Homemade baked goods are a welcome addition to any lunch box. Not only do homemade cookies, loaves, bars and muffins taste better, they are generally healthier than the average store-bought alternatives. Making your own baked goods enables you to eliminate the unwanted chemical additives found in many commercial varieties and gives you more control over the amount of fat and sugar your children are eating.
A creative chef can always find ways to improve the nutritional content of recipes. The next time you bake your favourite cookies, try cutting the sugar by ¼ cup. Your kids are likely to be none the wiser. Substituting canola oil for butter in muffins ensures your family will reap the benefits of heart-healthy unsaturated fatty acids. Experiment by substituting ¼ cup of whole wheat flour for white flour when baking. If the difference goes unnoticed, slowly continue to decrease the amount of white flour while increasing the amount of whole wheat flour. Adding seeds, nuts (if your school permits) and dried fruit to baked goods will further improve their nutritional content.
Lisa’s Oatmeal Chocolate Chip Cookies
Packed full of oats and made with whole wheat flour, these cookies are much healthier than your standard chocolate chip cookie. For a yummy twist, add ½ cup of dried cranberries or raisins and ¼ cup of unsweetened coconut to the batter.
¾ cup unsalted butter, softened
¾ cup brown sugar
½ cup granulated sugar
1 egg, beaten
2 tbsp water
2 tsp pure vanilla extract
¾ cup whole wheat flour
½ tsp baking soda
½ tsp salt
1 tsp cinnamon (optional)
2½ cups quick oats
1 rounded cup semi-sweet chocolate chips
• Preheat oven to 350°F. Grease baking sheets.
• In large bowl, cream butter, brown sugar and granulated sugar together.
• Add egg, water and vanilla and beat until light and fluffy.
• In separate bowl, whisk together whole wheat flour, baking soda, salt, cinnamon (if using) and oats.
• Gently fold wet ingredients into dry. Add chocolate chips and stir to combine.
• Spoon tablespoons of dough 2 inches apart on prepared baking sheet. Dip fork into water and gently press down to flatten cookies. Bake 12 to 15 minutes, but check after 10 minutes.
• Gently loosen cookies from baking sheet and allow to rest for a few minutes before removing to racks to cool. Cookies can be stored in airtight containers at room temperature or in freezer.
Yield: 4 dozen cookies
Janet’s Ginger Sparklers
These cookies are delicious. For a milder flavour, use the lesser amount of spices.
¾ cup unsalted butter, softened
1 cup brown sugar
¼ cup molasses
1 egg
1 cup all-purpose white flour
1 cup whole wheat flour
2 tsp baking soda
½ tsp salt
1 to 1½ tsp ground ginger
1 to 1½ tsp ground cinnamon
½ to ¾ tsp ground cloves
Granulated sugar for rolling
• Preheat oven to 375°F. Grease baking sheets.
• In large bowl, cream together butter, brown sugar, molasses and egg until light and fluffy.
• In separate bowl, whisk together all-purpose flour, whole wheat flour, baking soda, salt, ginger, cinnamon and cloves. Add to butter mixture and stir just until blended.
• Roll teaspoons of dough into balls and roll in granulated sugar. Place on prepared baking sheet and bake for 8 to 10 minutes. Let cookies cool 2 minutes before transferring to racks to cool completely.
Yield: Approximately 5 dozen
Birdseed Cookies
1 cup whole wheat flour
1 tsp baking powder
1 tsp baking soda
¾ cup rolled oats
¼ cup unsweetened shredded coconut
½ cup raisins
¾ cup unsalted sunflower seeds
¼ cup sesame seeds
½ cup ground flax seeds
1 cup dark chocolate chips
½ cup unsalted butter, softened
½ cup packed brown sugar
2 eggs
1 tsp pure vanilla extract
• Preheat oven to 350°F.
• In large bowl, whisk together flour, baking powder and baking soda.
• Add oats, coconut, raisins, sunflower seeds, sesame seeds, ground flax seeds and chocolate chips and stir to combine.
• In separate bowl, cream together butter and brown sugar. Add eggs and vanilla and beat until light and fluffy.
• Add flour mixture 1 cup at a time and stir until combined.
• Spoon tablespoons of dough 2 inches apart on ungreased baking sheet.
• Dip fork into water and gently press down to flatten cookie. Bake for 10 to 12 minutes. Let cookies cool 2 minutes before transferring to racks to cool completely.
