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Recipes provided courtesy of Burnbrae Farms Ltd.
This comforting, nourishing Italian soup that's thickened with beaten eggs is a refreshing alternative to chicken noodle soup.
Prep Time: 15 minutes
Makes: 4 to 6 servings
6 cups home-made or sodium-reduced chicken broth 1.5 L
1 carton Naturegg™ Omega Pro™ Liquid Eggs, well shaken 250 g
1/4 cup grated Parmesan cheese 50 mL
2 tbsp chopped parsley leaves 30 mL
1 tbsp each all-purpose flour and lemon juice 15 mL
2 cloves garlic, minced 2
1/2 tsp each freshly ground nutmeg and pepper 2 mL
- Bring the broth to a boil in a large saucepan. Stir the liquid eggs with the Parmesan cheese, parsley, flour, garlic, nutmeg and pepper until combined but not frothy. Reserve.
- Reduce the heat under the broth to low. Slowly pour the egg mixture into the soup, stirring once or twice. Remove the saucepan from the heat. Cover and let stand for 5 minutes. Taste and adjust seasonings.
- Make an Asian-style soup by substituting green onion for the Parmesan cheese and by using sesame oil for the nutmeg. Add 1 tbsp (15 mL) minced ginger with the eggs.
- Stir in 4 cups (1 L) of baby spinach leaves just before adding the egg mixture.
- Try serving this soup with torn pieces of day old crusty bread instead of crackers for an authentically rustic Italian meal.
- Stir in a bit of hot sauce for a spicy twist.
- To reduce sodium even further, substitute water for up to 2 cups (500 mL) of the chicken broth.
Nutritional Information per Serving*
Calories: 116 | Fat: 5 g | Saturated Fat: 2 g | Cholesterol: 56 mg | Carbohydrates: 4 g | Dietary Fibre: 0 g | Protein: 13 g | Sodium: 756 mg
(*1/4 recipe or 1 3/4 cup/425 mL soup)
Whole-wheat cottage cheese breakfast muffins
Coffee shop muffins are typically high in fat and calories, so skip the drive thru and make your own grab-and-go breakfast. These muffins are made with the goodness of whole-wheat flour to boost fibre. The addition of cottage cheese and Egg Creations also provide protein to keep you satisfied throughout the morning.
Prep Time: 10 minutes Makes: 12 muffins
Bake Time: 20 minutes
2 cups (500 mL) whole-wheat flour
3/4 cup (175 mL) lightly packed brown sugar
1 tsp (5 mL) baking powder
1/2 tsp (2 mL) baking soda
1 cup (250 mL) 2% cottage cheese
1/2 cup (125 mL) Egg Creations™ Original, well shaken
1/4 cup (50 mL) each 2% milk and canola oil
1 tbsp (15 mL) each finely grated lemon zest and lemon juice
1 tsp (5 mL) vanilla extract
1 cup (250 mL) fresh or frozen cranberries or blueberries
1/4 cup (50 mL) sliced almonds (optional)
- Preheat the oven to 375*F (190*C). Line a 12-cup muffin pan with paper liners. Stir the flour with the sugar, baking powder, baking soda and salt. Whisk the cottage cheese with the eggs, milk, oil, lemon zest, lemon juice and vanilla in a separate bowl.
- Make a well in the dry ingredients; pour in the wet ingredients and stir just until combined (do not over mix). Fold in the cranberries. Divide the batter evenly between the muffin cups. Sprinkle the tops with almonds (if using).
- Bake for 20 minutes or until golden and a toothpick inserted into the centre of a muffin comes out clean; cool slightly. Serve warm or at room temperature. Makes 12 muffins.
- Transfer muffins not eaten within a day to an airtight container and freeze. Microwave on High for 45 seconds to thaw.
Nutritional Information per Serving (1 muffin)
Calories: 171 | Fat: 5 g | Saturated Fat: 1 g | Carbohydrates: 26 g | Fibre: 3 g | Protein: 7 g | Sodium: 173 mg | Potassium*: 162 mg
*Some ingredients used in the analysis (baking powder and baking soda) do not provide potassium information, so the potassium mg per serving may be undervalued.