Banana Blueberry Muffins

Today’s recipe is a spinoff of Gramma Nancy’s classic banana muffins, one of the first things I ever learned to bake. I’ve been making them for years, and absolutely love how moist and fluffy they are. They are quick and easy and make a great pairing for your morning coffee or the perfect afternoon snack. I love whipping them up on Sunday evenings so that we have a grab-and-go option for those busy weekdays.

In last week’s recipe I talked a lot about sugar. Many of those same concepts apply to muffins! Muffins purchased from fast food restaurants, grocery stores, or gas stations are usually more like cake. Again, we can look at the numbers to back this up. On that note, did you know that all fast food restaurants have nutrition information pamphlets available both in-store and online? They’re usually in a little holder on the wall near the napkin dispenser. If you don’t see them, just ask! It’s important to be informed as a consumer — if you have the knowledge you will be able to make smarter, healthier food choices.

Another fun fact about sugar involves another commonly debated macronutrient — fat. Low-fat diet fads have been popular since the 80s, and since then specialized low-fat products and recipes have made the rounds. It’s not uncommon to see products marked as low-fat on grocery store shelves and on fast-food menus. However, it’s important to be aware that when you remove fat from a product, you also take away some delicious taste. To make up for that, many food processors add other ingredients. Can you guess what the most popular replacement is? You got it — sugar! So that seemingly “healthy” low-fat muffin is now overloaded with sugar. Want a real-life example? Starbucks has two blueberry muffins; a standard one and one made with yogurt and honey. I think it’s safe to say that many people would assume that the yogurt version is healthier. I know I would! But when we look further, it turns out the regular blueberry muffin is home to 18g of fat and 28g sugar. Meanwhile, the yogurt version houses 16g of fat and 30g of sugar. So yes, it has less fat (but not that much less!) and the amount sugar actually increased. Either way, those numbers work out to 7 and 7.5 teaspoons respectively, more than half the recommended daily intake of added sugar. In the end, consumers aren’t being done any favours by the “low-fat” option. Recent research has begun to debunk the low-fat fads — since their popularization rates of obesity, diabetes, and heart disease have not decreased. Instead, they’ve all gone up. Obviously the low-fat craze hasn’t helped us.

Discussions like the above can feel confusing. What are you supposed to do if there isn’t really any good choice on the shelf? I once again offer you the solution of diving into your kitchen. Get cooking, and use whole, real ingredients. I promise you the taste will be better, and your body will thank you for it. Just so you know, these muffins have about 1 teaspoon per muffin, which is a whole lot less than the Starbucks version! Give them a try and let me know what you think!I’ll be sure to pass along your compliments to Gramma 😊

Prep Time: 10 minutes

Cooking Time: 20 minutes

Makes: 1 dozen muffins

Ingredients

¼ cup sugar

½ cup vegetable oil

2 eggs

3 ripe bananas, mashed

1 cup whole wheat flour

1 cup white flour

1 teaspoon baking soda

½ teaspoon baking powder

¼ teaspoon salt

¼ cup milk

1 cup blueberries, washed

Instructions

1. Line a muffin tin with muffin tin liners then set aside for later use.

2. Preheat the oven to 350˚F.

3. In a medium bowl, whisk together the sugar and oil. Once mixed, beat in the eggs. Finally, add the mashed bananas.

4. In a separate bowl whisk together the flours, baking soda, baking powder, and salt.

5. Make a well in the dry ingredients, and then pour in the liquid mixture.

6. Mix until just combined. Some lumps and pockets of flour will remain, and that’s okay! You don’t want to over mix, as this will lead to tough muffins.

7. Next, add the blueberries and the milk to the batter and carefully fold in.

8. Your batter is now ready to go! Use a spring-loaded ice cream scoop and begin to portion the batter into the individual muffin tin slots.

9. Once the muffin batter is portioned, pop the muffin tin into the preheated oven. Bake the muffins for 18-20 minutes, until the tops are golden and they spring back when you touch them.

