’s of a
HEALTHY BREAKFAST
NUTRITION RESOURCE GUIDE
FOR
BREAKFAST MONITORS
For whatever reason, many students do not have breakfast before attending
school. The first meal of the day is a very crucial part in the development of
the student, be it physical and/or mental and intellectual development. As a
School Breakfast Monitor you play an important role in providing a nutritious
meal to help students start their day the healthy way! This handout is full of
ideas to help you, the monitor, create healthy breakfasts and it will provide
you with shopping tips to help you get the most value for your money.
The Ministry of Children & Youth Services (MCYS) has provided additional
funding and updated nutrition guidelines for School Breakfast Programs in
Ontario. The information in this booklet is based on these new Student
Nutrition Guidelines. By familiarizing yourself with this information, you will
be well equipped to provide high quality breakfasts to your students. Thank
you for your contribution to our successful breakfast programs.
PAGE
INGREDIENTS FOR
SUCCESS
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Shopping Tips
Vegetables and Fruit
Grain Products
Choosing Cereals
Whole Grains
Milk and Alternatives
Meat and Alternatives
Snacks
Nutritional Info
Recipes
Additional Resources
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SHOPPING TIPS
Maximize your Buying Power
!
Running a breakfast program is usually done on a limited budget. Knowing how to stretch
!
your dollars in order to provide excellent nutrition to the students is an important aspect
of
making it happen. Here are some ideas to help you get the most nutrition for your dollar:
 Buy food in bulk or in larger/family size.
 Buy the “store” brands. Often these brands are made by the same companies that
create the commercial ones.
 Purchase less processed foods with less packaging.
 Look for the best deals by checking weekly grocery store flyers.
 Use coupons found in your weekend newspaper or online websites (such as
www.save.ca)
 Create a good working relationships with the grocery or produce manager at your
local grocery store. You never know, they may be able to donate healthy food
items.
 Buy produce in season and freeze, if you have access to a freezer.
 Buy frozen juice concentrate (100% juice) instead of fresh refrigerated juice.
VEGETABLES and FRUIT
When purchasing VEGETABLES and FRUIT choose a variety of colours — greens, blues,
purples, reds, oranges, yellows and whites. These colours contain phytochemicals which are
key to fighting disease and promoting health. Since no one colour does it all, it is important to
include as many colours as possible to ensure maximum health benefits.
Vegetables and fruit are not budget-busters. Compare the price of a small container of
applesauce (47¢) to an apple (41¢), one serving of grapes (37¢) to a granola bar (44¢), or a
banana (24¢) and a canned fruit cup (74¢). Vegetables and fruit are more economical and,
dollar for dollar, provide you with better nutritional value.
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Shop in season for the lowest price possible
• Fall: apples, pears, plums, grapes, tangerines
• Winter: oranges, clementines, tangelos, minneolas
• Spring: strawberries, pineapple, cantaloupe, honeydew melon
When fresh vegetables and fruit are not available or more costly, consider frozen, canned and
dried fruits and vegetables. When buying canned fruit, look for fruits packed in their own juice
and with no added sugar.
Fruit
Vegetables
 Apples (experiment
 Broccoli
with different varieties
e.g. empire, fuji,
 Carrots
golden delicious,
russet
 Cauliflower
 Bananas
 Celery
 Clementines and
 Cucumber
mandarins
 Grapes
 Kiwi
 Melons (experiment
with different varieties
e.g. honeydew,
cantaloupe,
watermelon)
 Oranges (experiment
with different varieties
e.g. cara-cara, moro)
 Pears (experiment with
different varieties e.g.
bosc, Anjou, asian, red
Bartlett)
 Pineapple (try cutting
into spears or chunks)
 Strawberries
 Peppers (green, red, yellow,
orange)
 Tomato (cherry or grape)
Fruit/Vegetable Juices
If serving juice, always use 100%
pure unsweetened juice. If possible
use juice in large containers instead
of juice boxes. Please note that
according to MCYS guidelines, fruit
juice is to be served only once a
week.
