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Treats, Shakes & Desserts

View recipes for the following healthy Treats, Shakes & Desserts

Barbell Blueberry Muffins
Bench Press Fudge Brownies
Berry Healthy Raspberry Frozen Yogurt Pie
Chin Up Orange & Cranberry Cake
Cool Down With Cool Pie
Crunch It Peanut Butter Cookies
Energy Blast Off Fruity Juice
Fit To Chew Apricot Granola Bars
Jump For It Fibre Shake
Maximum Health Mixed Fruit Smoothie Power Mix
Power Mix
Pump It Up Morning Glory Raisin Bran Muffins
Roadrunner Chocolate Cake
Super Strawberry Frozen Yogurt Pie
Superset Pumpkin Date Snackloaf

Barbell Blueberry Muffins

These are no heavyweights . They’re light as a cloud and packed with sweet and tangy blueberries .

1 cup	all-purpose flour	250mL	♦ Preheat the oven to 350°F (180°C) . ♦ Spray six large muffin cups with cooking spray and wipe excess off with a paper towel . Set aside . ♦ In large bowl, stir together all-purpose flour, whole wheat flour, sugar, baking powder and lemon peel . Make a well in the centre of the mixture . ♦ In a small bowl, beat the egg whites until foamy .Stir in the buttermilk, applesauce and vanilla .Add buttermilk mixture to the flour mixture and stir just until moistened . Fold in blueberries . ♦ Spoon batter into muffin cups . ♦ Bake for 20 to 30 minutes or until a toothpick inserted in the centre comes out clean . ♦ Cool muffins in muffin cups for 5 minutes . Then remove and cool on a wire rack .
3⁄4 cup	whole wheat pastry flour	175mL
3⁄4 cup	sugar	175mL
1 tbsp	baking powder	15mL
2 tsp	finely shredded lemon peel	10mL
2 egg	whites	2
1 cup	buttermilk	250mL
1⁄3 cup	unsweetened applesauce	75mL
1 tsp	vanilla	5mL
2 cups	fresh or frozen blueberries nonstick cooking spray	500mL
Makes 6 large muffins

Bench Press Fudge Brownies

Decadent fudge brownies for those times when you need a taste of chocolate . The key is in moderation .

1 1⁄2 cups	all-purpose flour	375mL	♦ Preheat the oven to 350°F (180°C) . ♦ Spray 13 x 9-inch (3L) pan with cooking spray and wipe with a paper towel to absorb the excess . ♦ In a large bowl, combine flour, cocoa, sugar, baking powder and salt . ♦ Add remaining ingredients to dry mixture and mix well . ♦ Pour batter into pan evenly . ♦ Bake for 30 minutes or until toothpick comes out clean . ♦ Shift a light dusting of icing sugar on top . ♦ Cool before cutting into bars.
1⁄2 cup	unsweetened low fat cocoa powder	125mL
1 1⁄2 cups	sugar	375mL
1⁄4 tsp	baking powder	1mL
1⁄2 tsp	salt	2mL
1⁄3 cup	chocolate syrup	75mL
1⁄3 cup	light corn syrup	75mL
2⁄3 cup	fat-free plain yogurt	150mL
1⁄4 cup	egg substitute or 2 egg whites	50mL
1⁄4 cup	skim milk	50mL
2 tsp	vanilla extract icing sugar butter-flavoured nonstick cooking spray	10mL
Makes 18 servings

Berry Healthy Raspberry Frozen Yogurt Pie

Smooth and creamy and who doesn’t love raspberries? Use fresh when you can get them and frozen when the season ends . Raspberries are a good source of fibre too!

