HEALTH PROFESSIONALS

A collection of tasty recipes from all four food groups.

Portion Control
We often underestimate the amount of food we eat and overestimate the recommended portion sizes. All foods and nutrients can be part of a healthy diet; however, it is important to keep your portion sizes in check to help you achieve and maintain a healthy body weight.

Helpful tips for controlling portions:

• Use smaller plates and dishes.
• Measure out bulk food products into pre-portioned packages.
• Check the serving size on the Nutrition Facts table to help you decide on an appropriate portion size.
• Eat in a distraction-free setting, so you’ll be aware of how much you’ve eaten.
• Look for smaller versions of your favorite muffins, cookies, and pastries.
• When dining out, share appetizers or desserts, or bring half your entrée home.
• Use Eating Well with Canada's Food Guide to better understand serving sizes for many common foods.

Corn and Chives Madeleines

In baked goods, the sugar absorbs water from other ingredients, helping to keep products like these biscuits moist, tender, and fresh.

Preheat oven to 400°F (200°C) and grease 2" (5 cm) madeleine molds or miniature muffin tins.

Combine cornmeal, flour, sugar, baking powder, salt, and cayenne in a food processor, add butter, then buttermilk, and then the egg and mix well.

Add chives by hand to the mixture.

Using a pastry bag or spoon, fill molds 3/4 full and bake 6 minutes or until golden.

Makes 2 dozen madeleines.

Nutrition Facts (per madeleine):

• Calories: 35
• Carbohydrate: 4.5 g
• Fat: 1.5 g
• Protein: 1 g

Whole Wheat Molasses Loaf

Molasses is a thick, dark-brown syrup that is produced during the sugar refining process. The molasses in this recipe contributes to the unique flavour of this whole wheat bread.

Preheat oven to 350°F (180°C).

Beat together sugar and egg. Add molasses and oil.

In a separate bowl, blend dry ingredients; add to egg mixture with buttermilk; blend well. Mix in raisins, if desired.

Pour batter into greased 9 x 5 inch pan; let stand for 15 minutes.

Bake for 30 minutes.

Makes 12 servings (slices).

*To make your own buttermilk, place 1 tbsp (15 mL) of lemon juice or vinegar in a measuring cup. Add enough milk to bring the liquid to the 1 cup line on the measuring cup. Let stand for 5 minutes, then use as directed in the recipe.

Nutrition Facts (per 1/12 of loaf):

• Calories: 160
• Carbohydrate: 32 g
• Fat: 2 g
• Protein: 3.5 g

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