HEALTH PROFESSIONALS

A collection of tasty recipes from all four food groups.

Breakfast Energizes your Mind and Body
Starting the day with a healthy breakfast is important for adults and children alike. Eating a meal containing carbohydrates provides fuel for our brains and our bodies. Breakfast provides us with the energy needed to complete daily activities and can reduce feelings of hunger later in the day.

A well-balanced breakfast includes foods from at least 3 of the 4 food groups. For example:

• Small blueberry bran muffin, 1 cup of milk and an orange
• ½ cup of granola mixed into ¾ cup of yogurt and ½ cup of fruit juice
• 1 cup of milk and 2 slices of whole wheat toast topped with peanut butter and jam
• 1 cup of whole grain cereal and 1 cup of milk with half a banana and ¼ cup berries

Energizing Granola

This granola is great as a cereal, yogurt topper, or on its own as a snack. Be creative and substitute different grains, nuts, seeds, and dried fruit in the same amounts to suit your preferences.

Preheat oven to 325ºF (160ºC).

In a large bowl, combine grains, nuts, coconut, seeds, cinnamon and salt.

In a small saucepan heat oil, honey, and sugar over low heat, stirring constantly. Add vanilla and then pour liquid mixture over grain mixture and stir until well combined.

On a large baking sheet, spread granola evenly in a thin layer. (You will need to do this twice or use two sheets.) Bake 15-20 minutes, stirring every 5 minutes to keep from sticking or burning. (Do not overcook, granola can burn easily and will crisp more when cooled.)

Allow granola to cool in the pan and stir in dried fruit. Store granola in an airtight container at room temperature for up to 1 week or in the freezer for up to 3 months.

Makes 10 cups of granola.

Nutrition Facts (per 1/2 cup):

• Calories: 220
• Carbohydrate: 24 g
• Fat: 12 g
• Protein: 4.5 g

Blueberry Bran Muffins

The blueberries and sugar in these muffins provide natural sweetness and an appealing taste and texture.

Preheat oven to 425ºF (220ºC). Spray a 12-cup muffin pan with non-stick cooking spray or line with paper liners.

In a large bowl, combine flours, sugar, bran cereal, baking powder and salt.

In a medium bowl, whisk together the eggs, oil and milk. Stir egg mixture into flour mixture just until combined (be careful not to over-mix batter). Gently stir in blueberries.

Spoon batter into muffin pan.
Bake 18 minutes or until a toothpick inserted into the centre comes out clean.
Cool 10 minutes and remove from pan.

Makes 12 muffins.

Nutrition Facts (per muffin):

• Calories: 250
• Carbohydrate: 31 g
• Fat: 11 g
• Protein: 6 g

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