20	chocolate wafer cookies	20	♦ Spray 9″ (1L/23cm) pie plate with nonstick cooking spray . ♦ Crush wafer cookies in food processor or use a rolling pin . ♦ Mix with melted margarine . ♦ Press evenly over pie plate . ♦ Let frozen yogurt stand at room temperature for 5 minutes or until soft enough to handle . ♦ In bowl, mix yogurt and slightly thawed raspberry juice . ♦ Spread yogurt mixture over crushed cookies with back of hot spoon . ♦ Freeze for at least 1 hour . ♦ Swirl jam over yogurt mixture before serving.
4 cups	low fat frozen vanilla yogurt	1L
2 tbsp	melted light margarine	25mL
3⁄4 cup	frozen raspberry juice light raspberry jam butter-flavoured nonstick cooking spray	175mL
Makes 8 servings

Chin Up Orange & Cranberry Cake

These are guaranteed to perk up anyone needing a treat and who enjoys the taste of orange and cranberry . Pack a slice for your lunch or have one with a cup of herbal tea .

1 cup	all-purpose flour	250mL	♦ Preheat the oven to 375°F (190°C) . ♦ In a large bowl, cream together margarine and sugar . Beat in egg whites until foamy then add orange juice and rind until well blended . ♦ In another bowl, combine all-purpose and whole wheat flours, cinnamon and mix until well blended . Fold in cranberries . ♦ Pour into nonstick Bundt pan . Bake for 35 to 40 minutes or until cake tester inserted into centre comes out clean . ♦ Let cool on wire rack . ♦ Sprinkle icing sugar over the cake .
1 cup	whole wheat flour	250mL
1⁄4 cup	light margarine	50mL
1 cup	sugar	250mL
3	egg whites	3
1 1/2 cups	orange juice	375mL
1 1⁄2 tsp	grated orange rind	7mL
1 1⁄2 cups	cranberries, fresh or frozen	375mL
1 tsp	cinnamon	5mL
1 tsp	baking powder	5mL
1 tsp	baking soda icing sugar	5mL
Makes 12 servings

Cool Down With Cool Pie

Whether it’s summer or winter cool down with this lowfat yogurt pie . It combines the taste of chocolate, orange and vanilla yogourt all in one .

20	chocolate wafer cookies	20	♦ Spray 9″ (1L/23cm) pie plate with nonstick cooking spray . ♦ Crush wafer cookies in food processor or use a rolling pin . ♦ Mix with melted margarine . ♦ Press evenly over pie plate . ♦ Let frozen yogurt stand at room temperature for 5 minutes or until soft enough to handle . ♦ In a bowl, mix yogurt and slightly thawed orange juice . ♦ Spread over crushed cookies with back of hot spoon . ♦ Freeze for at least 1 hour . ♦ Drizzle a little chocolate syrup over pie and return to freezer for 5 to 10 minutes before cutting.
4 cups	low fat frozen vanilla yogurt	1L
2 tbsp	melted light margarine	25mL
3⁄4 cup	slightly thawed orange juice chocolate syrup butter-flavoured nonstick cooking spray	175mL
Makes 8 servings

Crunch It Peanut Butter Cookies

Have an occasional treat especially if you enjoy peanut butter cookies . These are lower in fat and calories than most . So enjoy them with a glass of cold skim milk .

1⁄4 cup	light margarine	50mL	♦ Preheat the oven to 350°F (180°C) . ♦ Spray cookie sheet with cooking spray and wipe with a paper towel to absorb the excess . ♦ In a large bowl, combine margarine, maple syrup, peanut butter, brown sugar, vanilla and egg substitute or egg whites and mix well . ♦ In another bowl, mix together flour, baking soda and salt . ♦ Add flour mixture to the peanut butter mixture and mix well . ♦ Drop teaspoonfuls of dough onto cookie sheet . ♦ Bake 12 minutes or until golden brown . ♦ Cool for 3 minutes on cookie sheet before removing.
1⁄4 cup	light maple syrup	50mL
2 tbsp	light peanut butter	25mL
1 1⁄2	cups light brown sugar	375mL
2 tsp	vanilla extract	10mL
1⁄4 cup	egg substitute or 2 egg whites	50mL
2 cups	all-purpose flour	500mL
1 tsp	baking soda	5mL
1⁄2 tsp	salt butter-flavoured nonstick cooking spray	2mL
Makes 18 cookies

Energy Blast Off Fruity Juice

Put all the ingredients in a blender and blast off to good health and a great start to your day or a power-packed pick me up before workout.

