Breakfast Recipes you heard on the radio

Breakfast Recipes
From: Ultimate Foods for Ultimate Health and don’t forget the chocolate!

Banana Chocolate Chip Muffins
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 eat 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, M & M’s baking bits, or mini chocolate chips
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

UHEP= 1 Flax, 2/3 Fruit & Vegetables, 1 ½ Grains

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 4-5 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.


Purple Pomegranate Smoothie
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 blueberries
¼ cup (60 mL) French 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 CHO, 6 g Fiber, 6 g Protein.

Big Breakfast Cookies
A snack’n powerhouse.
Makes - 24 really big cookies
1 Serving = 1 really big cookie

My fabulous friend Jann and I meet at Starbucks several times a month and solve the world’s problems. We do it over non fat decaf lattés and huge, soft, not too sweet cookies. I have no idea what Starbuck’s recipe is, but after many attempts, I’ve created a big, healthy not too sweet delicious breakfast cookie that Starbuck’s would kill for. Calorie watchers – better sit down for this one - Starbuck’s big fat cookie is over 500 calories, mine is only 160 calories with 4 g of fibre just to make things even better. If you are expecting a regular cookie – this isn’t what you are looking for. This is more like a cereal bar.

2 cups (500 mL) large flake oats
2 cups (500 mL) whole wheat flour
½ cup (125 mL) oat bran
½ cup (125 mL) ground flaxseed
2 cups (500 mL) dried cranberries
2 Tbsp. (30 mL) ground cinnamon
1 tsp. (5 mL) baking soda
½ cup (125 mL) dark brown sugar
2 omega-3 eggs
¼ cup (50 mL) canola oil
1 - 4.5 oz. (128 mL) jar baby food strained prunes
2 tsp. (10 mL) pure vanilla extract

1. Preheat oven to 375 F (190 C). Line a cookie sheet with parchment paper.
2. In a large bowl mix together the oat flakes, whole wheat flour, oat bran, ground flaxseed, dried cranberries, cinnamon and baking soda.
3. In a medium bowl whisk together the brown sugar, eggs, canola oil, baby food prunes and pure vanilla extract.
4. Add this to the dry ingredients and stir till well combined. You can use a stand mixer if you like, but all that muscle work mixing the batter burns calories. Who says baking can’t be good for you?
5. Using a ¼ cup (50 mL) measuring cup or a ¼ cup (50 mL) ice cream scoop with a release, scoop out the batter and drop onto the baking sheet. Gently press down so they are 1/8-inch (3 mm) thick. If it’s too sticky, lightly dampen hands and then press down.
6. Bake for 10-12 minutes. Remove cookies from oven and let sit on the cookie sheet for 5 minutes to set. Gently remove to a cooling rack. Let cool completely and then store in an airtight container for up to 1 week, or freeze up to 3 months in separate bags. They’ll be ready to pop it into your briefcase or purse on the way out the door.

Each cookie contains:
160 Calories, 4.5 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 60 mg Sodium, 29 g CHO, 4 g Fiber, 4 g Protein.

Pumpkin Cranberry Muffin with Streusel Topping
Makes:12

I adapted this recipe from Foodland Ontario. Adding wheat germ and wheat bran to whole wheat flour makes this muffin a whole grain muffin.

Topping:
2 tbsp. (30 mL) packed brown sugar
1 tbsp (15 mL) whole wheat flour
½ tsp (2 mL) ground cinnamon
¼ tsp (1 mL) ground ginger
Pinch cloves
1 tbsp (15 mL) canola oil

2 cups (500 mL) Whole wheat flour
¼ cup (60 mL) wheat bran
2 tbsp (30 mL) wheat germ
2 tsp (10 mL) Ground cinnamon
1 tsp (5 mL) ground ginger
¼ tsp (1 mL) ground cloves
2 tsp (10 mL) baking powder
½ tsp (2 mL) baking soda
1 cup (250 mL) whole fresh or frozen cranberries
½ cup (125 mL) chopped walnuts
1 tbsp (15 mL) orange zest
1 large omega-3 egg
2/3 cup (150 mL) packed brown sugar
1 cup (250 mL) orange juice
¼ cup (60 mL) French vanilla yogurt
¼ cup (60 mL) canola oil
¾ cup (175 mL) pure pumpkin puree

1. Preheat oven to 375°F (190°C) oven. Line a muffin tin with jumbo paper liners (this will help keep the topping on)
2. Topping: In bowl, combine sugar, flour, cinnamon, ginger, cloves and canola oil till it looks like wet sand; set aside.
3. In large bowl stir together flour, cinnamon, ginger, cloves, baking powder, baking soda and salt; stir in cranberries, walnuts and orange zest.
4. In a medium bowl, beat egg; mix in brown sugar, orange juice, yogurt, and oil. Stir in pumpkin purée. Pour over flour mixture and stir just until moistened. Spoon into paper cup liners.
5. Bake in for 25 to 30 minutes or until a toothpick inserted in centre comes out clean.
6. Serve warm or at room temperature.