Recipes
FEATURED RECIPES CREAMY SCRAMBLED EGGS 'N TOMATOES ROASTED VEGGIE AND HUMMUS WHOLE GRAIN WRAP CREAMY FETA PASTA WITH SHRIMP CINNAMON- SCENTED GRILLED PINEAPPLE WITH HONEY AND YOGURT BLUEBERRY YOGURT MUFFINS
CREAMY SCRAMBLED EGGS 'N TOMATOES CHICKEN FAJITAS BROWN RICE BIBIMBAP CHOCOLATE BANANA POPS BERRY BEANIE SMOOTHIE CALIFORNIA KALE SALAD BOWL BROILED MAPLE SALMON FILLETS BLUEBERRY YOGURT MUFFINS APPLE SPICE MUFFINS ANTIPASTO ISRAELI COUSCOUS SALAD CINNAMON- SCENTED GRILLED PINEAPPLE WITH HONEY AND YOGURT CORN AND BLACK BEAN SALSA BAKED EGGS & SPINACH CREAMY FETA PASTA WITH SHRIMP CHOCOLATE CHERRY CHIA PUDDING LEMON CHIVE YOGURT DIP ROASTED VEGGIE AND HUMMUS WHOLE GRAIN WRAP BAKED GREEK CHICKEN ON RIBBON SALAD CHOCOLATE QUINOA BROWNIES GREEN HUMMUS
 

FEATURED RECIPE
CREAMY SCRAMBLED EGGS ’N TOMATOES

Serves: 4
Ready In: 20 Minutes

Nutritional Information
Per serving
230 calories
fat 15 g
omega-3 fatty acids 0.9 g
sodium 490 mg
carbohydrate 7 g
fibre 1 g
protein 16 g
Source of Omega

Ingredients
1 tbsp (15 mL) PC® New World EVOO Extra-Virgin Olive Oil
3 cups (750 mL) cherry tomatoes
1/2 tsp (2 mL) salt
8 PC® Blue Menu Oméga-3 Eggs - Large
1/4 tsp (1 mL) freshly ground black pepper
3/4 cup (175 mL) crumbled PC® Blue Menu Goat's Milk Cheese
1 tbsp (15 mL) finely chopped fresh chives

Directions
1. In large frying pan, heat half of oil over medium heat; cook tomatoes with half of salt for 5 minutes, shaking pan occasionally, or until tomatoes are softened. Set aside.
2. In bowl, whisk together eggs, pepper and remaining salt. In saucepan, heat remaining oil over medium heat; cook egg mixture for 4 minutes, stirring constantly, or until soft and creamy. Stir in ½ cup (125 mL) of the goat cheese.
3. Divide tomatoes and eggs among four plates. Sprinkle eggs with chives and remaining goat cheese.
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Berry Smoothie

BERRY BEANIE SMOOTHIE

Serves: 5

Nutritional Information
Calories 200 cal
Fat 2 g
Saturates 1 g
Sodium 20 mg
Carbohydrate 41 g
Fibre 5 g
Protein 6 g
Low in Fat
Low in Saturated Fat
Source of Vitamin A
Source of Calcium
High in fiber

Ingredients
2 ripe bananas
3 cups (750 mL) PC ® Organics Power Fruit Blend
1 cup (250 mL) drained and rinsed PC ® Blue Menu ® White Kidney Beans
1 cup (250 mL) PC ® Plain 3% M.F. Yogurt
3 tbsp (45 mL) fresh lemon juice
4 packets (each 2 g) PC ® Stevia Natural
Source Calorie-Free Sweetener

Directions
1. In blender, combine 1 cup (250 mL) water, the bananas, frozen fruit, beans, yogurt, lemon juice and stevia; blend on low speed for 10 seconds. Scrape down sides if needed. Increase speed to high, blend until smooth, about 1 minute. Add additional water if necessary until desired consistency. Serve immediately or refrigerate for up to 6 hours.
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Apple Creative

APPLE SPICE MUFFINS

Serves: 12
Ready In: 35 Minutes

Nutritional Information
Calories 270 Cal
Fat 10 g
Sodium 230 mg
Carbohydrate 38 g
Fibre 2 g
Protein 7 g

