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Banana Dippers


Cut a banana into 1 1/2-inch chunks.Spread one end of each with about 1/2 teaspoon peanut butter and dip in your favourite or trail mix

about 160 calories


Low-Fat Raspberry-Corn Muffins


Cooking spray
1 1/2 cups all-purpose flour
2 1/2 cups yellow cornmeal
1 1/2 cups sugar
1 tablespoon baking powder
3/4 teaspoon salt
2 cups low-fat buttermilk
1/2 cup apricot nectar
3 tablespoons grapeseed oil
2 teaspoons vanilla extract
1 teaspoon grated orange zest
4 large egg whites
2 cups frozen raspberries

Preheat the oven to 375 degrees F. Line a 12-cup muffin pan with paper liners or 6-inch squares of parchment paper and mist with cooking spray. (Use parchment paper if you want a more domed muffin; the batter will cling to the paper as it rises.)

Whisk the flour, cornmeal, 3/4 cup sugar, the baking powder and salt in a medium bowl. In another bowl, whisk the buttermilk, apricot nectar, grapeseed oil, vanilla extract and orange zest until combined.

Beat the egg whites and remaining 3/4 cup sugar in a large bowl with a mixer on medium-high speed until stiff peaks form, about 8 minutes. Whisk the buttermilk mixture into the dry ingredients until just moistened. Gently fold in the egg-white mixture until almost combined, then fold in the raspberries; do not overmix.

Divide the batter among the prepared cups (an ice cream scoop works well). Bake until a toothpick inserted into a muffin comes out clean, 30 to 35 minutes. Remove the muffins from the pan and cool on a rack.

Per muffin: Calories 293; Fat 5 g (Saturated 1 g); Cholesterol 3 mg; Sodium 338 mg; Carbohydrate 60 g; Fiber 3 g; Protein 7 g

No Bake Chewy Truffle Cookies


1 cup dried pitted dates, 4-ounces, chopped
1 cup water
1 tablespoon fresh lemon juice
2 tablespoons honey or agave syrup
2 tablespoons reduced-fat or no-stir natural chunky peanut butter
2 tablespoons unsweetened cocoa powder
1 tablespoon unsalted butter
1/4 teaspoon kosher salt
8 full sheets whole wheat graham crackers, finely ground, about 1 1/4 cups
1/2 cup old-fashioned rolled oats, not instant
Cooking spray
For coating: unsweetened coconut flakes, crushed graham crackers, finely chopped peanuts, low-fat granola, about 1/2 cup of each, optional

1. Combine the dates, water, and lemon juice in a medium saucepan. Simmer over medium heat breaking up any large pieces of dates with a spoon, until the mixture resembles a thick paste, 15 to 20 minutes. Stir in the honey, peanut butter, cocoa powder, butter and salt until evenly combined. Stir in the graham crackers and oats. Remove from heat.

2. Lightly mist a baking sheet with cooking spray. Drop level tablespoons of the cookie mixture onto the prepared pan. Refrigerate until just chilled and set, about 20 minutes.

3. Put desired optional toppings in small bowls. Roll each cookie in desired topping and flatten slightly into a plump disk. Cover and refrigerate until firm. Serve chilled.

Nutritional analysis per cookie (does not include optional coatings)

Calories 67; Total Fat 1.5g (Sat Fat .5g, Mono Fat 0g, Poly Fat 0g); Protein 1g; Carb 13g; Fiber 1g; Cholesterol 1mg; Sodium 59mg

These chewy sweet cookies start with dried dates for a natural sweetness, instead of the traditional combination of milk and sugar, and then get mixed with some cocoa, reduced-fat peanut butter and ground whole wheat graham crackers for a quick satisfying treat.

Berry Easy Dessert


1 pint good quality Greek style plain whole milk yogurt
4 to 5 pieces crystallized ginger, grated
1/4 to 1/3 cup honey, look for orange blossom, clover or sage, plus some for drizzling
1 orange zested
2 pints blackberries

In a bowl combine the yogurt, grated crystallized ginger, honey and orange zest. Let the yogurt mixture sit for about 5 minutes, the flavors will meld together a bit. Divide the blackberries between 4 dessert bowls, top with a large dollop of the yogurt mixture and then give each dollop a drizzle of honey for a sweet finish.

Flu-Fighter Cookies


2 1/4 cups all-purpose flour
1 1/4 teaspoons baking powder
3/4 teaspoon baking soda
3/4 teaspoon ground cinnamon
1/2 teaspoon freshly grated nutmeg
Pinch of ground cloves
1/4 teaspoon salt
1 stick unsalted butter, at room temperature
1 cup packed dark brown sugar
2 large eggs
1/4 cup molasses
1/4 cup low-fat plain Greek yogurt
1 tablespoon freshly grated ginger
2 teaspoons finely grated lemon zest (about 1 lemon)
1/2 cup old-fashioned oats
1 1/4 cups golden raisins
1 1/4 cups dried cranberries
1 1/4 cups roughly chopped walnuts, toasted
Line 2 large baking sheets with parchment paper. Whisk the flour, baking powder, baking soda, cinnamon, nutmeg, cloves and salt in a medium bowl.

Beat the butter and brown sugar in a large bowl with a mixer on medium speed until light and fluffy, 3 minutes. Beat in the eggs one at a time, fully incorporating each before adding the next. Add the molasses, yogurt, ginger and lemon zest and beat until smooth, scraping the sides of the bowl as needed. Reduce the mixer speed to low and beat in the flour mixture to make a sticky batter (do not overmix). Fold in the oats and half of the raisins, cranberries and walnuts. Mix the remaining dried fruit and nuts in a small bowl and set aside.

