at 375° until crisp and golden brown, 9-11 minutes. Cut into wedges & enjoy!
Green smoothy in a glass with kiwi garnish o

(Photo: Alexander Mils on Unsplash)


Advice from the On-the-Ground Experts at Deninu School, Northwest Territories


Oftentimes we hear that school breakfast coordinators want to introduce new nutritious foods to their menu, but they fear doing so because students are sometimes reluctant to trying out new foods. That being said, there are ways around these obstacles, and we wanted to showcase a program who took on the challenge of introducing new foods in their program this year. The secret? Nutritious food can also be delicious food!


Meet Deninu School in Fort Resolution, Northwest Territories. Here, an inspired volunteer wanted to teach students that homemade foods made with simple ingredients and less sugar foods can taste just as good (or better) than processed foods. Some of the new foods introduced were egg frittatas, home-made granola, whole-wheat baking and bannock, baked potato wedges, veggies with home-made dips, and pancakes with pureed, frozen vegetables added to them. The school admits that in the beginning, the students were more reluctant to eat less sweet foods at breakfast, but in very little time, their taste buds seemed to adjust and the kids quickly began enjoying them – especially when they saw older students or their peers enjoying them! In fact, the veggies and homemade dip are now a program favourite at Deninu School!


So you are probably hoping for some tips on how to go about doing this in your program. Well, go no further! We asked Deninu School to help us out here seeing as they are the pros in this area:

  1. Serve and cut new foods into smaller portions for students to try. This way they fit into small hands, are less intimidating, and help to reduce waste.
  2. Make the names more interesting. When Deninu School introduced whole wheat French toast, they creatively called it ‘Quebec Pancakes’ which peaked student interest.
  3. Puree fruits and vegetables and add them to things like baking, pancakes, smoothies etc. If access to fresh produce is hard to come by, use frozen or canned fruits and veggies (ideally without added sugar or salt)!
  4. Accept that students need time to familiarize themselves with new foods. Some will need to be exposed several times to them before enjoying them. Persevere!
  5. Be flexible – sometimes the school will put out maple syrup, but they are starting to notice that the students are not using it much anymore. Sugary items, eaten occasionally, also have a place in a healthy diet!


Thanks to Deninu School for sharing! We hope this story has inspired you to spice things up in the kitchen and introduce new-tricious and varied foods on the menu!


As always, please reach out to your Club Coordinator if you are looking to ntroduce new foods into your program but are not quite sure how to start. We are always thrilled to hear from you!

slices from various fruits

Choosing the best nutritional options for your breakfast program can be tricky so that’s why we’re here to help! This month we are focusing on consuming whole fruits and vegetables rather than juice since they offer many more nutritional benefits than its counterpart, often containing added sugar.

On top of this, juiced fruit is:

  • Not a whole food: in juice, the fruit structure has changed and chewing is not needed. Chewing is an important part of the digestive process leading to feeling full.
  • Higher Consumption and Increased Sugar Intake: Did you know a cup of juice contains the same amount of sugar as a cup of soda?! Because juice is so concentrated you end up with a surprising high amount of both natural and typically sugars. Without the fibre of the whole fruit to help us feel full and help our body to balance blood sugar levels, we are left with a huge energy crash not long after drinking juice. Blood sugar spikes and crashes can negatively impact our body’s natural ability to know when it is truly hungry or full, which can often lead to overeating.
  • Reduced Fibre: The skin and pulp of a whole fruit are viable sources of daily fibre, which are often removed during the juicing process. This reduces the nutritional value of the juice significantly, compared to whole fruit.

So while serving juice at your morning breakfast program is sometimes tempting, we encourage you to consider whole fruits as the more viable option! If fresh fruit is not as easy to access in your community, then frozen fruit is a great alternative and goes great in a morning smoothie! Canned fruit packed in water is another good option for when fresh fruit is not available (careful of added sugars here).

And as always, we are here to help if you have any nutrition questions or would like to brainstorm how to spice up your morning menu!

3 tupperwares filled with rice corn olives cucumbers tomatoes green onions and lentils

(Photo by Ella Olsson from Pexels)

At this time of uncertainty across Canada, here are some tips for eating nutritious meals at low cost.

During this time, encourage children to get involved in planning and cooking of meals. It is a fun activity that passes the time and that can be a great learning opportunity!

  1. Plan your meals accordingly and only buy what you need. Work to plan your meals in advance, create a grocery list and only purchase what you need. This will limit mindless shopping at the grocery store. Check out the Dietitian’s of Canada Recipe E-book for easy, simple recipes.
  2. Aim for a balanced meal. Choose foods in accordance with Canada’s Food Guide. This means having all 3 food categories in every meal to ensure your meal is balanced and nutritious. Include fruits or vegetables, whole grains and a source of protein.
  3. Buy frozen fruits and vegetables. Frozen produce is usually just as nutritious. It is cheaper, readily available and usually sold in large bags. It can be used when cooking, making smoothies or as yummy toppings for oatmeal and yogurt.
  4. Choose different types of proteins. Dry or canned beans, canned tuna or salmon, tofu, nuts and grains are often cheaper and all great options to get adequate protein intake.
  5. Be creative with what you already have at home. Scan your fridge and cupboards to see what you have. Use apps or websites like SuperCook or My Fridge Foods to generate recipes based on limited ingredients. You’d be surprised at what you can use to create fun combinations!


close-up of pumpkin muesli


Be inspired by the festivities of Halloween and try this pumpkin seed recipe that is as delicious as it is simple.