10. Remove from the oven and cool to room temperature. Store in an airtight container on your counter for up to 5 days.

11. Enjoy!

Recipe modified from Grandma Nancy's original by Alex Chesney, RD

Lemon Ricotta Pancakes with Fresh Raspberry Sauce

Raspberries are my absolute favourite fruit, and for good reason! They’ve got a whole lot of goodness going for them, starting with their micronutrient profile. Similar to blueberries, raspberries are an excellent source of Vitamin C. We’ve talked about this before, but I’ll give you a little recap just in case. Vitamin C is a water-soluble vitamin (which means your body absorbs what it needs, filters the rest through your kidneys, and then excretes the excess out via urine) that assists with the absorption of non-heme (plant-sourced) iron, produces tissues that hold our muscles and bones together, and assists with healing of cuts and wounds. Additionally, Vitamin C is an antioxidant, and has been linked to brain and heart health and reduction in the occurrence of cancer and diabetes.

On another note, raspberries are a fibre powerhouse! Fibre is a non-digestible carbohydrate found in plant foods. Consuming enough of it is an essential part of a healthy lifestyle, as it helps regulate bowels, lower blood cholesterol levels, and keeps you feeling full for longer. Did you know that one cup of raspberries contains more than twice the amount of fibre found in a cup of strawberries or blueberries? In number form, one cup of raspberries packs in 8g of fibre, while strawberries and blueberries each provide around 3g per cup. Don’t get me wrong, all berries are a great choice, but extra fibre from raspberries is certainly a bonus! The average adult should aim for between 25 and 38 grams of fibre per day, which means that adding some raspberries to your breakfast in the morning will be a great start to meeting that recommendation.

Today’s recipe is another quick and easy one, with delicious results. Pancakes have long been found on the breakfast table thanks to their ease in preparation and ability to feed a crowd, but I personally find they can get a bit boring after a while. This boredom motivated me to switch things up a bit and try something new! I added ricotta to the pancake batter for a boost of protein and a fluffier end result, along with lemon zest for a flavour flair. The raspberry sauce is tangy but just sweet enough, and makes the perfect topper. Give them a try and let me know what you think!

*Serves 4

Prep Time: 10 minutes

Cooking Time: 20 minutes

Ingredients

1 ½ cups flour

2 tablespoons sugar

2 tablespoons baking powder

½ teaspoon salt

1 cup milk

½ cup ricotta

2 eggs

2 teaspoons lemon zest

2 tablespoons vegetable oil

4 cups fresh raspberries

¼ cup lemon juice

3 tablespoons sugar, or to taste

½ tablespoon cornstarch

1 tablespoon water

Oil for cooking

Instructions

1. Whisk together the dry ingredients (flour, sugar, baking powder, salt) in a large bowl. Set aside for a few minutes.

2. Next, grab another bowl and whisk together the milk and ricotta until smooth.

3. Crack the eggs into the milk mixture one at a time, whisking after each until smooth.

4. Add the vegetable oil and lemon zest and whisk once more.

5. Grab that bowl of dry ingredients again and make a well in the center. Slowly pour the wet ingredients into the dry, and carefully fold together.

6. Mix until well incorporated. The batter will be quite thick – that’s okay!

7. Place a non stick pan over medium-low heat and add 1 tablespoon of neutral cooking oil (canola works well!). Swirl the oil around so that the pan is evenly coated.

8. Begin to scoop the pancake batter into the pan. I used a ¼ measuring cup. My pancakes turned out super thick and fluffy but quite small. Feel free to use a larger size and/or spread out the batter more in the pan to achieve your desired pancake shape.

9. Cook the pancakes over medium/low heat until bubbles begin to appear on top. At this point, flip the pancakes and cook until golden brown on both sides.

10. Place the prepped pancakes into a warm oven or toaster oven to keep warm until breakfast is served. I like to turn the oven to 200⁰F, wait until it preheats, then turn it off again. This creates a nice warm environment that won't dry out your perfect pancakes.

11. Once the pancakes are ready, make your delicious raspberry sauce! Place the raspberries, lemon juice, and sugar into a small saucepan over medium heat.

12. The raspberries will begin to breakdown and the mixture will start to bubble. Continue to cook until it starts to thicken, about 5 minutes. Create a slurry with the cornstarch and water (mix together in a small container) then add to the raspberry mixture. Cook for approximately 2 minutes more, until the mixture has reached the desired consistency.