Drop heaping tablespoonfuls of batter onto the prepared baking sheets. Top each with some of the reserved dried-fruit-and-nut mixture and chill for 30 minutes. Meanwhile, preheat the oven to 375 degrees.

Bake the cookies until dark golden but still soft, 10 to 12 minutes; cool on a rack. Store in an airtight container for up to 1 week.

Per cookie: Calories 174; Fat 7 g (Saturated 2 g); Cholesterol 22 mg; Sodium 84 mg; Carbohydrate 28 g; Fiber 1 g; Protein 3 g

Photograph by Marko Metzinger

Recipe courtesy of Food Network Magazine

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Banana Oatmeal Chocolate Chip Cookies



  • 1 cup oat flour
  • 3/4 cup old-fashioned rolled oats
  • 1/2 teaspoon baking powder
  • 1/3 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup raw sugar
  • 1/3 cup canola oil
  • 1/3 cup plain soy milk
  • 1/2 teaspoon vanilla extract
  • 1/2 ripe banana, cut into small pieces
  • 1/4 cup chopped walnuts or other favorite nut
  • 1/3 cup semisweet vegan chocolate chips (such as Tropical Source)


1. Preheat oven to 350°. Combine first 6 ingredients (through sugar) in a bowl. Whisk together oil, soy milk, and vanilla in a separate bowl. Add wet mixture to dry ingredients; stir to combine. Fold in banana, walnuts, and chocolate chips.

2. Line a baking sheet with parchment paper. Scoop dough onto pan with a small ice-cream scoop. Bake 25 minutes or until golden brown, turning baking sheet halfway through. Let cool on a wire rack.

Baked Almond-Stuffed Peaches

Ingredients5 large peaches, ripe but firm

10 dried apricot halves, finely chopped
6 packaged amaretti cookies, crumbled
2 tsp (10 mL) almond extract
1 tbsp (15 mL) brandy
1 large egg white
1⁄3 cup (75 mL) chopped, blanched almonds
1⁄4 cup (50 mL) packed light brown sugar

To serve (optional)
Light sour cream or vanilla ice cream

MaterialsPlus Points

• Dried apricots are a good source of potassium, which is needed to maintain normal blood pressure.

• Amaretti cookies are a type of macaroon made with whipped egg whites and almond paste. Because they are made with a meringue, they are lower in fat than many other cookies.


  1. Preheat the oven to 350°F (180°C). Half-fill a large saucepan with water and bring to a boil over high heat. Cut 4 of the peaches in half (do not peel) and remove the pits. Slide the peaches into the boiling water and cook just until they begin to soften, about 2 minutes. Using a slotted spoon, transfer to paper towels to drain. Place the peaches cut side up in a shallow baking dish.
  2. To make the filling, peel, pit and finely chop the remaining peach and place in a medium bowl. Add the dried apricots, amaretti crumbs, almond extract, brandy and egg white. Stir until thoroughly mixed.
  3. Heat a small skillet over high heat for 1 minute, add the almonds, then turn and toss them until golden and lightly toasted. Add the almonds to the fruit mixture and toss.
  4. Spoon the filling into the cavities of each peach half, heaping up the filling and pressing it together gently. Sprinkle with the brown sugar. Cover the baking dish with foil.
  5. Bake the peaches until tender, about 25 minutes. Remove the foil, increase the oven temperature to 400°F (200°C), and bake until the topping is golden brown, 5 minutes more. Serve warm with a scoop of light sour cream or ice cream, if desired.

preparation time 30 minutes
cooking time about 35 minutes
serves 8 (half a peach each)

Nutritional informationEach serving provides: calories 174, calories from fat 45, fat 5 g, saturated fat 1 g, cholesterol 4 mg, carbohydrate 30 g, fibre 3 g, sugars 21 g, protein 3 g.

Choices per serving: Carbohydrate 2, Fat 1


Lemon Mousse with Strawberries


2 cups strawberries
1 envelope gelatin, about 7 g
3⁄4 cup sugar
2 teaspoons grated lemon rind
1⁄2 cup freshly squeezed lemon juice
1 tablespoon extra light olive oil
1 large egg
1 1⁄3 cups fat-free plain yogurt


  1. Hull the strawberries and slice thickly.
  2. Sprinkle the gelatin over 1⁄4 cup cold water in a small bowl. Allow to stand for 5 minutes to soften.
  3. Place another 1⁄4 cup water, the sugar, lemon rind, lemon juice, oil and egg in a medium saucepan and whisk together until well combined. Cook over a low heat, whisking constantly, until the mixture is hot, about 5 minutes. Whisk in the softened gelatin and cook, whisking constantly, until the gelatin has dissolved, about 1 minute.
  4. Remove from the heat, transfer to a medium bowl and cool to room temperature, whisking occasionally. Whisk in the yogurt. Alternately layer the strawberries and lemon mousse in 8 dessert bowls and chill until set, about 3 hours. Serve.

preparation time 15 mins
cooking time 5 mins, plus 3 hours chilling
serves 8

Nutritional informationPER SERVING

129 calories
3 g protein
3 g total fat
1 g saturated fat
32 mg cholesterol
22 g total carbohydrate
22 g sugars
1 g fibre
25 mg sodium


Berry Smoothie

1 cup mixed berries 
3 frozen bananas 
1 cup water
1 tbsp flax meal
1 tsp cinnamon
1 tsp maca powder 

Blend all ingredients. Top with berries (strawberries, huckleberries, gooseberries) and shredded coconut. Enjoy!

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