Pumpkin seeds are a great plant-based protein option that you can introduce to your students. Incorporate this recipe in your program by adding it to yogurt and fruit or simply serving it as is with milk.


Preparation time: 5 minutes
Cooking time: 25 minutes
Total time: 30 minutes
Servings: 20
Serving size: ½ cup


  • 4½ c. (1.25 L) rolled oats
  • 1½ cup (375 mL) raw pumpkin seeds
  • 1½ cup (375 mL) shredded coconut
  • 1½ cup (375 mL) raw sunflower seeds
  • 9 tbsp (135 mL) hemp seeds (optional)
  • 6 tbsp (90 mL) chia seeds (optional)
  • ¾ cup (185 mL) dried fruit (optional)
  • 1½ tsp (7.5 mL) ground cinnamon
  • ¾ tsp (4 mL) pumpkin pie spice (optional)


For serving (optional)

  • Milk
  • Fruit (sliced bananas or berries)
  • Maple syrup
  • Yogurt



  1. Preheat oven to 325°F.
  2. Arrange oats, pumpkin seeds, shredded coconut, and sunflower seeds on a baking sheet and spread into an even layer. If any of your seeds are already roasted, do not add them to the pan and reserve to add later.
  3. Bake for 10-15 minutes or until lightly toasted and golden brown, stirring once at the halfway point.
  4. Remove from the oven and cool slightly. Then add to a large mixing bowl.
  5. Add all remaining ingredients: hemp seeds, chia seeds (optional), dried fruit (optional), cinnamon, and pumpkin pie spice (optional). Toss to combine.

Serve muesli with milk or yogurt. Fresh fruit goes a long way with this muesli since there’s no added sweeteners otherwise.

To further soften the oats, heat milk before adding to muesli. Alternatively, cover with milk of choice and allow to soak for 30 minutes at room temperature or covered in the refrigerator overnight.

Smoothies are versatile, refreshing and nutritious drinks! Made with fruits and vegetables, they allow us to stock up on vitamins and minerals. But how to make your smoothies more filling? Here are a few tips!


Indeed, a smoothie that only contains fruits and vegetables will be very colorful, but may lack essential nutrients to sustain you longer. Adding one or more protein sources is a must for a filling smoothie.

Here are some examples of protein you can add to your favorite fruit and vegetable combo: milk or fortified soy beverage, Greek yogurt, cottage cheese, seeds (pumpkin, flax, hemp, etc.), nut, seed or soy nut butter.


For inspiration, try one of these two recipes:

Blueberry Smoothie

Serves 2 – Scale up or down as needed

Preparation time: 5 minutes


  •     1.5 cups milk or soy milk
  •     1.5 cups frozen blueberries
  •     1 large extra ripe banana (riper bananas make sweeter smoothies. Bananas can also be frozen!)
  •     2 large handfuls of greens (spinach, baby kale, romaine – whatever!)
  •     1 tbsp chia seeds
  •     1 tbsp unsweetened nut or seed butter
  •     1 tsp cinnamon (optional)


Combine in a blender until smooth. Serve and enjoy!


Green Smoothie

Serves 2 – Scale up or down as needed

Preparation time: 15 minutes


  • 2 cups milk or soy milk
  • 5 cups frozen mangos
  • 1 large extra ripe banana
  • 2 large handfuls of greens (spinach kale- whatever!)
  • ½ cup of oats
  • ½ avocado
  • A few mint leaves


  1. In a blender, combine the oats and the milk. Let soak for 10 minutes.
  2. Add all other ingredients and blend until smooth. Serve and enjoy!


A classic cookie with a colourful, flavourful twist.

20 cookies

Preparation: 1 hour and 30 minutes
Baking: 12 minutes per sheet
Total: Approximately 2 hours



  • ¼ c. (100 g) salted butter*
  • ½ c. (100 g) white sugar
  • 2 egg yolks
  • ¾ c. + 1 tbsp (110 g) bread flour
  • 2½ tbsp (15 g) matcha powder
  • 1 tsp (5 mL) ground ginger
  • ¾ c. (105 g) almond flour (ground almonds)
  • 2 tsp (8 g) baking powder

* If you use unsalted butter, add ¼ tsp (1 mL) of salt to the recipe in step 1.


There’s no need to preheat the oven right away. Your cookie dough will have to be refrigerated for an hour before baking.

  1. In a large mixing bowl, beat together the butter and sugar until creamy.
  2. Gradually beat in the egg yolks, one after the other.
  3. Add the dry ingredients and mix until you have a smooth, homogeneous dough.
  4. With a rolling pin, roll out your dough between two sheets of parchment paper to flatten (it should be about 0.5” or 1.5 cm thick when you’re done). Refrigerate for 1 hour.
  5. Preheat the oven to 325°F (165°C).
  6. Cut out your shortbread with a cookie cutter and place on a baking sheet. Repeat the process until the dough is used up.
  7. Bake for 12 minutes on the bottom rack of the oven.


  • 81 calories
  • 5 g fat
  • 8 g carbohydrates (0 g fibre)
  • 1 g protein


If your cookies are crumbly and melt in your mouth, they’re a success. That is how shortbread should be. This recipe can also be used for pie crust or as a base for your favourite squares. The possibilities abound!