Snack Recipes for Over Forty Year Old Women

Purple Pomegranate Smoothie
From : Ultimate Foods for Ultimate Health and don’t forget the chocolate!
By: Mairlyn Smith PHEc & Liz Pearson RD
Makes - 1 ½ cup (375 mL)
Serves - 1

An excellent colour of purple, this antioxidant superstar Smoothie, loaded with berries, cinnamon and pomegranate is really a mini meal in a glass. One sip and it feels like there’s a party in your mouth. Warning: this stuff stains like crazy, so drink sitting down or invest in one of those portable stain removers; you want to be drinking the purple power not wearing it.

½ cup (125 mL) pomegranate juice
1 cup (250 mL) frozen mixed berries
OR ½ cup (125 mL) frozen blueberries + ½ cup (125 mL) frozen raspberries
¼ cup (60 mL) plain or vanilla yogurt
½ tsp. (2 mL) cinnamon

1. Whirl everything in a blender. Drink

Each 1 ½ cup (375 mL) serving contains:
210 Calories, 1 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 75 mg Sodium, 47 g Carbs, 6 g Fiber, 6 g Protein.

The smoothie contains: 3 servings Vegetables & Fruit and ½ serving of Milk and Alternatives

Banana Chocolate Chip Muffins
From: Ultimate Foods for Ultimate Health and don’t forget the chocolate!
By: Mairlyn Smith PHEc & Liz Pearson RD
Makes - 12
Kid Friendly

These muffins are my family’s favourite. My son can eat them for breakfast, lunch, snacks, or even as a dessert, but not all in the same day. These deliciously moist muffins are loaded with fibre as well as flavour.
Warning: each muffin contains 6 gm of fibre, which is about 6 times more than a commercial muffin, so don’t go pigging out and eating a half dozen. To put it mildly, you’ll be in for a big surprise about twelve hours later.

Dry Ingredients
1 cup (250 mL) whole wheat flour
¾ cup (175 mL) wheat bran
¾ cup (175 mL) ground flaxseed
¼ cup (60 mL) chopped dark chocolate, at least 70% cocoa mass
1 ½ tsp. (7 mL) baking powder
1 tsp. (5 mL) baking soda
2 Tbsp. (30 mL) cinnamon

Wet Ingredients
1 ½ cups (375 mL) mashed banana, approx. 4 really ripe bananas
¾ cup (175 mL) dark brown sugar
¾ cup (175 mL) buttermilk
1 omega-3 egg

1. Preheat the oven to 400F° (200C°). Line a muffin tin with paper cup liners.
2. In a large bowl using a fork or a wire whisk mix together all the dry ingredients: whole wheat flour, wheat bran, flaxseed, chocolate, baking powder, baking soda and cinnamon.
3. In a medium bowl beat together all the wet ingredients: mashed banana, brown sugar, buttermilk and egg. The mashed banana really needs to be mixed in well
4. Pour the wet ingredients into the dry ingredients and mix till just combined.
5. Scoop into muffin cups and bake for 20 to 25 minutes or until done.

Each muffin contains
180 Calories, 5 g Total fat, 1 g Sat Fat, 0 Trans Fat, 170 mg Sodium, 36 g CHO, 6 g Fiber, 5 g Protein

Each muffin contains: 1 serving Flax, 2/3 servings Vegetables & Fruit, 1 ½ servings Grain Products

Sidebar
Big Cooking Tip
For a moist muffin make sure that the bananas are really ripe. You want them to look almost all black and be fairly squishy. You can either let your bananas hit this state of ripeness on your counter attracting fruit flies or look in the markdown produce section for some ripe ones; then let them sit on your counter getting even riper. Freeze any that you won't be using right away. When it comes time to make these muffins pull out about 4 of the blackened bananas; freezing really turns them black, thaw them, cut off the tops, and squish them into a measuring cup. Perfect intensely banana flavoured mush; albeit slightly gross looking.