1⁄2 cup	pineapple, fresh or canned	125mL	♦ Combine all ingredients in a blender or food processor for 1 to 1 1⁄2 minutes . ♦ Pour into glasses
1⁄2 cup	canned mandarin slices	125mL
1 small	apple, cored and seedless	1
1 small	banana	1
2 tbsp	honey or artificial sweetener	25mL
6	ice cubes	6
Makes 2 servings

Fit To Chew Apricot Granola Bars

So moist, chewy and packed with dried apricots, these bars give you an instant energy blast when you’re cycling, cross-country skiing or hiking .

1 1⁄3 cups	rolled oats	325mL	♦ Preheat oven to 350°F (180°C) . ♦ Combine oats, wheat germ, cereal, seeds and apricots in a large bowl . ♦ Melt margarine in small bowl . Stir in remaining ingredients . ♦ Stir wet ingredients into dry mixture and mix well . ♦ Press firmly into a nonstick 9″ ( 2 .5L) square pan . ♦ Bake for 25 to 30 minutes or until golden brown . ♦ Cool completely and cut into bars.
1/2 cup	toasted wheat germ	125mL
1⁄2 cup	All-Bran Cereal	125mL
1⁄2 cup	sunflower seeds	125mL
1⁄2 cup	chopped dried apricots	125mL
1⁄4 cup	egg substitute or 2 egg whites	50mL
1⁄2 cup	lightly packed brown sugar	125mL
1⁄4 cup	light margarine	50mL
3 tbsp	liquid honey	45mL
1 tsp	vanilla	5mL
Makes 16 Bars

Jump For It Fibre Shake

This breakfast or any time shake is high in fibre designed just for those people who are looking for new ways to get more fibre into their diets . So jump at the idea of drinking your way to feeling better .

1 cup	fat-free plain yogurt	250mL	♦ In a blender, combine all ingredients . ♦ Pour in glasses to serve
1 cup	skim milk	250mL
1 cup	sliced fresh or frozen strawberries	250mL
1 tbsp	pure honey	15mL
1⁄2 cup	100% Bran Cereal	125mL
Makes 2 servings

Power Mix

Go ahead, have a snack especially when it’s our savoury oven-baked Power Mix . Tastes just like that other stuff that comes in a bag . Great to take with you in-line or ice skating .

4 cups	Shreddies Cereal	1L	♦ Preheat oven to 300°F (150°C) . ♦ Mix cereal, pretzels and popcorn in large bowl . ♦ Melt margarine, add seasonings and blend well . ♦ Pour over cereal mixture and toss until evenly coated . ♦ Spread mixture evenly on a nonstick baking sheet . ♦ Bake for 25 minutes or until crisp; flipping several times . ♦ Cool and store in airtight container.
1 cup	pretzels	250mL
2 cups	air-popped popcorn	500mL
1⁄4 cup	light margarine	50mL
2 tbsp	Worcestershire sauce	25mL
2 tsp	garlic powder	10mL
2 tsp	onion powder	10mL
Makes 6 cups (1 .5L) (1⁄2 cup servings)

Pump It Up Morning Glory Raisin Bran Muffins

We can’t think of a better way to start your day than these golden high-fibre muffins .

1 cup	boiling water	250mL	♦ Preheat oven to 375°F (190°C). ♦ In a medium bowl, add cereal, raisins and margarine . Pour boiling water over top of mixture . ♦ Stir until margarine melts . Set aside to cool . ♦ Add egg, milk and honey; mix well . ♦ In another bowl, mix remaining dry ingredients . ♦ Stir cereal mixture into dry ingredients, combine just until moistened . ♦ Spray nonstick muffin tin with cooking spray and wipe with a paper towel to absorb the excess . ♦ Spoon mixture into muffin cups, generously filling each to the top . ♦ Bake for 20 to 25 minutes or until toothpick comes out clean . ♦ Cool on wire rack and store in airtight container . Freeze if desired.
1	egg	1
1 1⁄2 cups	100% Bran Cereal	375mL
1⁄2 cup	raisins	125mL
1⁄3 cup	light margarine	75mL
1 cup	skim milk	250mL
1⁄3 cup	liquid honey	75mL
1 cup	all-purpose flour	250mL
1 cup	whole wheat flour	250mL
1 tbsp	baking powder	15mL
1 tbsp	cinnamon	15mL
1⁄2 tsp	salt butter-flavoured nonstick cooking spray	2mL
Makes 12 large muffins

Roadrunner Chocolate Cake

You’ll be speeding down the highway with this yummy treat . Serve it with an extra bit of fuel—low-fat frozen yogurt .