Ingredients
1 ½ cups (375 mL) all-purpose flour
3/4 cup (175 mL) PC® Organics Quick Oats
1 ½ tsp (7 mL) baking powder
1 tsp (5 mL) cinnamon
½ tsp (2 mL) baking soda
½ tsp (2 mL) ground allspice
½ tsp (2 mL) salt
1 large egg, beaten
1 cup (250 mL) PC ® Organics Sweetened Applesauce
3/4 cup (175 mL) packed brown sugar
½ cup (125 mL) buttermilk
¼ cup (50 mL) vegetable oil
1 tsp (5 mL) vanilla
½ cup (125 mL) raw pumpkin seeds
2 tbsp (25 mL) PC ® Organics Whole Flaxseed

Directions
1. Preheat oven to 375°F (190°C). Spray 12-cup muffin pan with cooking spray or line with paper liners.
2. Whisk together flour, oats, baking powder, cinnamon, baking soda, allspice and salt in bowl. Whisk together egg, applesauce, sugar, buttermilk, oil and vanilla in another large bowl; add to oat mixture and stir just until combined. Stir in pumpkin seeds and flaxseed. Spoon evenly into prepared muffin cups.
3. Bake in center of oven for 18 to 20 minutes or until firm to the touch and cake tester inserted in center comes out clean.
4. Cool in pan on rack for 5 minutes. Remove muffins from pan and cool completely.
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Baked Eggs Creative

BAKED EGGS & SPINACH

Serves: 4
Ready In: 45 Minutes

Nutritional Information
Per serving
210 calories
Fat 14 g
Omega-3 polyunsaturated fats 0.5 g
Sodium 390 mg
Carbohydrate 8 g
Fibre 3 g
Sugars 4 g
Protein 12 g
Excellent Source of Vitamin A
Source of vitamin E
Excellent source of folate

Ingredients
1 pkg (300 g) frozen spinach, thawed and drained
1 tbsp (15 mL) PC® Blue Menu® Celeb 100%
Canola and Mid-Oleic Sunflower Oil Blend
1 small onion, chopped
1/2 cup (125 mL) light cream cheese, cubed
1/4 tsp (1 mL) ground nutmeg
4 PC Blue® Menu® Oméga-3 Large Eggs
1/8 tsp (0.5 mL) sea salt
1/8 tsp (0.5 mL) freshly ground black pepper

Instructions
1. Preheat oven to 375°F (190°C). Mist four 3/4 cup (175 mL) ramekins with cooking spray; set aside. Squeeze spinach dry in clean tea towel; set aside.
2. Heat oil in large skillet over medium heat. Add onion; cook, stirring frequently, until softened, 4 to 5 minutes.
3. Pulse spinach, onion, cream cheese, nutmeg and 2 tbsp water in food processor until combined. Divide among prepared ramekins. Using back of spoon, make well in centre of each ramekin; break 1 egg into each well. Place ramekins on rimmed baking sheet.
4. Bake until egg whites are set but yolks are still runny, about 20 minutes. Remove from oven; cover with foil and let stand 5 minutes. Sprinkle with salt and pepper.
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FEATURED RECIPE
ROASTED VEGGIE AND HUMMUS WHOLE GRAIN WRAP

Serves: 2
Ready In: 35 Minutes

Nutritional Information
Per serving
510 calories
fat 25 g
sodium 770 mg
carbohydrate 55 g
Fibre 10 g
protein 15 g
High in Fibre

Ingredients
1 large sweet red pepper, cut in large dice
1 medium zucchini, trimmed and sliced in ¼-inch (5 mm) rounds
1 cup (250 mL) large diced red onion
1 tbsp (15 mL) olive oil
1/8 tsp (0.5 mL) each sea salt and cracked black pepper
2 PC Blue Menu 100% Whole Grain Whole Wheat Tortillas
1/3 cup (75 mL) PC® Hummus Chickpea Dip & Spread
1/2 cup (125 mL) diced tomatoes
1 tbsp (15 mL) toasted pine nuts
1/4 cup (50 mL) drained and crumbled PC® Feta Cheese in Brine (Light)
1/2 cup (125 mL) lightly packed PC® Organics Baby Arugula

Directions
1. Preheat oven to 450°F (230°C). Line rimmed baking sheet with parchment paper.
2. In bowl, toss together pepper, zucchini, onion, olive oil, salt and pepper. Spread on prepared baking sheet. Roast in centre of oven for 20 minutes or until tender and golden. Set aside to cool for 15 minutes.
3. Place tortillas flat on work surface. Divide hummus and spread down centre of each tortilla. Arrange roasted vegetables in straight line on top of the hummus. Top with tomatoes, pine nuts, feta and arugula. Roll up tightly and slice in half on diagonal.
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CHICKEN FAJITAS