13. Grab your pancakes and slather with a dollop of sauce. Voila!

Recipe created by Alex Chesney, RD

Blueberry Parfait

The foundation of a parfait is the combination of yogurt, fruit, and granola. It’s a popular snack, found everywhere from large-chain coffee shops to gas station fridges to airport cafes. But did you know that these commercially produced parfaits are often laden with added sugar? For example, a Starbucks parfait packs in 19g of sugar and the version found at Timmies is home to even more ― 25g! That translates to 4.75 and 6.25 teaspoons respectively. According to the World Health Organization (WHO), added/free sugar should be limited to less than 5-10% of our total daily energy intake. This translates to no more than 12 teaspoons of added sugar per day for the average adult. For kids, it’s no more than 6 teaspoons. So that means that a fast food version of a parfait is going to contribute a lot of our daily recommended intake—from nearly half to more than all!

I do want to clarify that some of those grams of sugar will be coming from the naturally found carbohydrates (aka sugars) in the fruits, yogurt, and oats. At present nutrition fact labels unfortunately do not separate added (also known as “free”) sugars from these natural ones, but that may change in the future! For now, we have to rely on the ingredient list. If you see sugar as an ingredient, that means the product has had extra sugar added to it. And if sugar is one of the first ingredients on the list then be aware: there’s probably a lot of it! Now, I’m not saying carbohydrates or sugars are bad or evil. They play a big role in our diets, and it’s important to understand the different types (complex carbs like the ones found in fruits and whole grains vs. simple sugars found in white sugar and honey) and what they do for our bodies. I don’t believe that any food is innately bad, as long as it’s being consumed thoughtfully and in moderation. And one way to ensure moderation is to start making more foods from scratch, at home. Of course, I understand that sometimes there’s absolutely no time for at-home prep, and I get that! There will be crazy busy mornings, long road trips with no other options, and weekends spent at the arena for hockey tournaments. But if we can work towards making that Tim Horton’s parfait the exception and not the day-to-day habit, then we’ll be well on our way to a healthier lifestyle.

And finally, that brings us to today’s creation! A homemade yogurt parfait featuring farm fresh blueberries, a mixture of oats and chia seeds, and plain 2% Greek yogurt sweetened with a touch of our Melon Blossom Honey. Sweetening plain yogurt is a great way to control sugar intake. Pre-sweetened varieties often have an unnecessary amount of sugar added, but plain old yogurt is a bit too tangy for a lot of folks. Adding your own sweetener is a great in-between. The blueberry compote also brings lots of natural sweetness, so between the two this recipe is oh so sweet! Another bonus of this pretty parfait is the fiber it provides. The oats, chia seeds, and berries each contribute fiber and will leave you feeling full and satisfied. Finally, using plain oats and chia seeds vs. a commercially prepared granola will also help cut down the amount of sugar. Store-bought granola often gives the illusion of healthfulness but again is packed full of sneaky sugars. Give this homemade parfait a try and let me know what you think. Feel free to reach out with nutrition-related questions as well!

*Serves 4

Prep Time: 30 minutes

Cooking Time: None

Ingredients

4 cups blueberries, washed

1 cup water

½ teaspoon cinnamon

¼ teaspoon nutmeg

2 cups Greek yogurt

2 teaspoons honey

1 teaspoon vanilla extract

1 cup oats

¼ cup chia seeds

Instructions

1. To begin, make the blueberry compote. Combine the blueberries, water, cinnamon, and nutmeg in a small saucepan and place on the stovetop over medium/low heat.

2. Cook the berries with the lid off for approximately 15 minutes. Leaving the lid off while cooking allows for evaporation of some of the liquid, which helps the compote thicken. In this case, while you do want the mixture to thicken, you also want it to be runny enough to mix well with the yogurt.

3. While the compote cooks, prep your yogurt by whisking it together with the honey and vanilla.

4. Once the compote is ready, remove from heat. At this point you may allow the compote to cool and then refrigerate for later use. However, you can also use it right away! The warm compote and cool yogurt make a great pair.

5. Begin to assemble the parfaits! To start, find 4 glass containers – mason jars or drinking glasses both work well. Next, scoop ¼ cup of the yogurt mixture into the bottom of each jar. Top with 2 tablespoons of oats and a ½ tablespoon of chia seeds. Next, spoon in a few scoops of the blueberry compote. Repeat this layering (yogurt, oats, chia seeds, then compote) and top with any extra fresh blueberries.