 Tangerines
3
QUICK REFERENCE
STUDENT NUTRITION PROGRAM GUIDELINES (MCYS)
Vegetables and Fruit
 Serve one serving at every meal or snack
 Choose a variety of vegetables and fruit prepared with little or no added fat,
sugar or salt
 Choose Ontario grown produce when available
 Have vegetables and fruit more often than juice
 Select frozen fruit when fresh fruit is not available
 Canned fruit should be packed in juice and contain no added sugar
 Choose only 100% unsweetened juice
GRAIN PRODUCTS
When purchasing GRAIN PRODUCTS such as breads and cereal try to choose items that are
made from whole wheat, bran, oats, rye or mixed grains. Serve food with whole grain as the
first ingredient and make at least half of your grain products whole grain each day. It has more
fibre and is your best nutritional value.
Choose grain products that are low in fat, sugar or salt. Store-made bakery products (e.g.
donuts, muffins and croissants) are expensive and are higher in fat and sugar.
Cereals made from whole wheat or bran (oat, wheat, corn) are a good source of fibre. Look
for those with 2 grams or more of dietary fibre per serving. These cereals contribute to feeling
full for a longer period of time.
4
Breads
 Save by buying…
 day-old breads and buns.
 “store” brands.
 bread on special. It can be frozen for up to 2 months.
 pre-packaged bagels and rolls.
Breakfast Cereal
 Save by buying…
 “store” brands.
 larger packages (family size).
 unsweetened instead of sweetened cereals.
Choosing a Breakfast Cereal
When choosing cereals, choose those that are high in fiber, 2 grams or more per serving
and with little sugar or no added sugar. Sometimes young children will prefer the taste of
sweetened cereal to the unsweetened ones. In order to make sure they get more fibre
and eat all of their cereal, mix 2 or 3 different types of cereal. For example mix a high
fibre unsweetened cereal such as Special K - 5 Grains with a sweetened cereal such as
Honey Nut Cheerios. Use your imagination, the combinations are endless!
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Breakfast Cereals
The following is a partial list of available cereal
choices to help in your selection. Stores often have
their own brand of the more popular cereals.
Healthy Cereal Choices:
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Whole Grain Cheerios
Special K 5 Grains
Honey Bunches of Oats
Shredded Wheat Original
Toasted Oats
Life Cereal
**These cereals are low in sugar, saturated fats, and
a good source of iron and fibre.
High Sugar, Good Fibre:
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Frosted Cheerios
Honey Nut Cheerios
Mini Wheats
Alpha-Bits
Honeycomb
Raisin Bran
Shreddies
** These cereals are high in sugar and contain 2g or
more fibre in each serving.
Low Sugar, Low Fibre:
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Corn Flakes
Crispix Krispies
Rice Crispies
Special K
Corn Flakes
** Although, these cereals contain low sugar, they are
not the healthiest choices as there is not enough fibre
in a serving.
Unhealthy Cereal Choices:
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Cinnamon Toast Crunch
Cocoa Puffs
Lucky Charms
Trix
Corn Pops
Froot Loops
Frosted Flakes
**These cereals are not healthy choices because
they contain high amounts of sugar and less than 2g
of fibre per serving.
What to look for when buying
Cereals/Granola Bars
•When checking labels look for cereals with:
• 2g fibre or more per serving
• 5% DV iron or more
• trans fat free/ nut free
• no added sugar
When checking labels look for granola bars with:
• 2g fibre or more per serving
• 5% DV iron or more
• trans fat free/ nut free
• low in fat, sugar & sodium
• not covered in chocolate/ yogurt
Why it is important to serve
Whole Grains
❖ Whole grains are a great source of fibre.
❖ Whole grain products are typically low in fat.