Serves: 6
Ready In: 30 Minutes

Nutritional Information
Calories 330 cal
Fat (1.5 g of which is saturated) 9 g
Sodium 450 mg
Carbohydrate 42 g
Fibre 6 g
Sugars 4 g
Protein 21 g
Low in saturated fat
Very high Fibre

Ingredients
450 g PC Blue Menu Air Chilled Boneless, Skinless Chicken Breasts, cut into 4- x 1-inch
(10 x 2.5 cm) strips
3 cloves garlic, minced
4 tsp (20 mL) ground cumin
2 tsp (10 mL) each chili powder and ground coriander
5 tsp (25 mL) PC® 100% Pure First-Pressed Canola Oil
1 small red onion, thinly sliced
1 sweet yellow pepper, thinly sliced
1 sweet red pepper, thinly sliced
1 cup (250 mL) rinsed and drained PC® Blue Menu® Black Beans
1 cup (250 mL) PC Medium Salsa
1/4 cup (50 mL) chopped green onions
2 tbsp (25 mL) chopped fresh cilantro
8 PC Blue Menu 100% Whole Grain Whole Wheat Tortillas, warmed

Chef’s Tips
Add cooked chickpeas to boost the protein.

Directions
1. Combine chicken, half of the garlic, 2 tsp cumin and 1 tsp each chili powder and coriander in large bowl; toss to coat. Let stand at room temperature 10 minutes.
2. Heat 2 tsp oil in large nonstick skillet over medium-high heat. Add chicken mixture; cook, stirring often, until chicken is no longer pink inside, about 5 minutes. Transfer to plate. Wipe out skillet.
3. Heat remaining 1 tbsp oil in same skillet over medium-high heat. Add red onion, yellow pepper, red pepper and remaining 2 tsp cumin and 1 tsp each chili powder and coriander; stir-fry until fragrant, 1 to 2 minutes. Add remaining garlic; stir-fry 1 minute. Add 1/4 cup water; stir-fry until peppers are tender-crisp, 2 to 3 minutes. Stir in beans; cook until heated through.
4. Return chicken mixture to skillet. Stir in salsa; bring to a simmer. Cook, stirring occasionally, until sauce is slightly thickened, about 5 minutes. Stir in green onions and cilantro. Divide chicken mixture among tortillas; fold to secure.
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CALIFORNIA KALE SALAD BOWL

Serves: 6
Ready In: 40 Minutes

Nutritional Information
Calories 230 Cal
Sodium 240 mg
Carbohydrate 29 g
Fibre 4 g
Protein 5 g
fat 11 g (of which 1.5 g is saturated)
Low in saturated fat
Source of Fibre

Ingredients
1 large shallot or half small onion, finely diced
3 tbsp (45 mL) PC® Red Wine Vinegar
1/2 tsp (2 mL) salt
1 tsp (5 mL) Dijon mustard
2-1/2 tbsp (32 mL) PC® New World EVOO Extra Virgin Olive Oil
1 cup (250 mL) PC® Blue Menu® Italian Farro Precooked Spelt
2 tsp (10 mL) PC® New World EVOO Extra Virgin Olive Oil
1 leek, white and pale green parts only, finely chopped
2 cloves garlic, minced
1/4 tsp (1 mL) freshly ground black pepper
1 pkg (142 g) PC® Organics Baby Kale
1 cup (250 mL) shredded carrots
1/4 cup (50 mL) unsalted roasted sunflower seeds

Chef's Tips

Add cooked chickpeas to boost the protein.

Directions
1. Combine shallot, vinegar and 1/4 tsp (1 mL) of the salt in large bowl; let stand 10 minutes. Stir in Dijon and 2-½ tbsp (32 mL) oil; set aside.
2. Bring 8 cups (2 L) water to a boil in large saucepan. Stir in Farro; return to a boil. Reduce heat to medium-high; cook uncovered for 10 minutes. Drain; let cool for 2 minutes, stirring once or twice. Stir into shallot mixture until cooled.
3. Heat 2 tsp (10 mL) oil in same saucepan over medium heat. Cook leek, stirring often, for about 5 minutes or until softened. Stir in garlic, pepper and remaining 1/4 tsp (1 mL) salt; cook, stirring, for 30 seconds. Stir into Farro mixture until cooled.
4. Toss in kale, carrots and sunflower seeds until combined.