Yield: Approximately 4 dozen
Seeds of Inspiration
Given that seeds are the source of life for new plants, it is not surprising that they are nutrient dense. Like nuts, seeds are a good source of protein, heart healthy polyunsaturated fatty acids, vitamins, minerals and fibre. Sesame seeds are a good non-dairy source of calcium, while flaxseeds contain omega-3 fatty acids. Pumpkin seeds are rich in immune-boosting zinc, whereas sunflower seeds are one of the best sources of vitamin E. Vitamin E acts as a powerful antioxidant protecting cells from the damaging effects of free radicals.
Given that many schools are “nut-free” and that seeds contain many of the same nutrients, it only makes sense to substitute seeds for nuts. They are just the thing to snack on and can be used instead of nuts in both baking and trail mixes. Furthermore, seed butters are an ideal alternative to nut butters, making nutritious and appealing sandwiches. Seed butters are becoming increasingly common and are available in many stores across Canada.
No Bake Chocolate Haystacks
Because they are so easy to make, Chocolate Haystacks are the perfect first foray into desserts. Pretty soon your kids will be making them on their own.
2 cups granulated sugar
½ cup milk
½ cup butter
5 tbsp cocoa
½ tsp salt
1 tsp pure vanilla extract
3 cups quick oats
1 cup unsweetened coconut
• Line 2 baking sheets with parchment paper or waxed paper.
• In saucepan, combine sugar, milk, butter, cocoa, salt and vanilla. Place over medium heat and bring to boil. Remove from heat.
• Add oats and coconut and stir to combine. Let cool for a few minutes.
• Drop by tablespoonfuls onto prepared baking sheets and refrigerate for 1 to 2 hours.
Yield: Approximately 4 dozen cookies
Orange Craze Muffins
These muffins are also delicious with dates instead of cranberries.
1 orange, unpeeled and washed
½ cup orange juice
1 egg or 2 egg whites
¼ cup canola oil
1 cup all-purpose white flour
1 tsp baking powder
1 tsp baking soda
½ tsp salt
½ cup granulated sugar
½ cup whole wheat flour
¾ cup dried cranberries
• Preheat oven to 375°F. Grease 12-cup muffin tin.
• Cut orange (peel and all) into 8 pieces and place in bowl of food processor.
• Add orange juice, egg and oil and process until smooth.
• In separate bowl, sift together flour, baking powder, baking soda and salt. Add sugar and whole wheat flour and whisk to combine.
• Gently fold orange mixture into flour mixture. Fold in cranberries. Do not overmix.
• Spoon batter into prepared muffin cups and bake for 15 to 20 minutes. When done, muffins will be puffed and toothpick inserted into centre will come out clean. Let muffins cool in pan on wire rack for 5 minutes before turning them out on rack to cool completely.
Yield: 12 muffins
Portion Sizes
In North America, portion sizes seem to be expanding with our waistlines, and this increase is thought to be contributing to our childhood obesity epidemic. There is nothing wrong with packing a little dessert to finish off a healthy lunch. But what you don’t want is your child filling up on a gigantic cookie or a big piece of chocolate cake instead of eating her sandwich. Many store-bought cookies are 4 to 5 times the size of the average homemade cookie. Help your child understand what is reasonable by packing sensible portions. As a general rule, a tablespoon of dough makes the perfect-sized cookie and, if buying store-bought baked goods, consider cutting portions into halves or quarters. The next time you make muffins, consider using a mini-muffin pan and cut the baking time by about half. When done, muffins will be puffed and a toothpick inserted into the centre should come out clean.
Mini Banana Chocolate Chip Muffins
Mini muffins are the perfect size for a lunch box treat.
¾ cup all-purpose white flour
1 tsp baking powder
1 tsp baking soda
½ tsp salt
¾ cup whole wheat flour
⅓ cup wheat germ
½ tsp cinnamon
½ tsp ground nutmeg
½ cup chocolate chips
1 large egg, beaten
3 mashed ripe bananas (approximately 1 cup)
½ cup packed brown sugar
½ cup canola oil
1 tsp pure vanilla extract
• Preheat oven to 400°F. Grease 24-cup mini-muffin tin.
• In large bowl, sift together all-purpose flour, baking powder, baking soda and salt. Add whole wheat flour, wheat germ, cinnamon, nutmeg and chocolate chips and stir to combine.
• In another bowl, combine egg, mashed bananas, brown sugar, canola oil and vanilla. Gently fold banana mixture into flour mixture. Do not overmix.
• Spoon batter into prepared muffin tin. Bake for 10 to 15 minutes, checking after 10 minutes. When done, muffins will be puffed and toothpick inserted into centre will come out clean. Let muffins cool in pan on wire rack for 5 minutes before turning them out on rack to cool completely.
