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Take Creative Licence With Whole Grains

Contributed by: News Canada

(NC) - Canada's Food Guide recommends adults aim for 6-8 servings of grain products per day, and make at least half of those whole grain. Yet 7 out of 10 Canadians report they are not getting enough. It's time to get creative and find new ways to add more whole grains to one's diet. Whole grain cereals are an easy, economical way to boost your intake of whole grains. Think outside the bowl and find new ways to incorporate them into other foods you enjoy, such as:

Whole Grain Snack Mix
Sprinkle whole grain cereal on your yogurt or pudding.

Use whole grain cereal when making muffins and cookies.

Whole grain cereal can make a crunchy topping for salads.

Keep a few snack bags of whole grain cereal in the car with you for times when you are hungry on your commute.

Take whole grain cereal to work with you for a healthy snack you can keep in your desk and munch while you are working.

Whole grain cereals can be used to make tasty snack mixes.

Here are a couple of recipes to get you started.

Whole Grain Snack Mix

  • 2 cups (500 mL) Fibre 1 Original cereal
  • 2 cups (500 mL) Fibre 1 Honey Clusters cereal
  • 2 cups (500 mL) Honey Nut Cheerios cereal
  • 1 cup (250 mL) raisins
  • 1 cup (250 mL) chocolate or carob* chips, optional
  • 1 cup (250 mL) peanuts, optional

In large bowl mix all ingredients. Store tightly covered.

Makes 14 (1/2 cup/125 mL) Servings

Special Touch:

Look for decorated cellophane bags in craft or paper goods stores. Fill with this extra special mix and tie with festive ribbons for a gift.


Is a chocolate substitute similar in flavour to chocolate. It is lower in fat and has no caffeine. It is available in chips or powder

Preparation Time: 5 minutes

Makes 14 Servings

Applesauce Muffins
Applesauce Muffins

  • 1 cup (250 mL) applesauce
  • 1/3 cup (75 mL) milk
  • 3 tbsp (45 mL) vegetable oil
  • 1 egg
  • 2 cups Cheerios cereal, finely crushed
  • 1 1/4 cups (300 mL) all-purpose or whole wheat flour
  • 1/2 cup (125 mL) raisins
  • 1/3 cup (75 mL) packed brown sugar
  • 1 tsp (5 mL) each cinnamon and baking powder
  • 3/4 tsp (3 mL) baking soda

Heat oven to 400F (200C). Spray bottoms of 12 regular size muffin cups with non-stick cooking spray.

Combine applesauce, milk, oil, and egg.

Stir in remaining ingredients until just moistened.

Divide batter evenly among muffin cups.

Bake 15 - 18 minutes or until golden brown.

Makes: 12 muffins

Tip: Try substituting chopped toasted pecans or walnuts for raisins.

Preparation Time: 10 min Servings: 12



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