Anything Goes Muffins


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


  • 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


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


  • 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!

Packed Pitas


whole wheat pitas





cheddar cheese



  • 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

Breakfast  Cookies


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


  • 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


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


  • 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


  • 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.



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


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


  • 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


1 cup fresh, frozen or canned fruit

1-2 Tbsp frozen fruit juice

1/2 cup yogurt

1/2 cup milk


  • 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


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


  • 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


  • 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.


Our minds and bodies cope better when we're getting the right foods filled with essential vitamins and minerals.


Eat your way (literally) out of the stress of final exams with the 10 power foods that will boost your energy and keep you mellow so that you can concentrate on tasks (like exams) at hand.

  • Avocados - filled with potassium and Vitamin E


  • Brown Rice - stress & anxiety relieving compounds


  • Sweet Potatoes - source of Vitamin B6


  • Bananas - full of potassium


  • Milk - soothing anxiety with calcium


  • Oranges - energize your immune system


  • Tuna - loaded with Omega-3 fatty acids


  • Spinach - lowers stress with its magnesium


  • Almonds - lowers blood pressure


  • Blueberries - protects your body with antioxidants


Lunch Box Tips

Be Creative: Breakfast doesn’t have to be eggs and toast. Think about eating what appeals to you in the morning. A simple pasta and fruit salad would be an excellent breakfast. Try a sandwich or baked tortilla chips with some fruit salsa. Even left over pizza is fine if that's what you like to eat!

Use the crockpot: Assemble breakfast in your crockpot the night before, letting it cook while you sleep, then wake up to the delicious aroma of a finished meal

Get the kids involved: Children are more likely to eat food that they have chosen or prepared. It may help give them a choice of foods you picked, rather than letting them start from scratch.

More Fruit & Veggies: Stir some applesauce into oatmeal. Make bran muffins with shredded carrot. Add a cup of dried fruits or shredded vegetables to a quick bread mix. And kids love simple flavored yogurt dips served with fresh fruit and veggies.

Bread Machine: Use the timer function on your bread machine and wake up to irresistible aroma of fresh bread baking. Check out Bread Machine Basics for hints, tips and recipes.

Try Ethnic Foods: Tortillas, frittatas, porridges and other breakfast foods from around the world will help pique interest, and will teach your children a bit about the country where the food originated


Breakfast Tips

Fruit Juice and

Childhood Obesity

The research can be confusing. Some studies say that fruit juice consumption is linked to obesity and some say that 100% fruit juice is not associated with excess weight. To drink or not to drink? That is the question. It is in fact, more important to keep in mind the amount of fruit juice consumed.

Eating Well with Canada's Food Guide recommends that we have vegetables and fruit more often than juice because they provide more dietary fibre.


The American Academy of Pediatrics recommends that children ages 1 - 6 year(s) old have a maximum of 4-6 ounces/day (120 to 175 ml or 1/2 - 1/3 cup) and for ages 7-19 years, maximum 8-12 ounces (250 to 375 ml or 1 - 1 1/2 cups).

The bottom line is that it is important to watch the amount of 100% fruit juice provided per day.

A Great Tip:  Satisfy thirst with Water!

Can you Afford the Extras?

Stopping at your favorite coffee shop

on your way to work?

Looking for a snack?  Thinking of dessert?


Here is how much exercise a 150 pound person would have to do to burn off the calories in some polpular foods!

(Source:  Nutrition Health Newsletter January/February 2008)



Cake Doughnut




Cafe Mocha


Slice of Cheesecake


2 Chocolate Truffles


Bagel w/ cream cheese


Slice of cheese pizza


Tablespoon of oil




















20 minutes


50 minutes


40 minutes


2 hrs, 40 min.


20 minutes


2 hrs, 30 min.


1 hour


30 minutes



stair machine




swimming laps


brisk walking




ballroom dancing


playing tennis


raking leaves

Nutrition Resources:

Community Resources:

Box 1869
Sundre, AB T0M 1X0
Ph:   (403) 638-8457