Smart summer snacking

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Cranberry Flaxseed Muffins

Whether it’s visiting, vacationing, running the kids back and forth to soccer practice or just taking them places to keep them busy, summer tends to be an “on-the-go” season. This can often lead to food and eating being put on the back burner, when it really should be the first thing we think about before leaving the house. How long am I going to be gone? Will I need something to carry me/my family through to the next meal? Will I be away from home for one or more meal times? Asking yourself these questions while planning your day can prevent getting overly hungry – so you can avoid overeating at your next meal. Planning ahead for healthy meals and snacks can also prevent impulse buys at restaurants and grocery stores, both of which often include making unhealthy choices that can lead to unwanted weight gain and forming unhealthy habits.

Keep yourself and your family going the healthy way. Snacks to keep hunger at bay should consist of a protein source and a carbohydrate source. Protein sources beyond meat and fish include: eggs, cheese, nuts, seeds and nut butters, while carbohydrate sources include breads, muffins, crackers and cereals. Snacks can also be used to get in extra nutrition that we may be missing out on at meal times and could include fruit, vegetables, yogurt or cottage cheese.

When you are going to be on the go, keep a cooler with ice packs in the car for the cold snacks such as cheese or yogurt, and keep temperature-stable items like granola bars in your purse or in the car at all times. Even if you are not planning to be gone long you should keep some staple snacks on hand in case your errands run longer than expected. We all know how easily that can happen!


Try these snack ideas on for size:

  • Sliced apple and peanut butter or other nut butter
  • A smoothie made with yogurt or milk and your favourite fruits
  • Whole grain flatbread or naan bread with hummus
  • Cut carrots, celery, broccoli and cauliflower with a low-fat salad dressing or dip
  • ¼ cup unsalted nuts and a piece of fresh fruit
  • A high-fibre muffin with sliced cheese


Try the muffin recipe below for your next road trip – whether you are travelling near or far!


Cranberry Flaxseed Muffins


1 tsp (5 mL) baking soda

1/3 cup (75 mL) PC 100% Pure Safflower Oil

1 1/2 cups (375 mL) PC Blue Menu Fortified Soy Beverage - Original

1 1/2 cups (375 mL) dried cranberries

1 cup (250 mL) whole wheat flour

1 cup (250 mL) oat bran

1 tbsp (15 mL) baking powder

1 tsp (5 mL) cinnamon

2 eggs

1 cup (250 mL) packed brown sugar

1 cup (250 mL) flaxseeds

1 cup (250 mL) all-purpose flour



Preheat oven to 375° F (190° C). Spray two 12-cup muffin pans with PC Blue Menu Canola Oil Cooking Spray or line with paper liners. Set aside 2 tbsp (25 mL) of the flaxseeds. In food processor, finely grind remaining flaxseeds with 2 tbsp (25 mL) of the all-purpose flour; transfer to large bowl. Add remaining all-purpose flour, whole wheat flour, oat bran, baking powder, baking soda and cinnamon. Whisk to combine. In another bowl, whisk together eggs, soy beverage, brown sugar and oil. Pour over dry ingredients. Sprinkle with cranberries. Using wooden spoon, stir just until combined. Spoon into prepared muffin cups. Sprinkle with reserved flaxseeds. Bake in centre of oven for 15 to 18 minutes or until tops are firm to touch. Transfer to rack to cool.


Makes 24 muffins


Per muffin: 190 calories, 7g fat, 115mg sodium, 28g carbohydrate, 4g fibre, 5g protein


Recipe Source:


Terry Jordan is a Registered Dietitian with Atlantic Superstore in New Glasgow. Have a nutrition question? Want to book an appointment or educational store tour for yourself or your community group or business? Contact me by calling (902)921-0700 or by email at


Upcoming events:

Join Terry to learn how to get the most nutrition for your hard earned dollars in her Budget-Savvy Shopping Tour at the New Glasgow Superstore on Aug. 14, 9 to 1130 a.m. Registration is required; to register contact Terry or go to the customer service desk.

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