❖ A diet rich in whole grains has been shown to
have a number of health benefits. It may help
reduce the risk of heart disease by decreasing
cholesterol levels, reducing blood pressure and
controlling blood sugar levels.
❖ It is easy to increase whole grain intake each
day – prepare whole grain toast instead of white,
serve whole grain cereal in the morning and
substitute half the white flour in your favourite
recipes with whole wheat flour.
❖ A grain is considered whole when all 3 parts –
bran, germ and endosperm – are present.
❖ Refined grains go through a process that
removes the bran and germ to give the grains a
finer texture and help them stay fresh longer, but
this process also removes many key nutrients.
❖ Whole grains are a good source of complex
carbohydrates, as well as B vitamins, vitamin E,
magnesium, selenium and iron.
❖ Whole grains contain valuable antioxidants
not found in vegetables and fruit.
❖ Make at least half of your grain product
choices whole grain each day.
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QUICK REFERENCE
STUDENT NUTRITION PROGRAM GUIDELINES (MCYS)
Grain Products
 Serve food with whole grain as the first ingredient
 Choose grain products that are low in fat, sugar or salt
 Grain product selections should be trans fat free
 Muffins and grain-based bars should be served only once per week or less
 Make at least half of your grain products whole grain each day
MILK and ALTERNATIVES
When purchasing MILK and ALTERNATIVES check the labels for the percent of milk fat in the
product, the lower the number, the less fat you get. Buy regular or lower fat cheeses such as
cheddar or mozzarella. Try to avoid purchasing and using a lot of cream cheese, as it is
higher in fat and provides very little calcium.
Block cheese lasts a long time if stored properly in the refrigerator and can be purchased in
bulk when on sale. Cheese can also be frozen. Thawed cheese will crumble, but it is just as
nutritious. (Melt the crumbled cheese over bread to make open face grilled cheese
sandwiches!)
Plain yogurt is the best choice. Add your own flavourings. To cut down on the amount of
added fat in recipes, use lower fat yogurt instead of sour cream.
Students following a Halal diet cannot eat foods containing gelatin, such as yogurt. Please
check “Resources” section for more information.
Use lower fat milk or evaporated milk instead of cream to make recipes more nutritious, lower
in fat and less expensive.
7
Milk
 Save by buying…
 Milk in bags or recyclable plastic jugs. It is cheaper than milk in cardboard
boxes.
 Skim milk powder for use in recipes (muffins, pancakes, etc.). It is cheaper
than fluid milk.
 Milk can be frozen. Thaw in fridge and stir well before serving.
Cheese
 Save by buying…
 “store” brand cheese.
 mild and medium cheese. They are cheaper than aged cheese.
 a block of cheese and slicing or grating it yourself.
 block cheese lasts a long time if stored properly in the refrigerator and can
be purchased in bulk when on sale.
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Yogurt
 Save by buying…
 yogurt in large containers. They are cheaper than single-serving size.
 “store” brand yogurt.
Other Sources of Calcium
 for variety try…
 tofu, soy and rice beverage that have been “fortified” with calcium and Vitamin D.
Use them in place of milk in any recipe.
QUICK REFERENCE
STUDENT NUTRITION PROGRAM GUIDELINES (MCYS)
Milk and Alternatives
 Provide one serving with every breakfast and lunch meal
 Select skim, 1% or 2% milk each day
 Cheese should contain less than 20% milk fat and yogurt/kefir should
contain 2% or less
 Processed cheese may be served once a week or less (reduced fat or fat
free, 5% Daily Value of calcium or more, and less than 480 mg of sodium
per serving)
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MEAT and ALTERNATIVES
When purchasing MEAT and ALTERNATIVES select lean and low sodium varieties.
