As Seen on CHCH Morning

Recipes from Ultimate Foods for Ultimate Health and don’t forget the chocolate! Whitecap 2007
BY: Liz Pearson R.D and Mairlyn Smith H.Ec.

Overnight Oats
Makes - 4 cups (1 L)
Serves – 4 – 1 cup (250 mL) servings

4 ½ cups (1.1L) water
1 cup (250 mL) Steel Cut Oats, sometimes called Irish Oats OR 8 grain cereal

1. Pour water into a medium pot that has a fitted lid. Turn heat to high.
2. When the water is boiling, sprinkle in cereal, stir, cover and remove from heat. Let cool for 15 minutes, pour into a container, cover and place in the fridge overnight.
3. Next morning, take a look - wow, it didn’t look like this last night; put it into a pot, place on medium high heat, bring back to a boil, cover, reduce heat to medium and simmer for 5-8 minute, stirring occasionally, until heated through.
4. Serve equally between 4 bowls.
5. Want some pizzazz? see Build a Better Bowl

Each 1 cup (250 mL) serving plain oatmeal contains
150 Calories, 3 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Sodium, 27 g CHO, 4 g Fiber, 5 g Protein

Build a Better Bowl
These toppings are for 1 bowl.

1. Add - ¼ cup (50 mL) dried fruit - suggestions: dried cranberries, currants, raisins, dried mango, dried apricots or dried blueberries. Go wild and add a combo of your favourite. See sidebar
2. Add - ½ cup - 1 cup (125 – 250 mL) skim milk or low fat soy milk
3. Sprinkle with 1 - 2 Tbsp. (15-30 mL) ground flaxseed
4. Sprinkle with ¼ - ½ tsp. (1-2 mL) cinnamon
5. Voila - an amazing bowl of delicious goodness.
6. If you need a little sweetness, add 1 tsp. (5 mL) brown sugar or maple syrup.


Basic Cocoa
Serves – 1

An adult version that’s not too sweet. Buy a mini whisk, sometimes called a cocoa whisk to make sure your cocoa is lump free.

1 cup (250 mL) low fat soymilk or skim milk
2 Tbsp. (30 mL) natural cocoa powder
1 Tbsp. (15 mL) granulated sugar

1. Make a paste with the cocoa powder, sugar and 3 tbsp. (45 mL) of the milk.
2. Heat the rest of the milk till steamy either in the microwave or on top of the stove.
3. Whisk into cocoa paste. Stir till frothy. Drink.

Each serving made with skim milk contains:
180 Calories, 2 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 120 mg Sodium, 31 g CHO, 2 g Fiber, 11 g Protein

Each serving made with soy milk contains:
175 Calories, 4.6 g Total Fat, 0.8 g Sat Fat, 0 Trans Fat, 130 mg Sodium, 25 g CHO, 3 g Fiber, 8 g Protein


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 mixed berries
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.



Banana Walnut Bread Muffins
Makes - 12
Kid Friendly

Looking back on my childhood, aside from fruit, rice pudding or the odd date square, my mom didn’t make desserts very often. She was into loaves and breads. There was the date loaf, walnut loaf, lemon loaf and my favourite banana bread, always wondered why it wasn’t a loaf. Anyway, Mom was raised during the depression and didn’t squander food, so banana bread was a great way to get rid of those overripe mushy black bananas, which are perfect for this recipe. Take a trip down memory lane and enjoy.

Wet Ingredients
¾ cup (175 mL) skim milk
1 Tbsp. (15 mL) lemon juice, fresh preferable
¾ cup (175 mL) dark brown sugar
¼ cup (50 mL) oat bran
¼ cup (50 mL) Kellogg’s All-Bran Buds
¼ cup (50 mL) wheat bran
1 omega-3 egg
1 ½ cups (375 mL) mashed banana, approx. 4 really ripe bananas

Dry Ingredients
1 cup (250 mL) whole wheat flour
¾ cup (175 mL) ground flaxseed
¼ cup (50 mL) walnuts, finely chopped
2 Tbsp. (30 mL) cinnamon
1 ½ tsp. (7 mL) baking powder
1 tsp. (5 mL) baking soda

1. Preheat the oven to 400F (200C). Line a muffin tin with large paper cup liners.
2. In a large bowl mix together the skim milk, lemon juice, brown sugar, oat bran, All- Bran Buds and wheat bran. Let sit 5 minutes. Beat in omega-3 egg and mashed bananas.
3. In a medium bowl whisk together whole wheat flour, ground flaxseed, walnuts, cinnamon, baking powder and baking soda.
4. Pour into oat bran/banana mixture and mix till well combined.
5. Pour the batter into muffin cups and bake for 20-25 minutes or until done.

Each muffin contains
200 Calories, 6 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 160 mg Sodium, 37 g CHO, 6 g Fiber, 6 g Protein