• Some Tips for
    Increasing Your
    Fibre Intake:

    Eat whole fruit instead of
    drinking fruit juice when
    possible. Or mix Benefibre®
    into the juice.

SLOW COOKER STEEL CUT OATS

Wake up to a bowl of warm, creamy oats by letting the slow cooker cook the oats overnight. This makes a large batch. Cool and refrigerate leftovers. Add some milk to a single serving and reheat in the microwave for a quick healthy breakfast.

Makes 10-12 Servings (Makes about 10 cups/2.5 L)

Prep time: 5 minutes

Total time: 7 to 8 hours

Ingredients

Non-hydrogenated margarine or nonstick cooking spray

2 cups (500 mL) steel cut oats

6 cups (1.5 L) water

4 cups (1 L) low fat milk

1/2 cup (125 mL) Benefibre® powder

1/4 cup (60 mL) brown sugar

1 teaspoon (5 mL) vanilla

1/2 teaspoon (1 mL) salt


Optional Toppings:

Dried fruit (cranberries, raisins, diced apricots, dates, figs or mango)

Cinnamon or nutmeg

Maple syrup, honey or brown sugar


Instructions

1. Coat the inside of slow cooker insert with a thin layer of margarine or spray with cooking spray.

2. Add oats, water, milk, Benefibre®, brown sugar, vanilla and salt to slow cooker. Stir well, cover and cook on LOW for 7 to 8 hours or until oats are creamy and thickened.

3. Divide into serving bowls and top with preferred toppings.

BANANA PECAN MUFFINS

When baking, the ripest (very brown and soft) bananas are the best choice for a moist muffin and rich banana flavour. These have a crunchy-sweet nut topping.

Makes 12 Muffins

Prep time: 10 minutes

Total time: 30 minutes

Ingredients

1 cup (250 mL) whole wheat flour

1/2 cup (125 mL) all purpose flour

1/2 cup (125 mL) Benefibre® Powder

2 teaspoons (10 mL) baking powder

1/2 teaspoon(2 mL) baking soda

1/2 teaspoon (2 mL) ground nutmeg

1/4 teaspoon (1 mL) salt

1 cup (250 mL) mashed ripe bananas (2 to 3)

1 egg, lightly beaten

1/2 cup (125 mL) brown sugar

1/4 cup (60 mL) vegetable oil

1/4 cup (60 mL) low fat milk

1 teaspoon (5 mL) vanilla


Topping

˝ cup (125 mL) chopped pecans

2 tablespoons (25 mL) brown sugar

1/4 tsp ground (1 mL) nutmeg


Instructions

1. Preheat oven to 375°F (180°C). Spray a muffin pan with nonstick cooking spray or line with paper or silicone liners.

2. In a large bowl, combine whole wheat and all purpose flours, Benefibre®, baking powder, baking soda, 1/2 teaspoon (2 mL) nutmeg and salt.

3. In medium bowl, place mashed bananas. Stir in egg, 1/2 cup (125 mL) brown sugar, oil, milk and vanilla. Stir banana mixture into dry mixture just until flour is moistened, do not overmix.

4. Divide batter among 12 muffin cups.

5. In small bowl, combine pecans, 2 tbsp (25 mL) brown sugar and 1/4 teaspoon (1 mL) nutmeg. Sprinkle evenly over batter. Bake 15 to 18 minutes or until a toothpick inserted in centre comes out clean. Let the muffins cool in the pan on a wire rack for 5 minutes. Remove the muffins and let cool on wire rack.

BLUEBERRY BUTTERMILK PANCAKES

Buckwheat flour adds an earthy flavour to these pancakes. You can substitute all purpose or whole wheat flour if you prefer.

Makes 4 Servings, about 16 pancakes

Prep time: 5 minutes

Total time: 15 minutes

Ingredients

1 cup (250 mL) whole wheat flour

1/2 cup (125 mL) buckwheat or all purpose flour

3 tablespoons (45 mL) granulated sugar

8 teaspoons (40 mL) Benefibre® Powder

1-1/2 teaspoons (7 mL) baking powder

1 teaspoon (5 mL) baking soda

1/2 teaspoon (2 mL) salt

2 eggs

2 tablespoons (25 mL) melted non-hydrogenated margarine

1-1/2 cups (375 mL) buttermilk (approx)

1/2 teaspoon (2 mL) vanilla

2 cups (500 mL) fresh blueberries, divided

Vegetable oil or nonstick cooking spray

Maple syrup


Instructions

1. In large bowl, whisk together whole wheat and buckwheat flours, sugar, Benefibre®, baking powder, baking soda and salt. In medium bowl, beat eggs with a fork. Stir in margarine, buttermilk and vanilla. Pour liquid into dry ingredients and stir just enough to combine. Do not over mix. Add more buttermilk, if necessary, for desired consistency.

2. Heat a large nonstick skillet over medium heat. Oil the hot skillet lightly with oil or lightly spray with cooking spray.

3. For each pancake, pour 1/4 cup (60 mL) batter onto hot skillet. After pouring batter into skillet, sprinkle each pancake with a few blueberries (this distributes the fruit more evenly than stirring it into the batter). Cook pancakes until bubbles appear on the surface, about 2 minutes. Flip and cook the other side until underside is golden brown, another 1 to 2 minutes. Remove and keep warm while cooking remaining batter.

4. Serve pancakes with more blueberries and maple syrup.

MIXED BERRY YOGURT SMOOTHIE

'Shake up' your smoothie with any variety of frozen fruit mixtures that are available in the grocery freezer section.

Makes 1 Serving

Prep time: 3 minutes

Total time: 3 minutes

Ingredients

1 cup (250 mL) frozen mixed berry blend (such as raspberries, blueberries and blackberries)

1 cup (250 mL) nonfat plain yogurt

˝ cup (125 mL) low fat milk, almond, rice or soy beverage

2 teaspoons (10 mL) Benefibre®> Powder

˝ teaspoon (2 mL) honey


Instructions

1. Place ingredients in a blender and blend until smooth, about 1 minute.

CHICKEN AND CORN CHILI

If you like a little heat in your chili, add 1/4 teaspoon (or more to taste) of cayenne pepper with the chili powder or add hot sauce to your bowl of chili. For a variation, add a 540 mL can of drained and rinsed black beans to chili instead of corn.

Makes 4 Servings

Prep time: 15 minutes

Total time: About 1-1/4 hours

Ingredients

2 teaspoons (10 mL) vegetable oil

1 lb (500 g) lean ground chicken or turkey

1 onion, chopped

1 sweet red pepper, chopped

1 clove garlic, chopped

2 tablespoons (25 mL) chili powder

1 teaspoon (5 mL) ground cumin

1/2 teaspoon (2 mL) salt

1/4 teaspoon (1 mL) pepper

8 teaspoons (40 mL) Benefibre® Powder

28 oz (796 mL) can diced tomatoes

12 oz (341 mL) can whole kernel corn, drained


Instructions

1. Heat oil in a large pot over medium heat. When hot, add ground chicken and cook, breaking up with a wooden spoon until no longer pink, about 5 minutes.

2. Add onion, red pepper and garlic, cook until vegetables are lightly softened, stirring often, about 5 minutes.

3. Stir in chili powder, cumin, salt and pepper into mixture, coating all with seasonings.

4. Add Benefibre®, tomatoes and corn. Bring to a boil. Reduce heat, cover and simmer 15 minutes. Remove cover and continue to simmer, stirring occasionally for 30 minutes or until desired consistency.

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