Eggs are a nutrient-dense food, containing high quality protein and a wide range of essential
vitamins, minerals and trace elements. They can make a significant contribution to a healthy diet
and are considered to be nature’s almost perfect food. Here are some easy suggestions for
preparing eggs:
Scrambled
Soft
Coo
ked
d
Frie
Hard
d
Cooke
Dev
illed
t
oas
T
h
c
n
Fre
l
Eng
is
u
hM
ffin
Breakfast Burrito
lette
Ome
Quic
he
QUICK REFERENCE
STUDENT NUTRITION PROGRAM GUIDELINES (MCYS)
Meat and Alternatives
 Look for eggs that are classified as Canadian Grade A.
 Select lean meat alternatives prepared with little or no added salt or fat
 Seeds shelled (e.g. sunflower) should be trans fat free and contain less
than 480 mg of sodium per serving
 Do not serve bacon or sausage
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SNACKS
Snack Suggestions for Basket Program
Some schools are unable to provide a before-school breakfast program
due to busing and early start times. They opt to distribute nutritious food
to students after classes begin. Here are some examples of nutritious
snacks that can be included in a snack ‘Basket Program’. Where possible,
a small group of senior students with leadership qualities could help a
supervisor prepare and deliver the baskets daily.
These suggestions will help get you started with your basket program. The
list is by no means complete and the snacks you choose are dependent on
the facilities, time available for preparation and distribution, and the food
interests of your population. Observe what nutritious foods the students in
your program enjoy and be creative.
Fruit
Grapes (divided into individual snack-size baggies)
Clementines (easy to peel, perfect size)
Pineapple rings (in a baggie, 1 slice per snack)
Bananas (choose small, do not cut in advance)
Fruit cups (unsweetened)
Applesauce (unsweetened)
100% juice in tetrapacs – (only once per week recommended)
Vegetables
Carrot Sticks or Baby Carrots
Celery Sticks
Red & Green Pepper Strips
Cucumber Slices
Cherry/grape tomatoes
Cheese
Cheese Strings (choose lower fat/ small size)
Cheese (cut into small pieces or cubes/ several per baggie)
Cereal
Whole Grain cereal (Life, Cheerios, etc. ½ cup per baggie)
Crackers
Whole wheat crackers or ½ small whole wheat pita
Yogurt
Low fat (needs refrigeration – cannot stay in class all day)
Granola Bars
Check labels (no trans fat, no chocolate chips or
marshmallows, shouldn’t be covered in chocolate or
yogurt)
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IMPORTANT VITAMINS & MINERALS
VITAMIN A
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VITAMIN B6
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VITAMIN B12
VITAMIN C
VITAMIN D
VITAMIN E
CALCIUM
FIBRE
SODIUM
IRON
SUGAR
TRANS FATS
OMEGA-3 FATTY
ACID
OMEGA-6 FATTY
ACID
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Important for vision, skin & immune system
Main source is animals but can also be found in vegetables
Sources of Vitamin A include carrots, milk, baked sweet potato, eggs, butternut squash,
spinach & cantaloupe
Helps immune system/nervous system function efficiently
Helps in the formation of hemoglobin which transports blood to the tissues in our
bodies
Helps maintain blood glucose levels
Lack of Vitamin B6 can lead to iron deficiency anemia
Found in beans, fortified cereals, meats, fruits & vegetables
Forms red blood cells & maintains the nervous system
Important for growth & development in children; Lack of B12 can cause anemia
Found in meats, poultry, dairy products & eggs
Helps keep gums healthy
Act as an antioxidant; helps heal bruising & cuts
Helps form & repair bones, blood & other tissues
Found in oranges, strawberries, red & green bell peppers, kiwis and grapefruit
Increases calcium absorption & helps maintain calcium levels in the blood
With calcium, helps prevent osteoporosis
Few foods contain Vitamin D but it is added to some beverages - such as fortified
orange juice, milk & soy beverages
Also found in egg yolks and fatty fish (salmon, mackerel & sardines)
Acts as an antioxidant which helps fight against cell damage by free radicals
Protects immune system; fights heart disease & cancer
Found in almonds, avocado, vegetable oil, wheat germ, sunflower oil/ seeds
Important for bone growth & healthy teeth
Helps heart, muscles & nerves work properly; stored in bones & teeth
Found mainly in dairy products: milk, cheese, ice cream, yogurt & soy milk
2 types of fibre: soluble & insoluble
Insoluble fibre cannot be digested; it helps prevent constipation
Insoluble fibre can be found in whole grain breads & cereals, vegetables & fruits
Soluble fibre is digestible and is used to lower cholesterol & prevent heart disease
Soluble fibre can be found in beans, peas & lentils
Sodium increases chance of heart disease & high blood pressure
Processed & packaged foods contain high amounts of sodium
There is a high sodium content in cheese, canned food, pickled food & condiments.