6. Enjoy!

Recipe created by Alex Chesney, RD

Gussied Up Grilled Cheese

Grilled cheese is a classic – it’s quick, easy, reliable, and delicious. Now, the standard grilled cheese consists of bread, butter, and cheese. But this is just the beginning! There are tons of possible variations, and today I’ve got one for you featuring one of our favourite summer berries. This grilled cheese still relies on the good ole bread and butter but adds a twist with its combination of balsamic blueberry compote and sharp, tangy goat’s cheese. Sweet and savoury have long been a popular combination, and this recipe proves it to be true once again.

This tasty sandwich is packed full of fiber, thanks to the whole wheat bread and blueberries. Blueberries are also a great source folate (which contributes to production of red blood cells, a healthy heart, and prevention of some birth defects) and potassium (important for our bone, kidney, nerve, and muscle health). Further, blueberries are rich in Vitamin C, which plays an important role in the absorption of plant sources of iron, and bone and muscle health. Additionally, Vitamin C is one of many antioxidants found in blueberries. Antioxidants have been linked to heart health and improved cognitive function as well as reduction in cancer and diabetes.

One last fun fact about blueberries – there’s no waste involved, and they are ultra-fast to prepare! Unlike strawberries which must be hulled, blueberries simply need a quick rinse before they’re good to go.

Overall, you really can’t go wrong with blueberries! And this recipe is a real show stopper. Impress your guests this weekend with our gussied up grilled cheese.

*Serves 4

Ingredients

Balsamic Blueberry Compote

2 cups blueberries, washed

½ cup water

2 teaspoons honey

4 teaspoons balsamic vinegar

1 teaspoon ground dried rosemary

Sandwich

8 slices bread of choice

4 tablespoons butter, softened

1 log goat’s cheese

Instructions

1. To begin, make the blueberry balsamic compote. Combine the blueberries and water in a small saucepan and place on the stovetop over medium/low heat.

2. Cook the berries with the lid off for approximately 20 minutes. Leaving the lid off while cooking allows for evaporation of some of the liquid, which helps the compote thicken. Halfway through cooking, stop to gently mash the berries. Don’t mash too much, as you want the berries to maintain some texture! ,

3. While the compote is cooking, begin to prep the bread for assembling the sandwiches. Spread an even layer of butter on each slice of bread. Place 4 slices butter-side-down into a frying pan. Set the other 4 aside for later use.

4. Next, spread ¼ of the goat’s cheese log onto each of the 4 slices of bread.

5. Once the compote is thick and bubbly, add the honey, balsamic vinegar, and ground rosemary. Cook for a couple more minutes, and then remove from heat.

6. Add 2 tablespoons of compote to each slice of bread in the frying pan. Spread the compote to the edges, then top the sandwich with a second slice of bread, butter side up.

7. Cook the sandwiches over medium-low heat for approximately 7 minutes per side. The key to a perfectly golden & melty grilled cheese is low and slow. You have to be patient!

8. Once the goat’s cheese has softened and melted into the blueberry compote and the bread is golden brown, remove the sandwiches from heat and slice in half. Serve alongside a side salad for a perfect summery lunch!

Recipe created by Alex Chesney, RD

Blueberry Balsamic Dressing

Salads have a lot going for them! They’re versatile, quick, easy, and delicious. As an added bonus, you can prepare them without turning on the oven – a must for meal prepping during the hot summer months! The star of this salad is its blueberry balsamic dressing, made fresh from one of our favourite summer berries. Simply toss all of the dressing ingredients into a small blender or food processor and blend!

Commercial salad dressings are often loaded with lots of added fat and sodium. This homemade version has little to no added fat and salt, and all the benefits of blueberries – high in fiber and Vitamin C, and full of antioxidants. Making a dressing at home gives you much more control, and allows you to be more creative! This blueberry-balsamic combo is just one of many options. You could also try a spicy mango version and toss it with rice noodles, sweet peppers, and zucchini to make a chilled Thai noodle salad. Can you think of any other creative combinations?

Blueberry Balsamic Dressing

Ingredients

½ cup fresh blueberries

1 teaspoon maple syrup

1 1/2 tablespoons balsamic vinegar

1 tablespoons olive oil

Pinch of salt

Pinch of black pepper

Instructions

1. Place all ingredients into small a blender or food processor and blend until smooth.

2. Transfer to a small mason jar or tupperware container and store in the fridge for up to 1 week. After chilling in the fridge the dressing may seem to solidify a bit. Not to worry! Simply vigorously shake the jar/container, or whisk in a tablespoon or so of water to thin it out.