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ANTIPASTO ISRAELI COUSCOUS SALAD

Serves: 8
Ready In: 35 Minutes

Nutritional Information
Per serving
340 calories
Fat 19 g
Sodium 530 mg
Carbohydrate 37 g
Fibre 3 g
Protein 6 g

Ingredients
1/3 cup (75 mL) extra virgin olive oil
1 pkg (340 g) PC® Black Label Israeli Couscous
2-1/2 cups (625 mL) PC® Organics Reduced
Sodium Chicken Broth
1 pkg (283 g) PC® Organics Grape Tomatoes
1 cup (250 mL) pitted Kalamata olives, halved 3 cloves garlic, thinly sliced
1 jar (170 mL) marinated quartered artichoke hearts, drained
¼ cup (50 mL) white wine vinegar
¼ tsp (1 mL) each salt and freshly ground black pepper
2-1/2 cups (625 mL) chopped watercress
4 green onions, chopped

Instructions
1. In saucepan, heat 1 tbsp (15 mL) of the oil over medium heat. Add couscous and cook, stirring, for 3 to 4 minutes or until lightly browned. Add broth; bring to a boil. Reduce heat to low, cover and simmer, stirring occasionally, for 8 minutes or until tender but firm and liquid has been absorbed. Remove lid, stir and transfer to large bowl.
2. In large frying pan, heat remaining oil over medium-low heat. Cook tomatoes for 3 minutes or until slightly soft. Stir in olives and garlic; cook, stirring, until tomato skins burst. Increase heat to medium. Stir in artichokes and vinegar; cook for 30 seconds. Stir into couscous. Stir in salt and pepper. Stir in watercress and green onions.
3. Serve immediately or chill. Serve as a side salad or serve as a main course on a hot summer day.
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FEATURED RECIPE
CREAMY FETA PASTA WITH SHRIMP

Serves: 6
Ready In: 50 Minutes

Nutritional Information
Per serving
420 calories
fat 11 g
sodium 650 mg
carbohydrate 53 g
Fibre 9 g
protein 27 g
FIBRE PILLAR
Excellent Source of Iron
Very High in Fibre

Ingredients
1 pkg (454 g) PC® Black Tiger Zipperback Shrimp - Raw, thawed and shelled
2 tbsp (25 mL) paprika
3/4 tsp (4 mL) salt
1/4 tsp (1 mL) freshly ground black pepper
2 tbsp (25 mL) olive oil
1 white onion, chopped
3 cloves garlic, minced
1 pkg (375 g) PC® Blue Menu 100% Whole Grain Whole Wheat Pasta - Macaroni
1 pkg (900 mL) PC® Blue Menu Chicken Broth
1 pkg (300 g) frozen chopped spinach, thawed and squeezed dry
Grated rind of 1 lemon
2 tbsp (25 mL) fresh lemon juice
5 oz (150 g) vacuum-packed PC® Feta Cheese Block

Directions
1. In bowl, toss shrimp, paprika, half of salt and half of pepper. In large nonstick frying pan, heat half of oil over medium-high heat. Add shrimp in single layer; cook until brown and cooked through, about 2 to 3 minutes per side. Transfer to a plate; cover to hold warm.
2. In large frying pan, heat remaining oil over medium-low heat; cook onion and garlic for 4 to 6 minutes, stirring occasionally, or until softened. Add pasta; stir to coat well with oil. Add chicken broth; bring to a boil. Reduce heat to medium, cover and cook for 8 to 12 minutes or until pasta is tender but firm.
3. Stir in spinach, lemon rind and juice, remaining salt and pepper, and 1 cup (250 mL) water. Stir in feta; cook, stirring, over medium heat until feta has melted, and sauce is thickened, about 3 to 4 minutes.
4. Divide pasta among six plates; arrange shrimp on top.
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Greek Chicken Creative

BAKED GREEK CHICKEN ON RIBBON SALAD

Serves: 4
Ready In: 45 Minutes

Nutritional Information
Per serving
380 calories
Fat 4 g (of which 1 g is saturated)
Sodium 160 mg
Carbohydrate 22 g
Fibre 5 g
Protein 64 g
Low in Saturated Fat
Excellent Source of Potassium
Source of Calcium
Source of Fibre
Source of Iron