Increases oxygen delivery to the tissues and prevents anemia
Low iron intake can lead to fatigue, poor performance and a weakened immune system
Iron can be found in spinach, red meats & beans
A type of carbohydrate; too much sugar can cause tooth decay and weight gain
The body uses carbohydrates to burn calories for physical activity and everyday life
Found in breads, candies, fruits, juices & vegetables
Formed through a process called “partial hydrogenation”, when liquid oils are
transformed into semi-solid or solid oil products (i.e. margarine)
Known to increase LDL cholesterol (the bad cholesterol that causes heart disease)
Known to decrease HDL cholesterol (the good cholesterol that reduces heart disease)
Zero trans fats should be a nutrition goal
Useful in reducing inflammation, lowering blood pressure and preventing heart disease
by increasing HDL (the good cholesterol)
Found in fish oil, almonds, walnuts, pine nuts, flax seed & vegetable oils (canola &
soybean)
Also known as linoleic acid
May prevent cancer, reduce blood cholesterol, improve dermatitis & cystic fibrosis
Found in vegetable oils, canola oils and peanut oil
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BREAKFAST RECIPES
Baked French Toast
Serves 12
2
9
3 tsp
6 ¾ cups
1 cup
¼ cup
2 tsp
½ cup
3 cups
(750 mL)
loaves of whole wheat bread
eggs
vanilla extract (15 mL)
milk (1,7 L)
flour (250 mL)
brown sugar (65 mL)
cinnamon (10 mL)
non-hydrogenated margarine (190 mL)
fresh or frozen blueberries
Cut bread into 1-inch slices and place in two well-greased 9 x 13 inch baking dishes. In a
medium bowl, lightly beat eggs and vanilla. Stir in milk until well blended. Pour over bread,
turning pieces to coat well. Cover and refrigerate overnight.
Preheat oven to 3750F degrees. In small bowl, combine flour, brown sugar and cinnamon. Cut
in margarine until mixture resembles coarse crumbs. Turn bread over in baking dish. Scatter
blueberries over bread. Sprinkle evenly with crumb mixture.
Bake about 40 minutes until golden brown. Cut into squares.
Preparation Time: 20 minutes
Cooking Time: 40 minutes
Apricot Honey Oatmeal
Makes 4 servings
Ingredients:
2 ½ cups water (625 mL)
1 cup
apricot nectar or orange juice (250 mL)
½ cup
chopped dried apricots (125 mL)
3 tbsp
liquid honey (45 mL)
½ tsp
cinnamon (3 mL)
¼ tsp
salt (1 mL)
2 cups
quick cooking rolled oats (500 mL)
In saucepan, bring water, apricot nectar, apricots, honey, cinnamon and salt to boil; stir in
rolled oats. Reduce heat and simmer for 2 to 3 minutes or until thickened.
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Honey and Raisin Refrigerator Muffins
Makes 16 medium-sized muffins
2 cups
2 tsp.
1 tsp.
2
½ cup
½ cup
½ cup
1/ cup
3
1 cup
whole-wheat flour (500 mL)
baking powder (10 mL)
cinnamon (5 mL)
eggs - beaten
packed brown sugar (125 mL)
non-hydrogenated vegetable oil (125 mL)
milk (125 mL)
honey (85 mL)
raisins (250 mL)
Preheat oven to 350oF
• In a large bowl stir together flour, baking powder, and cinnamon.