Quick Salad ft. Homemade Blueberry Balsamic Dressing

Ingredients

1-2 cups mixed greens (spinach, arugula, kale – whatever you prefer & have access to!)

1 tablespoon goat cheese

1 tablespoon candied pecans*

Handful of rustic homemade croutons**

Instructions

1. Place the mixed greens (I chose spinach & arugula) on a plate.

2. Top with the candied pecans, goat cheese, and rustic homemade croutons.

3. Leave it at that for a perfect accompaniment to a meal, or top with a protein of your choice (ie. grilled chicken, tofu, roasted chickpeas) to make it a main course.

4. Finally, generously drizzle with the blueberry balsamic dressing.

5. There you have it! A delicious salad, featuring a fresh, homemade dressing.

*Candied Pecans: Add a handful of pecans to a frying pan, and carefully cook over medium-heat for 2-3 minutes, shaking frequently to prevent burning. At the end of your cook time, drizzle nuts with a little bit of maple syrup and stir again. Remove from heat & allow to cool.

**Homemade rustic crouton: My go-to method for a quick and easy “crouton” is to lightly oil a piece of whole wheat bread (the seedier the better!) and sprinkle with garlic powder or other herbs of choice. Then, briefly broil in a toaster oven or the oven until the top is golden brown in colour. Chop into squares and add to the salad!

Recipe created by Alex Chesney, RD

Chia Seed Jam

Strawberries, raspberries, and blueberries are all in season now! These babies (oops, I meant berries!) are all fresh, delicious, and oh-so-nutritious. Berries are fruits, which means they are packed to the brim with satiating fibre, keeping us feeling full and satisfied. All three berries are also Vitamin C powerhouses. We talked a bit about the importance of Vitamin C last week, but did you know that it’s also a powerful antioxidant? Antioxidants protect our body’s cells from damage, whether it be natural damage from aging, or damage from pollutants. Such damage can then lead to diseases like diabetes and heart disease. Overall then, if we consume antioxidants from our diet, we can help prevent disease! And what better way to get those antioxidants in then through delicious strawberries, raspberries, and blueberries.  

Chia seeds are these nifty little guys that soak up liquids like crazy and thicken whatever they’re added to. In this case, they transform a simple berry sauce into a jam-like creation packed with fibre, healthy omega-3 fats, and minerals like iron & calcium. 

Overall, chia seed jam is low in added sugars, sky-high in fiber, and an all-round delicious addition to your morning toast, yogurt, or scone. Alternatively, add some as a topping to vanilla ice cream or frozen yogurt for a tasty dessert.

Try a mixed berry version, one of the variations, or make up your own!

Ingredients

1 ½ cup mixed berries

¼ cup water

1 tablespoon sugar or sweetener of your choice (maple syrup, agave, or artificial sweeteners are all options!)

2 tablespoons chia seeds

Instructions

1. Place berries in a small saucepan on the stove top, and turn to medium heat.

2. Add the water, then allow to heat for 2 minutes or so.

3. Once the berry & water mixture is simmering, mash gently with a fork or potato masher.

4. You can mash the berries as much/as little as you’d like! Personally, I like my jam on the chunkier side, but if you prefer a smoother texture, mash away!

5. Simmer the mashed berry mixture for another 2 minutes or so.

6. Next, remove from heat and stir in the sugar & chia seeds.

7. Allow the jam mixture to cool for at least 20 minutes before serving. This cooling time is also gelling time, and is necessary for the chia seeds to suck up some moisture and turn the berry mixture into a jam.

8. At this point, your jam is ready to eat! Enjoy!

**Storage Tips: This is a quick jam, not a canned/processed jam and therefore not shelf stable. If you have leftovers, transfer them to a Tupperware container or mason jar, and store in the fridge for up to 1 week. You can also freeze the jam!

Variations:

Strawberry-Vanilla Chia Seed Jam

Classic, and simple, this version pairs well with whole wheat toast!

1. Use the standard recipe, but mix in 1 teaspoon of vanilla extract along with the sugar and chia seeds.

Raspberry-Lime Chia Seed Jam

Tangy, and energizing, add a dollop of this jam to your morning bowl of Greek yogurt!

