LET'S

EAT!

Ingredients:

2 cups flour

3/4 cup brown sugar

2 tsp baking powder

1/2 tsp baking soda

1/2 tsp cinnamon

pinch of salt

2 eggs

1 cup milk

1/4 cup vegetable oil

1 tsp grated orange rind

1 tsp vanilla

1 cup blueberries

Directions:

• In large bowl, mix all dry ingredients.

• In seperate bowl, whish together eggs, milk, oil, orange rind and vanilla.

• Stir into dry ingredients until just combined.

• Gently stir in blueberries.

• Drop batter into paper cup lined muffin tins.

• Bake at 375 F for 20 - 25 minutes.

• Makes 12 muffins.

You can substitute one of the following add-ins for the blueberries:  raisins, dried cranberries, raspberries, chocolate chips, nuts, etc.

Mini Bread Puddings

Ingredients:

4 eggs

1/2 cup milk

1/2 cup sugar

1 1/2 tsp. vanilla

1 1/2 cup whole wheat or raisin bread cubes

2/3 cup dried cranberries or chopped apples

Directions:

• Whisk together eggs, milk, sugar and vanilla in large bowl.

• Stir in bread cubes and fruit.

• Line a 6-muffin pan with paper baking cups or spray with cooking spray.

• Spoon mixture into cups, filling to the top.

• Bake at 350 F oven for about 20 minutes.

Mini bread puddings can be made ahead, frozen and reheated in the microwave for a grab-and-go breakfast or snack!

Ingredients:

whole wheat pitas

tuna

humus

cucumbers

tomatoes

cheddar cheese

carrots

Directions:

• Open can of tuna and drain juices.

• Slice cucumbers thinly.

• Dice tomatoes.

• Grate cheese and carrots.

• Fill pitas and enjoy!

Substitute diced ham or chicken, or your favorite lunch meat rather than the tuna.  Sprouts would be another healthy addition!

Packed Pitas

Ingredients:

1 cup 100% Bran or All-Bran Cereal

3/4 cup milk

1 egg

1/3 cup packed brown sugar

1/2 c vegetable oil

1 tsp vanilla

1 cup all purpose flour

1/2 cup whole wheat flour

2 tsp baking powder

1 tsp cinnamon

1 tsp salt

3/4 cup shredded carrot

3/4 cup raisins

Directions:

• In bowl, combine cereal with milk; let stand 10 mins.  Beat in egg, sugar, oil & vanilla.

• In large bowl, combine both flours, baking powder, cinnamon and salt.

• Stir in carrot & raisins.  Stir cereal mixture into flour mixture until just moistened.

• Drop batter by rounded tablespoonfuls onto lightly greated baking sheet; flatten slightly.

• Bake at 375 F for about 15 mins.  Let cool on baking sheet for 5 mins before transferring them to a cooling rack.

Packed Pitas

English Muffin Pizza Melts

Ingredients:

12 english muffins

1 1/2 cups pizza or pasta sauce

1 1/2 cups chopped pepperoni

1 1/2 chopped bell peppers

3/4 cup chopped mushrooms

3 cups shredded mozzarella cheese

Directions:

• Cut muffins in half horizontally; place on baking sheet.

• pread with pizza sauce.

• Sprinkle with pepperoni, peppers, mushrooms, and top with cheese.

• Bake in 425 F oven for 15 mins or until cheese in melted and bubbly.

Substitute BBQ or Alfredo sauce for the pizza sauce and use chopped cooked chicken for a different taste altogether!

Oatmeal Porridge with Fruit

Directions:

• In saucepan, bring water, salt & cinnamon to boil; gradually stir in rolled oats.

• Add apple & banana, return to boil.

• Reduce heat to low, simmer, stirring for 3-5 minutues or until thickened.

• For even thicker porridge, cover and let stand for 2-3 minutes.

• Makes 4 servings.

   

Ingredients:

3 cups water

3/4 tsp salt

1/2 tsp cinnamon

1 1/3 cups quick-cooking rolled oats

1 apple; peeled, cored & diced

1/2 banana; diced

Peanut Butter Power Bars

Ingredients:

1/2 cup packed brown sugar

1/4 cup peanut butter

1/4 cup milk

1/4 cup honey or molasses

2 tbsp vegetable oil

1 tsp vanilla

3/4 cup whole wheat flour

3/4 cup oats

1/2 tsp baking soda

1/2 cup dried cranberries or raisins

3/4 cup mini chocolate chips

1/4 cup pumpkin seeds

1/4 cup coconut

2 tbsp ground flax seeds

Directions:

• Preheat oven to 350 F

• In large bowl, stir together sugar, peanut butter, milk, honey, oil & vanilla.

• In another bowl, stir together flour, oats and baking soda.

• Add oat mixture to peanut butter mixture along with remaining ingredients.  Stir until well blended.

• Spread batter into a 9" x 13" greased pan.

• Used dampened hands to spread batter evenly.

• Bake for 20 - 25 minutes until golden.  Cool in pan before cutting into bars.

• Makes 18 bars.

Lip-Smacking Good Smoothie

Ingredients:

1 cup fresh, frozen or canned fruit

1-2 Tbsp frozen fruit juice

1/2 cup yogurt

1/2 cup milk

Directions:

• Place all ingredients in blender - blend - drink!

Go ahead and experiment with your favorite flavours... Try various combinations of any of the following:  bananas, strawberries, blueberries, mango, pineapple, coconut milk, almond milk, honey, etc and still be very healthy in the process!

Trail Mix

Ingredients:

2 cups corn and bran cereal squares

1 1/2 cups multigrain cereal circles

1 cup raisins

1/2 cup almonds

1/2 cup sliced dried apricots

1/3 cup pumpkin seeds

Directions:

• In large bowl, combine all ingredients.

• Makes 6 cups.

Any dried fruits or combination of dried fruits such as cranberries, blueberries, cherries, and/or pineapple can be used instead of some or all of the rasins or apricots.  If you prefer, use sunflower seeds instead of the pumpkin seeds.

Fruity Granola Yogurt Trifle

Directions:

• In individual glasses, layer any flavor of yogurt with fresh fruit.

• Try raspberries, strawberries, bananas, kiwi, pears, oranges, ets.

• At this point cover each serving withplastic wrap and refigerate.

• When ready to serve, sprinkle each serving with 1/4 cup granola.

• These are great to have on hand in the fridge for a quick breakfast or a snack anytime.

• If fresh fruit is unavailable, canned (well drained) or frozen fruit may also be used as a substitute.

Lunch Box Tips

Box 1869
Sundre, AB T0M 1X0
Ph:   (403) 638-1011

Fax: (403) 638-1012

c.valentine@sundrenutrition.org