Ingredients
1 tub (500 mL) PC® 0% Greek Yogurt - Plain
2 tsp (10 mL) finely minced garlic
1 tsp (5 mL) finely grated lemon rind
1 tbsp (15 mL) fresh lemon juice
1 tsp (5 mL) dried oregano
4 PC® Blue Menu® Air Chilled Boneless, Skinless Chicken Breasts, about 900 g
1 cup (250 mL) drained and rinsed PC® Blue Menu® Chickpeas
1 cup (250 mL) multi-colored cherry tomatoes, halved
1/2 cup (125 mL) thinly sliced celery
1/4 cup (50 mL) thinly sliced red onion
4 mini cucumbers, thinly sliced lengthwise
2 tbsp (25 mL) fresh mint leaves
2 tbsp (25 mL) fresh Italian parsley leaves

Instructions
1. In bowl, stir together yogurt, garlic and lemon rind. Transfer ¾ cup (175 mL) to small bowl; whisk in lemon juice, cover and set aside in refrigerator.
2. Add oregano to remaining yogurt mixture, stirring to combine. Transfer to resealable plastic bag; add chicken. Seal bag; massage to completely coat chicken with marinade. Set aside in refrigerator for 4 hours or overnight.
3. Preheat oven to 375 °F (190 °C). Line rimmed baking sheet with parchment paper.
4. Transfer chicken in marinade to prepared baking sheet; discard remaining marinade. Bake in center of oven for 15 minutes; increase oven to broil. Cook chicken 5 to 10 minutes longer or until lightly coloured and cooked through. Transfer to dinner plates.
5. Meanwhile, in large bowl, gently toss together chickpeas, tomatoes, celery, onion and cucumbers. Divide salad onto plates alongside chicken; garnish with mint and parsley leaves.
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Bibimbap Creative

BROWN RICE BIBIMBAP

Serves: 2
Ready In: 30 Minutes

Nutritional Information
Calories 430 cal
Fat 17 g
Sodium 650 mg
Carbohydrate 59 g
Fibre 8 g
Protein 15 g
Omega 3 polyunsaturated fat 0.6 g
Source of Omega
High in Fibre
Excellent Source of Vitamin A
Source of Iron
Source of Potassium

Ingredients
1 pkg (250 g) PC® Blue Menu® Whole Grain Brown Rice
2 tbsp (25 mL) reduced sodium soy sauce
2 tsp (10 mL) rice wine vinegar
1 tsp (5 mL) sesame oil
1 tsp (5 mL) sriracha sauce or other Asian hot sauce
1 tsp (5 mL) granulated sugar
1 tbsp (15 mL) canola oil
2 cups (500 mL) sliced shiitake mushroom caps
1 tbsp (15 mL) minced garlic
1/4 tsp (1 mL) hot pepper flakes
1 cup (250 mL) julienned carrots
3/4 cup (175 mL) English cucumber, thinly sliced in half-moons
4 cups (1 L) loosely packed baby spinach
2 PC® Blue Menu® Oméga-3 White Eggs - Large
1/4 cup (50 mL) green onions, thinly sliced on diagonal

Instructions
1. Squeeze rice pouch gently all over to break the rice apart. Tear top corners of pouch about 1/2 inch (1 cm). Place pouch, upright, in the microwave and heat on HIGH for 1 minute and 30 seconds. Let stand in microwave 1 – 2 minutes. Caution: Pouch will be hot. Carefully remove from microwave holding sides. Pour into a bowl and stir.
2. Whisk together soy sauce, vinegar, sesame oil, sriracha, sugar and 1 tbsp (15 mL) water in small bowl. Set aside.
3. Heat 2 tsp (10 mL) of the canola oil in large nonstick frying pan over medium-high heat. Cook mushrooms for 2 minutes. Add garlic and hot pepper flakes; cook for 1 minute. Add rice and one-third of soy sauce mixture; cook for another 2 minutes or until heated through. Transfer to bowl; cover with foil to keep warm. Using paper towels, wipe pan clean.
4. Place carrots and cucumbers each in separate small bowls. Divide remaining soy sauce mixture between bowls; toss to combine. Set aside.
5. Return frying pan to stove top. Heat remaining 1 tsp (5 mL) canola oil over medium-high heat. Cook spinach, tossing often, for 30 seconds; transfer to bowl and keep warm.
6. Return frying pan again to stove top over medium-high heat. Crack eggs into pan; cook for 3 minutes, turning once halfway. Remove from heat.
7. To serve, divide rice mixture between two dinner bowls. Divide spinach, carrots and cucumber between the bowls, arranging around outer edges of rice. Place a fried egg in the centre of each dish. Sprinkle with green onions; drizzle with any remaining dressing from bowls containing carrots or cucumbers.
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Maple Creative