1. Use the standard recipe, but mix in 2 teaspoons lime juice along with the sugar and chia seeds.

Blueberry-Spice Chia Seed Jam

This version features rich, warm flavours. Serve atop a freshly baked whole wheat scone!

1. Use the standard recipe, but mix in ¼ teaspoon nutmeg & 1/4 teaspoon cinnamon along with the sugar and chia seeds.

Recipe created by Alex Chesney, RD

Strawberry Ice Cream

Now, don't get me wrong... I am a huge ice cream fan! And I mean the full cream, lots of sugar, real deal type of ice cream. But that's a once in a while treat for me. This recipe, however, could be enjoyed more often, as a tasty dessert or as a refreshing afternoon snack on a hot summers' day.

Bananas are often treated as the potassium superstars, but did you know that strawberries are chalk full of that nutrient too? Potassium is really important for our fluid balance, blood pressure control, and muscle & nerve function. Strawberries also offer a nice punch of Vitamin C, important for keeping our immune system healthy, and helping our bones, teeth, and skin grow and repair!

Overall, this sweet treat is not only full of a couple of important micronutrients, but also gives us a delicious dessert that has virtually no added sugar and fat! It's super easy, too! Try it today and let me know what you think.

Ingredients

1 large banana, frozen 

2 cups frozen strawberries 

1/2 cup plain Greek yogurt (or any unflavoured yogurt of your choice!)

1 teaspoon vanilla extract 

1 tablespoon honey (or more or less, to taste)

Instructions

1. Toss all of the ingredients into a food processor* and blend until smooth! You may need to stop occasionally to scrape down the sides of the food processor bowl. 

2. Once the mixture is lovely and smooth, with a beautiful & rich pink colour you are ready for the next step!

3. Transfer your strawberry nice cream into a freezer-safe container, and place in the freezer for at least 3 hours. 

4. To keep yourself busy while you wait, try working up a sweat outside! After the 3 hours are finally up, your ice cold treat will be ready to eat. Scoop & serve, maybe with some fresh sliced berries and an extra drizzle of honey on top.

If you somehow have extra nice cream left, feel free to return it to the freezer. However, it will freeze more solidly after this point. Not to worry, though! You'll just have to plan ahead a bit next time, and remember to pull it out of the freezer 15-20 minutes before you want to scoop it, allowing it to soften a bit.

*A food processor is definitely ideal for this recipe. If you don't have one, you could also try using a powerful blender!

Recipe developed by Alex Chesney, RD

Strawberry Rhubarb Cobbler

*Serves 6

A cobbler is an incredibly delicious dessert, full of fruity filling & topped with biscuits that soak up the fruit juices as it bakes. This recipe uses a mixture of strawberries & rhubarb. The berries add lots of natural sweetness, so I was able to cut back a bit on the amount of sugar required. For the biscuit topping, I did use some butter (because you can’t get a flaky biscuit without butter!) but I also included some Greek yogurt, which cuts back on the fat and also gives the biscuits their lovely moistness & dense texture. I hope you try out this treat soon and enjoy it with a smile, alongside some family & friends. Let me know what you think!

Ingredients

Filling:

4 cups rhubarb, chopped

2 cups strawberries, hulled & sliced

1 tablespoon lemon juice

1 teaspoon vanilla

½ cup sugar

1/4 cup flour

Topping:

1 ½ cups whole wheat flour

2 tablespoons sugar

1 ½ teaspoons baking powder

¼ teaspoon salt

1 cup Greek yogurt

5 tablespoons cold butter, cubed

1 tablespoon milk

1 teaspoon milk

Instructions

1. Preheat oven to 400°F.

2. Begin by making the filling: sprinkle the lemon juice and vanilla over the fruit & toss. Next, whisk together the sugar and cornstarch, sprinkle over the prepared fruit, and toss again. Lots of tossing in this step!

3. Transfer the prepared filling to a baking dish. You could use a 9x9 square dish or a deep dish pie plate – that’s what I chose!

4. Now you can move on to preparing the topping. Start by whisking together the flour, sugar, baking powder, and salt.

5. Next, cut the cubes of butter into the flour mixture using a pastry cutter. Forks work too, in a pinch! Once the butter is the size of peas, you’re ready for the next step.