• Make a well in the center.
• In a separate bowl combine eggs, brown sugar, oil, milk, and honey.
• Add all at once to dry ingredients; stirring until moistened.
• Fold in raisins.
• Without stirring add batter to greased muffin tins.
• Bake at 3500F for 25 minutes.
*This recipe can be prepared ahead of time, cover and stored in refrigerator for up to 3 days.
Bake when ready to serve!
Quick Apple Bran Muffins
Makes 12 medium-sized muffins
1 cup
¼ cup
1
1 cup
1 cup
1/ cup
3
1 tsp
¾ tsp
1 cup
plain yogurt (250 mL)
non-hydrogenated vegetable oil (65 mL)
egg, beaten
Post 100% Bran Cereal (250 mL)
all purpose flour (250 mL)
sugar (85 mL)
ground cinnamon (5 mL)
baking soda (4 mL)
peeled and chopped apple (250 mL)
Preheat oven to 400°F
• Mix yogurt, oil and egg in a large bowl.
• Add cereal and let stand until softened.
• Combine remaining dry ingredients; stir into cereal mixture only until moistened.
• Fold in apples.
• Spoon into greased muffin pan.
• Bake at 400°F for 16 to 18 minutes.
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Banana Bran Muffins
Makes 12 medium-sized muffins
1 ½ cups
½ cup
1/ cup
3
1/ cup
3
1
1 cup
½ tsp
1 ½ cups
1 Tbsp
½ tsp
mashed, ripe bananas (about 3 medium bananas) (375 mL)
milk (125 mL)
honey or maple syrup (85 mL)
non-hydrogenated vegetable oil (85 mL)
egg
Post 100% Bran Cereal (250 mL)
salt (3 mL)
whole-wheat flour (375 mL)
baking powder (15 mL)
baking soda (3 mL)
Preheat oven to 400°F.
• Grease 12 muffin tins or line with paper baking cups.
• Whisk together bananas, milk, honey, vegetable oil and egg.
• Stir in cereal. Mix remaining ingredients in a large bowl. Stir cereal mixture into dry
ingredients, stirring until just moistened.
• Spoon into muffin cups, filling each to the top.
• Bake at 400°F for 15 to 20 minutes or until firm to the touch.
• Cool in pan 5 minutes; remove muffins and cool on rack.
Blueberry Yogurt Muffins
Makes 12 medium-sized muffins
2½ cups
¾ cup
1 tbsp
1 tsp
½ tsp
2
1 cup
¼ cup
¼ cup
1½ cups
whole-wheat flour
sugar
baking powder
baking soda
salt
eggs
plain yogurt
orange juice
non-hydrogenated
vegetable oil
fresh or frozen
Blueberries
550 ml
175 ml
15 ml
5 ml
2 ml
2
250 ml
50 ml
50 ml
375 ml
In large bowl, stir flour, sugar, baking powder, baking soda and salt. In separate bowl, whisk
together eggs, yogurt, orange juice and oil; pour over dry ingredients. Add blueberries; stir just
until dry ingredients are moistened. Spoon into paper-lined muffin tins. Bake at 375˚ F (190˚C)
for 25 minutes.
15
Nut-free Trail Mix
Makes 6 cups (1.5 L)
4 cups
1 ½ cups
½ cup
1 cup
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whole grain cereal (i.e. Shreddies, Cheerios, Spoonsize Shredded Wheat) (1 L)
mixed dried fruit (example: raisins, apricots, cranraisins) (375 ml)
sunflower seeds or pumpkin seeds (125 mL)
flaked unsweetened coconut (250 mL)
Combine cereal in a large bowl, stir in other ingredients.
Store in an airtight container.
Time Saving Tip – Prepare Ziploc bags of trail mix for kids, for a quick and easy breakfast or
snack.