BROILED MAPLE SALMON FILLETS

Serves: 4
Ready In: 25 Minutes

Nutritional Information
Per serving
Calories 290 Cal
Fat 14 g
Omega-3 Polyunsaturates 2.5 g
Sodium 120 mg
Carbohydrate 16 g
Fibre 0 g
Protein 25 g
Low in Sodium

Ingredients
1 tbsp (15 mL) grated ginger root
1 clove garlic, minced
1/4 cup (50 mL) PC® 100% Pure Maple Syrup
1 tbsp (15 mL) PC ® Memories of® Thailand Fiery Chili Pepp
4 fresh boneless skinless salmon fillet portions (about 1 lb/500 g)

Instructions
1. Spray nonstick frying pan with PC® Canola Oil Cooking Spray and heat over medium heat. Cook ginger and garlic for 3 to 5 minutes, stirring. Remove pan from heat. Stir in maple syrup and Memories sauce.
2. Preheat broiler. Line baking sheet with foil and spray with cooking spray.
3. Place fillets on prepared baking sheet. Divide sauce among fillets, brushing over tops and sides. Broil salmon 4 inches (10 cm) under broiler for 10 minutes per inch (2.5 cm) thickness or until fish flakes easily when prodded with a fork. Serve immediately.
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FEATURED RECIPE
CINNAMON-SCENTED GRILLED PINEAPPLE WITH HONEY AND YOGURT

Serves: 6
Ready In: 25 Minutes

Nutritional Information
Fat 0.5 g (0.3 g of which is saturated)

Ingredients
1 ripe pineapple, peeled and cored
1/4 cup (50 mL) PC® Manuka Honey
1/2 tsp (2 mL) cinnamon
1/2 cup (125 mL) PC® Plain Lactose-Free 2% M.F. Yogurt
1 tbsp (15 mL) PC® Manuka Honey
3 tbsp (45 mL) chopped fresh mint

Directions
1. Preheat barbecue to medium heat.
2. Slice pineapple crosswise into six to eight ¾-inch (2 cm) thick slices. In small bowl, stir together 1/4 cup (50 mL) honey and the cinnamon; brush generously on both sides of pineapple slices. Place slices on hot grill. Close lid and cook 5 to 6 minutes per side or until pineapple is golden, tender and nicely grill-marked. Transfer to a serving platter.
3. Combine yogurt and 1 tbsp (15 mL) honey in small bowl. Drizzle over pineapple. Sprinkle with mint and serve immediately.
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CHOCOLATE CHERRY CHIA PUDDING

Serves: 4
Ready In: Over 60 Minutes


Nutritional Information
Calories 120 cal
Sodium 0 mg
Carbohydrate 20 g
Fibre 6 g
Protein 3 g
Fat 4 g (of which 0.5 g is saturated)
Good source of calcium
High in fibre
Low in saturated fat


Ingredients
1 cup (250 mL) PC® Pitted Dark Sweet Cherries, thawed and drained
1/4 cup (50 mL) PC® Organics Black Chia Seed
1 tbsp (15 mL) unsweetened cocoa powder
1 cup (250 mL) unsweetened almond milk
1/4 tsp (1 mL) PC® Black Label Madagascar Bourbon Pure Vanilla Extract
5 tsp (25 mL) honey


Directions

  1. Slice cherries in half; place in small bowl and refrigerate until needed.
  2. Stir chia and cocoa together in bowl; pour in almond milk, vanilla and honey. Stir well; cover and refrigerate 1 to 2 hours or until chia has absorbed all of the liquid.
    Divide pudding among four small serving bowls; top with cherries. Serve immediately.
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Quinoa Brownies Creative

CHOCOLATE QUINOA BROWNIES

Serves: 9
Ready In: 40 Minutes

Nutritional Information
Makes 9 servings Per serving
180 calories
fat 6 g (1 g of it saturated)
sodium 65 mg
carbohydrate 29 g
Fibre 2 g
protein 4 g
Low in saturated fat