6. Add the Greek yogurt and mix using a rubber spatula until the flour & butter mixture is moistened. Next, knead the mixture approximately 10 times. The dough should be slightly sticky.

7. Divide the dough in half, then divide each half into 3. This will leave you with 6 even parts. Pat each ball of dough into a round biscuit, about an inch thick.

8. Arrange the biscuits over top of the prepared fruit filling. Brush each biscuit with some milk and sprinkle with a pinch of sugar. Now you’re ready to bake!

9. Place the baking dish into the pre-heated oven. Bake for approximately 45 minutes. The fruit should be bubbly and the tops of the biscuits should be golden brown. You may want to place a piece of tinfoil underneath the baking dish – the fruit juices may overflow while baking!

10. Once baked through, remove from the cobbler from the oven and let cool on the stove top for at least 15 minutes.

11. Serve each person a biscuit plus lots of fruit filling. You can also top with a scoop of vanilla ice-cream for an extra indulgent dessert. Enjoy!

Recipe created by Alex Chesney, RD

Mixed Berry Muffins

These muffins are hearty, filling, and delicious! Chock full of fiber from the whole wheat flour, oats, and berries + a boost of protein from the hemp hearts & chia means they'll make the perfect addition to a breakfast-on-the-go or as an afternoon pick-me-up snack. Try topping with a tablespoon of natural peanut butter and pair with a glass of milk. Enjoy!
*Makes 12 muffins

Ingredients

Dry Ingredients:
2 cups whole wheat flour
½ cup oats
1/8 cup hemp hearts
1/8 cup chia seeds
¼ cup sugar
2 tsp baking powder

Wet Ingredients:
1 cup milk
1 egg, lightly beaten
¼ cup canola oil
1 tsp vanilla extract
2 ripe bananas, mashed

Add-ins:
1 cup mixed berries (I used raspberries & blueberries)

Instructions

1. Preheat oven to 350. Lightly grease a muffin tin, or fill with muffin liners. Set aside until batter is prepared.

2. In a large mixing bowl, thoroughly whisk together all dry ingredients. Set aside. In a separate bowl, whisk together wet ingredients. Slowly stir wet ingredients into the dry ingredients and mix gently until just combined. Do not overmix or muffins will be tough and chewy! Finally, gently fold in berries.

3. Using a spring-loaded ice-cream scoop (my favourite tool to ensure evenly sized muffins!) drop muffin batter into muffin tins.

4. Bake in pre-heated oven for approximately 20 minutes. To check doneness, insert a toothpick. If it comes out clean, your muffins are ready to be removed from the oven.

5. Let cool, and then dig in!

Recipe created by Alex Chesney, RD

Chia Seed Pudding + Blueberries

It's blueberry season! I have been adding blueberries to just about everything these days, because they are not only super delicious but also packed with nutrition! Blueberries are an excellent source of fibre and of Vitamins A & C - which are important micronutrients and antioxidants! They make the perfect mix-in for this creamy chia seed pudding.

Chia seeds are these nifty little guys that form a pudding-like texture when soaked in liquids. The end result is kind of like tapioca pudding, but with packed with fibre, healthy omega-3 fats, and minerals like iron & calcium. Here I chose a mixture of 1% milk and coconut milk, which allows gives the pudding some incredible creaminess without being too laden with fat.

This recipe can be enjoyed as an afternoon snack or as a tasty dessert! Try it out today & let me know what you think.

*Serves 4

Ingredients

3 tbsp chia seeds
½ cup 1% milk
½ cup coconut milk
1 tsp maple syrup
½ tsp vanilla extract

Instructions

1. Place all ingredients in a blender and pulse gently until mixed well.

2. Place the mixture in the fridge for an hour.

3. Transfer to mason jars, top each serving with ¼ cup of berries, and enjoy!

Note: For an even prettier presentation, try layering - a few spoonfuls of pudding, a sprinkle of blueberries, and repeat!

Recipe developed by Alex Chesney, RD

Strawberry Season is Here!

This time of year, when strawberries are still so new & exciting, my favourite way to enjoy them is simply sliced up as a snack. And what a delicious & nutritious snack they are! Packed full of fiber, potassium, and lots of Vitamin C, strawberries are incredibly tasty & super good for you. 

Come pick some up from the farm, pick-your-own-patch, Innerkip Farm Market, or your local farmers' market today! 

Alex Chesney, RD