Yield: 24 mini muffins
Banana Chunk Bran Muffins
This recipe makes a fairly large quantity. Extra muffins can be stored in the freezer.
2 cups wheat bran
2 cups buttermilk
½ cup canola oil
½ cup brown sugar
⅔ cup molasses
4 large eggs
1 tsp pure vanilla extract
Zest from 1 orange (approximately 2 tsp)
2 cups all-purpose white flour
1 cup whole wheat flour
1½ tsp baking powder
½ tsp baking soda
1 tsp salt
2 cups raisins
2 cups diced bananas (approximately 2 large or 3 medium bananas)
• Preheat oven to 350°F. Grease 2 12-cup muffin tins.
• In small bowl, combine bran and buttermilk and set aside.
• In large bowl, combine oil, brown sugar, molasses, eggs, vanilla and orange zest. Add bran mixture to oil mixture and combine.
• In separate bowl, whisk together all-purpose flour, whole wheat flour, baking powder, baking soda and salt. Gently fold bran mixture into flour mixture. Fold in raisins and bananas. Do not overmix.
• Spoon batter into prepared muffin tins and bake 25 to 30 minutes. (Bake mini muffins for approximately 15 minutes.) When done, muffins will be puffed and toothpick inserted into centre will come out clean. Let muffins cool in pan on wire rack for 5 minutes before turning them out on rack to cool completely.
Yield: 24 muffins
Banana Bread
Made with whole wheat flour and just a touch of canola oil, this recipe is a bit healthier than the average banana bread.
¾ cup all-purpose white flour
¾ cup whole wheat flour
1 tsp baking soda
½ tsp baking powder
½ tsp salt
1 egg
⅓ cup granulated sugar
2 tbsp canola oil
3 large ripe bananas, mashed
¼ cup milk
• Preheat oven to 350°F. Grease 9- x 5-inch loaf pan.
• In bowl, whisk together all-purpose flour, whole wheat flour, baking soda, baking powder and salt.
• In separate large bowl, beat egg, sugar and canola oil until combined. Add bananas and milk and stir to combine.
• Gently fold flour mixture into banana mixture until just moistened. Pour into prepared pan and bake for 45 minutes, or until skewer inserted in centre of loaf comes out clean.
Yield: 1 9- x 5-inch loaf
Blueberry Coffee Cake
¼ cup butter, softened
¾ cup granulated sugar
1 egg
½ cup milk
1 cup whole wheat flour
1 cup all-purpose white flour
2 tsp baking powder
½ tsp salt
2 cups blueberries
Streusel Topping:
½ cup granulated sugar
⅓ cup all-purpose white flour
1½ tsp cinnamon
¼ cup butter, slightly softened
• Preheat oven to 375°F. Grease 9- x 9-inch pan.
• In large bowl, beat together butter, sugar and egg until light and fluffy. Beat in milk.
• In separate bowl, whisk together whole wheat flour, white flour, baking powder and salt. Gently fold into milk mixture. Fold in blueberries. Pour batter into prepared pan.
• For Streusel Topping: In small bowl, combine sugar, flour and cinnamon. With a fork or pastry cutter, cut in butter until pea-sized clumps form. Spread over cake batter.
• Bake for 45 to 50 minutes or until skewer inserted into centre comes out clean.
Yield: 1 9- x 9-inch cake
Gayle’s Homemade Granola Bars
Having experimented with more granola bar recipes than we care to count, these are the best, hands down! Making your own granola bars enables you to eliminate the unwanted additives and high sugar content of many packaged granola bars. These are made with almond butter, so if your child is attending a nut-free school, substitute sunflower seed butter or soy butter for excellent results.
3 cups rolled oats
½ cup flax seeds
1 cup sunflower seeds
1 cup crispy rice cereal (try to find a whole grain one, but Rice Krispies will do in a pinch)
1 cup dried cranberries
½ cup diced dates or raisins
½ cup unsweetened shredded coconut
½ cup honey
1 cup almond butter
1 tsp pure vanilla extract
½ tsp cinnamon
½ tsp salt
2 large eggs, beaten
½ cup chocolate chips (optional)
• Preheat oven to 350°F. Grease 9- x 13-inch pan and line with parchment paper, leaving ends lying over edges of pan. (This will allow you to lift granola bars out of pan with ease.)
• Spread oats, flax seeds and sunflower seeds on baking sheet and toast in oven for 8 minutes. Remove from oven and stir. Return to oven and toast for another 8 minutes. Place in large bowl.
• Add rice cereal, cranberries, dates and coconut to toasted oat mixture and stir to combine.