Ingredients
½ cup (125 mL) PC® Organics Quinoa
¾ cup (175 mL) granulated sugar
½ cup (125 mL) cocoa powder
1 tsp (5 mL) baking powder
¼ cup (50 mL) 2% milk
2 tbsp (25 mL) canola oil
2 PC® Blue Menu® Omega-3 White Eggs - Large
1 tsp (5 mL) vanilla

Instructions
1. In small saucepan, bring 1-1/2 cups (375 mL) water to a boil. Stir in quinoa. Reduce heat to low and simmer, covered, for 20 minutes. Remove from heat and let stand for 5 minutes. Fluff with fork. Transfer to bowl; cool to room temperature.
2. Preheat oven to 350°F (180°C). Spray 8-inch square (2 L) metal cake pan with cooking spray.
3. Place quinoa, sugar, cocoa, baking powder, milk, oil, eggs and vanilla in food processor. Process until smooth, about 1 minute. Pour into prepared pan.
4. Bake in center of oven for 30 to 34 minutes or until tester inserted in center comes out clean.
5. Cool in pan on rack. Cut into 9 squares. Serve dusted with icing sugar, if desired.
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CHOCOLATE BANANA POPS

CHOCOLATE BANANA POPS

Serves: 6
Ready In: 20 Minutes

Nutritional Information
Per banana serving
Calories 232 Cal
Fat 11 g
Sodium 1.9 mg
Carbohydrate 29 g
Fibre 4.1 g
Protein 4.2 g

Ingredients
1 tbsp (15 mL) unsalted butter
3/4 cup (175 mL) PC® The Decadent Semi-Sweet Chocolate Chip 1/4 cup (50 mL) PC® Organics Peanut Butter - Smooth
3/4 cup (175 mL) no name® Peanuts Pieces
3 bananas
6 Wooden popsicle sticks

Instructions
1. Place peanuts on plate.
2. Peel bananas and cut in half crosswise. Insert a popsicle stick into each banana piece.
3. Place chocolate chips, peanut butter and butter in microwave-safe bowl; cook in microwave on HIGH for 90 seconds. Stir until smooth. Using pastry brush, paint bananas with mixture. Roll coated bananas in peanuts. Chill for 1 hour or until chocolate hardens
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FEATURED RECIPE
BLUEBERRY YOGURT MUFFINS

Serves: 12
Ready In: 50 Minutes

Nutritional Information
Per serving
170 calories
fat 2 g (0.4 g of it saturated)
sodium 180 mg
carbohydrate 34 g
Fibre 3 g
protein 6 g
Low in Fat
Low in Saturated Fat
Source of Fibre

Ingredients
1-1/2 cups (375 mL) PC® Organics Whole Wheat Flour
¾ cup (175 mL) packed brown sugar
½ cup (125 mL) PC® Organics Quick Oats
1-1/2 tsp (7 mL) baking soda
1-1/3 cups (325 mL) PC® Plain 0% M.F. Greek Yogurt
¼ cup (50 mL) skim milk
1 tbsp (15 mL) extra virgin olive oil
1 egg
1 tsp (5 mL) finely grated lemon rind
1-1/2 cups (375 mL) PC® Canadian Wild Blueberries

Directions
1. Preheat oven to 350°F (180°C). Spray 12-cup muffin tin with cooking spray.
2. In large bowl, stir together whole wheat flour, brown sugar, oats and baking soda. In another bowl, whisk together yogurt, milk, oil, egg and lemon rind; with wooden spoon, stir into dry ingredients just until moistened. Stir in frozen blueberries. Scoop into prepared muffin tin, filling cups about 2/3 full.
3. Bake in centre of oven for 30 minutes or until springy when touched on top.
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Yogurt Dip Creative

LEMON CHIVE YOGURT DIP

Serves: 12
Ready In: 10 Minutes

Nutritional Information
Calories 15 cal
Fat 0 g
Sodium 10 mg
Carbohydrate 2 g
Fibre 0 g
Protein 2 g
Fat Free
Low in Sodium

Ingredients
1 cup (250 mL) PC® 0% M.F. Plain Greek Yogurt
1 tbsp (15 mL) finely chopped fresh chives
1 tbsp (15 mL) finely grated lemon rind (approximately the rind of 1 lemon)
1 tbsp (15 mL) fresh lemon juice
1 clove garlic, finely grated
1/8 tsp (0.5 mL) freshly ground black pepper

Instructions
1. In a bowl whisk together yogurt, chives, lemon rind and juice, garlic and pepper until smooth. Serve with freshly cut vegetables.
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