Triple Berry Smoothie Recipe
Ingredients:
• ½ cup strawberries
• ½ cup blueberries
• ½ cup raspberries
• 1 banana
• ½ cup yogurt
• 1 cup milk
• ½ cup ice cubes
1. Blend the banana, ice, yogurt, milk, and other berries together until a smooth drink is
formed.
2. Pour into a cup and enjoy a very fruity, healthy smoothie.
Breakfast Fruit Wrap
Makes 1 wrap
1
2 tsp
2 tbsp
⅓ cup
whole wheat tortilla
“fruit only” strawberry preserves
reduced fat ricotta cheese (or softened cream cheese)
sliced fresh or frozen strawberries
1. Mix preserves and cheese; spread on tortilla.
2. Top with fruit.
3. Roll tightly and cut in half.
Variation: substitute strawberries with blueberries or a mix of berries.
16
Best-ever Whole Grain Pancakes
From the Canadian Living Test Kitchen
Servings: 15
Ingredients:
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2 cups (500 mL) buttermilk
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3/4 cup (175 mL) quick-cooking (not instant) rolled oats
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3/4 cup (175 mL) multigrain flour
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1/4 cup (50 mL) wheat germ
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2 tbsp (25 mL) granulated sugar
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1 tsp (5 mL) baking powder
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1 tsp (5 mL) baking soda
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1/2 tsp (2 ml) salt
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1 egg
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3 tbsp (50 mL) vegetable oil
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Preparation:
In bowl, combine 1 cup (50 mL) of the buttermilk with rolled oats; let stand for 10 minutes.
In large bowl, whisk together flour, wheat germ, sugar, baking powder, baking soda and salt. In
small bowl, whisk together the remaining buttermilk, egg and 2 tbsp (25 mL) of the oil. Add to
dry ingredients along with rolled oats mixture; stir just until combined.
Lightly brush large nonstick skillet with some of the remaining oil; heat over medium heat. Pour
in batter by 1/4 cupfuls (50 mL) for each pancake, spreading with spatula to 4-inch (10 cm)
diameter; cook until underside is golden and bubbles break on top and don't fill in, about 2-1/2
minutes.
Turn pancakes and cook until underside is golden, 1 to 2 minutes. (Make-ahead: Let cool.
Stack pancakes, separated by waxed paper, and freeze in resealable freezer bag for up to 2
weeks. Reheat in toaster.)
Nutritional Information per pancake: cal 92, pro 3 g, total fat 4 g (sat. fat 1 g), carb 12 g, fibre 1
g, chol 14 mg, % RDI: - calcium 9% ,iron 44%, vit A 1%, folate 25%
Source © CanadianLiving.com
17
Frozen Yogurt Popsicles
Prep Time: about 1 to 2 hours
Ingredients:
1 8-oz. container of your favorite flavor of yogurt
Utensils:
small paper cups
wooden popsicle sticks (available in craft stores)
plastic wrap
Directions:
1. Pour yogurt into paper cups. Fill them almost to the top.
2. Stretch a small piece of plastic wrap across the top of each cup.
3. Using the popsicle stick, poke a hole in the plastic wrap. Stand the stick straight up
in the center of the cup.
4. Put the cups in the freezer until the yogurt is frozen solid.
Strawberry Yogurt Parfait
Prep Time: 10 minutes
Ingredients:
• 1 cup low-fat or non-fat vanilla yogurt
• 1/2 cup granola
• 1 cup sliced strawberries
• 1 Tbsp maple syrup
Preparation:
1. Place 1/4 cup of the yogurt in the bottom of 2 glasses or parfait dishes.
2. Top with 1 tablespoon of granola.
3. Top with 1/4 cup of the sliced strawberries.
4. Repeat the layers.
5. Drizzle 1/2 tablespoon of the maple syrup over each yogurt parfait.
*Makes 2 yogurt parfaits
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