Feeding Teens as seen on Rogers Daytime Ottawa

Feel like you and your bank account can’t keep up with
feeding your hungry teens?

As the mom of two-active-teen boys (Tyler; 17 and Colgan; 16) ~
believe me: I CAN relate (ha! ha!).  I’m delighted to share some quick, nutritious and economical
dishes that will fuel your growing offspring.

Find Rogers Daytime Ottawa segment and recipes below.

Click on each pink title for recipe and/or product info.

Mixed Berry & Spinach Smoothie

Smooth cottage cheese berry

1/2 cup (125 mL) Gay Lea Smooth Cottage Cheese Blueberry flavour

1/2 cup (125 mL) mixed frozen (or fresh) berries ~ blueberries & strawberries

small handful of baby spinach

1 tsp (5 mL) each: chia, flax and hemp seeds

1 tsp (5 mL) honey or maple syrup *optional

1 cup (250 mL) cold milk

Place all ingredients into Cuisinart Hurricane Blender and pulse until smooth.  Makes 1 (1 1/4 cup (310 mL)) serving.

Chocolate Ginger Energy Bites

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Asian Chicken and Veggie Wrap

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Penne with Sundried Tomato Pesto, Peas & Prosciutto 

Penne-with-Sundried-Tomato-Pesto-Peas-and-Prosciutto

 

Baked Rigatoni

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Charmaine is a regular guest on Rogers Daytime OttawaCTV Morning Live OttawaCHCH Morning LiveBreakfast Television What She Said Radio and former food writer for Running Room Magazine  ~ sharing her Char B&W
love and enthusiasm for all things food, cooking and running.

Most importantly; Charmaine is the mother of two active boys; Tyler & Colgan.

Charmaine understands the importance of preparing healthy, wholesome dishes all while keeping budget and time in mind.

Follow Charmaine on:

Instagram: Charmaine_Broughton

Facebook: Charmaine Broughton

Twitter: @runnercharb

 

Peanut & Beef Slow Cooker Stew

Peanut and Beef Slow Cooker Stew                       1406830414818

 

With a bit of chopping and the turn of a dial, dinner for the whole family is served.

 

1 lb. (500 g) stewing beef chopped in 1 inch (2.5 cm) pieces

1 small sweet potato, well washed and chopped

1 white cooking  onion, chopped                                                   

2 parsnips, well washed and chopped

¼ cup (60 mL) all natural peanut butter

2 tbsp (30 mL) cornstarch

1 tbsp (15 mL) hot sauce *or to taste

1 tsp (5 mL) minced garlic

1 can (398 mL) coconut milk

½ cup (125 mL) chopped salted peanuts

¼ cup (60 mL) roughly chopped fresh mint leaves

Place all ingredients (*except for peanuts and mint) in the bowl of a slow cooker and stir.  Cover and cook on low heat for 7 hours or at high heat for 4 hours. Stir well before serving.  Divide stew evenly between six serving bowls and garnish evenly with peanuts and mint. Makes 6 cups (1.5 L).  

Charmaine is a regular guest on Rogers Daytime OttawaCTV Morning Live OttawaCHCH Morning LiveBreakfast Television What She Said Radio and former food writer for Running Room Magazine  ~ sharing her Char B&W
love and enthusiasm for all things food, cooking and running.

Most importantly; Charmaine is the mother of two active boys; Tyler & Colgan.

Charmaine understands the importance of preparing healthy, wholesome dishes all while keeping budget and time in mind.

Follow Charmaine on:

Instagram: Charmaine_Broughton

Facebook: Charmaine Broughton

 

 

 

Mother’s Day Snacks & Sips as seen on CTV Morning Live Ottawa ~ May 8th

Tired of preparing the same old “Breakfast In Bed” for Mom year after year??
I’ve got some tasty snack and sip ideas that can be prepared, and served to Mom, all day – and all year long!

Click on each pink title for link to recipe and/or product.