1	1⁄2 cups all-purpose flour	375mL	♦ Preheat the oven to 350°F (180°C) . ♦ Spray a Bundt pan with cooking spray and wipe with a paper towel to absorb the excess . ♦ In a large, combine flour, baking powder, salt and cocoa and mix well . ♦ In a small bowl, whip egg substitute or egg whites until foamy . Stir in sugar, milk and vanilla . Mix well . ♦ Add wet mixture to dry mixture and combine using a hand mixer . Pour batter into pan . ♦ Bake for 20 to 30 minutes or until cake tester comes out clean . ♦ Cool on wire rack . ♦ Remove cake from pan and lightly dust with icing sugar on top.
1⁄2 tsp	baking powder	2mL
1⁄2 tsp	salt	2mL
1⁄2 cup	unsweetened light cocoa powder	125mL
2 cups	sugar	500mL
1⁄2 cup	skim milk	125mL
1 cup	egg substitute or 8 egg whites	250mL
2 tsp	vanilla extract icing sugar butter-flavoured nonstick cooking spray	10mL
Makes 12 servings

Super Strawberry Frozen Yogurt Pie

For the strawberry fan in your life, this pie is a sure people pleaser but light .

20	chocolate wafer cookies	20	♦ Spray 9″ (1L/23cm) pie plate with nonstick cooking spray . ♦ Crush wafer cookies in food processor or use a rolling pin . ♦ Mix with melted margarine . ♦ Press evenly over pie plate . ♦ Let frozen yogurt stand at room temperature for 5 minutes or until soft enough to handle . ♦ In bowl, gently swirl jam with yogurt . ♦ Spread yogurt mixture over crushed cookies with hot spoon and garnish with sliced strawberries . ♦ Freeze for at least 1 hour.
4 cups	low-fat frozen vanilla yogurt	1L
2 tbsp	melted light margarine	25mL
1⁄2 cup	light strawberry jam	125mL
1⁄2 cup	sliced strawberries butter flavoured nonstick cooking spray	125mL
Makes 8 servings

Superset Pumpkin Date Snackloaf

The one-two punch of pumpkin and dates . Two good for you foods in one moist snack . Perfect for school lunches, picnics or pack in a container to have after your workout .

3⁄4 cup	boiling water	175mL	♦ Preheat oven to 350°F (180°C) . ♦ Mix together Bran Cereal, light margarine and dates . ♦ Pour boiling water over the cereal and stir until margarine melts . Let cool . ♦ Stir in egg substitute or whites and pumpkin until smooth . ♦ In another bowl, combine flour, sugar, baking powder, baking soda, cinnamon, ground ginger and salt . ♦ Stir cereal mixture into the dry ingredients and combine just until moistened . ♦ Pour into loaf pan and bake for 40 to 50 minutes or until toothpick comes out clean . ♦ Cool in the pan for 10 minutes, remove and cool completely before slicing.
1 1⁄2 cup	100% Bran Cereal	375mL
1⁄3 cup	chopped dates	75mL
1⁄3 cup	light margarine	75mL
1/4 cup	egg substitute or 2 egg whites	50mL
1-14oz	can pumpkin	398mL
2 cups	all-purpose flour	500mL
1⁄2 cup	sugar	125mL
1 tbsp	baking powder	15mL
1 tsp	baking soda	5mL
2 tsp	cinnamon	10mL
2 tsp	ground ginger	10mL
1⁄2 tsp	salt	2mL
Makes 8 slices

Recipes – Treats, Shakes & Desserts