• In saucepan, combine honey, almond butter, vanilla, cinnamon and salt. Place over medium heat and stir for approximately 5 to 7 minutes. Add to oat mixture and stir to combine. Let cool.
• Add eggs and stir to combine. Spread granola mixture in pan, pressing with back of spoon to smooth it out. Sprinkle with chocolate chips (if using) and press into granola.
• Bake for 20 to 25 minutes or until granola is golden brown. Let cool in pan for 25 minutes. Cut into bars and place pan in refrigerator for 30 minutes. Break apart bars and store in refrigerator until ready to be eaten.
Yield: 24 bars
Granola Bars
Many commercial granola bars are little better than chocolate bars. If you do not have time to make homemade granola bars, use the Nutrition Facts table on the package to help you choose the healthiest possible bars. These bars will have the highest percentage daily value (% DV) of fibre, while containing the least amount of sugar and the lowest % DV for both sodium and saturated fat. And be sure to avoid any packaged foods that contain added trans fats.
Ashley’s Date Squares
Named after Cheryl’s daughter, this yummy treat is one of Ashley’s favourites.
1 package (1 lb or 500 g) pitted dates, chopped
1 cup water
2 tsp lemon juice
1½ cups whole wheat flour
1¼ cup quick oats
1 cup brown sugar
1 tsp baking soda
¼ tsp salt
¾ cup unsalted butter, melted
• Preheat oven to 350°F.
• In small saucepan, add dates, water, and lemon juice. Place over medium-high heat and bring to boil. Reduce heat and simmer for approximately 5 to 10 minutes, or until dates are soft. Remove from heat and set aside.
• In large bowl, combine flour, oats, sugar, baking soda and salt. Add melted butter and combine.
• Press half of oat mixture in bottom of ungreased 9- x 9-inch pan. Evenly spread date mixture on top and sprinkle with remaining oat mixture. Bake for 30 minutes or until golden brown.
• Cool for 10 minutes, then cut into squares. Allow to cool thoroughly before serving
Yield: 1 9- x 9-inch pan, approximately 16 squares
Packing for Success!
A recent Canadian study indicated that diet quality affects academic performance.41 The findings are crucial, given that academic performance has a significant impact on future educational attainment, income, quality of life and health. Packing a healthy lunch is just one of the many ways you can set your children up for success.
Chelsea’s Carrot Squares
Named after Cheryl’s daughter, these squares are a welcome lunch box treat.
1½ cups all-purpose white flour
¾ tsp baking soda
1½ tsp cinnamon
1 tsp salt
¾ cup granulated sugar
½ cup plus 1 tbsp canola oil
2 eggs
1½ cups grated carrots
Orange Icing:
¼ cup butter, softened
2½ tbsp orange juice
1¾ cups icing sugar
• Preheat oven to 350°F. Grease 9- x 9-inch baking pan.
• In large bowl, whisk together flour, baking soda, cinnamon and salt until combined.
• In small bowl combine sugar, oil, eggs and carrots. Fold into flour mixture until just combined. Pour into prepared pan. Bake for 30 to 40 minutes or until toothpick inserted into centre comes out clean. Let cool completely.
• For Orange Icing: Cream butter and orange juice together. Gradually beat in icing sugar until combined. Spread evenly over cooled cake. Cut into squares.
Yield: 1 9- x 9-inch cake
Cinnamon Loaf
This simple loaf makes an easy, delicious addition to any brunch, and leftovers (if there are any) can be packed with lunch the next day.
½ cup butter, softened
1 cup granulated sugar
2 eggs
1 cup light sour cream
2 tsp pure vanilla extract
1½ cups all-purpose white flour
½ cup whole wheat flour
1 tsp baking powder
½ tsp baking soda
Dash of salt
Cinnamon Mixture:
3 tbsp brown sugar
1½ tbsp cinnamon
• Preheat oven to 350°F. Grease 9- x 5-inch loaf pan.
• In large bowl, cream butter and sugar together. Add eggs, sour cream and vanilla and beat until combined.
• In separate bowl, whisk together all-purpose flour, whole wheat flour, baking powder, baking soda and salt. Fold into sour cream mixture just until combined. Do not overmix. Spread half of batter in prepared pan.
• For Cinnamon Mixture: In small bowl, combine brown sugar and cinnamon. Spread over batter in pan. Spread remaining batter over top and then swirl a knife through the 3 layers. Bake for 45 to 50 minutes or until toothpick inserted into centre of loaf comes out clean.
Yield: 1 9- x 5-inch loaf