The Fit Mom

Peanut Butter Smoothie 

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Burrito Bowl

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Sit Back And Chill Mom

Ebb & Flow ~ Muskoka Brewery

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 Docker Gin & Tonic ~ Muskoka Brewery

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Sweet Tooth Mom

Grilled Chocolate Sandwiches with Vanilla Maple Compound Butter and Gay Lea Toasted Marshmallow Whipped Cream

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Yep, you read that right: Grilled chocolate sandwiches – and you thought Mom couldn’t get any sweeter!!

3 tbsp (45 mL) Gay Lea Spreadables (*or, softened butter)

1 tsp (5 mL) Canadian Maple Syrup

½ vanilla bean scraped (paste only) OR 1 tsp (5 mL) pure vanilla extract

4 slices of egg bread (*or cinnamon raisin bread)

1 (100 g/3.5 oz) quality dark chcolate bar (at least 70%), broken in half

Gay Lea Toasted Marshmallow Whipped Cream – click here to learn more.

Garnish: fresh berries

Stir together butter, maple syrup and vanilla bean. Divide butter evenly between, and on both sides of bread (as you would if making a grilled cheese sandwich).  Pre-heat a non-stick pan or flat griddle to medium high. Place two slices of bread on pre-heated griddle and divide chocolate evenly between bread. Top with remaining piece of bread (to make a sandwich). Grill for about 3 minutes, while gently pressing each sandwich down with spatula. Flip sandwich over and grill for an additional 3 minutes (approx.) until bread is grilled and chocolate is soft. Cut each sandwich in half and garnish with fresh berries and whipped cream. Makes two sandwiches.

Charmaine is a regular guest on Rogers Daytime OttawaCTV Morning Live OttawaCHCH Morning LiveBreakfast Television What She Said Radio and former food writer for Running Room Magazine  ~ sharing her Char B&W
love and enthusiasm for all things food, cooking and running.

Most importantly; Charmaine is the mother of two active boys; Tyler & Colgan.

Charmaine understands the importance of preparing healthy, wholesome dishes all while keeping budget and time in mind.

Follow Charmaine on:

Instagram: Charmaine_Broughton

Facebook: Charmaine Broughton

 

 

Italpasta Recipes as seen on CHCH Morning Live ~ Feb 28th, 2019

If you’re looking for a stress free and delicious way to serve your family – I’ve got you covered with some of my favourite recipes from Italpasta!  As the mom of two always-hungry-teenage-boys, I love that I can use Italpasta (dyk: Italpasta uses only 100% Canadian wheat to make their pasta!) as a blank canvas for a variety of suppertime creations that will be gobbled up in no time flat – watch my recent CHCH segment below…..

Click on pink titles below for recipe:

Creamy Sundried Tomato and Chicken Penne with Broccoli

Creamy-Sundried-tomato-Chicken-and-Broccoli-Wholesome-Grains-penne

Total Penne Rigate with Mushrooms and Ricotta

High-Fibre-White-Pasta-Penne-Rigate-with-Mushrooms-Ricotta-and-Tomato-Sauce-OCT-2015

Gluten Free Spinach and Bacon Spaghetti Alfredo

Gluten-Free-Spaghetti-Spinach-and-bacon-spagetti-alfredo-Feb-2015

 

Charmaine is a regular guest on Rogers Daytime OttawaCTV Morning Live OttawaCHCH Morning LiveBreakfast Television What She Said Radio and former food writer for Running Room Magazine  ~ sharing her Char B&W
love and enthusiasm for all things food, cooking and running.

Most importantly; Charmaine is the mother of two active boys; Tyler & Colgan.

Charmaine understands the importance of preparing healthy, wholesome dishes all while keeping budget and time in mind.

Follow Charmaine on:

Instagram: Charmaine_Broughton

Facebook: Charmaine Broughton

 

 

 

Sinful Starter ~ Char’s Caramel Covered Brie

Caramel Covered Brie with Dried Cherries and Nuts

This divine “starter” is a guaranteed show stopper. It presents as beautifully as it tastes, and will have your guests raving for days. Serve as an appetizer, or as a cheese course with Port for an after dinner nibble.

1 cup (250 mL) packed brown sugarWow your guests with a cheese course like no other.  Serve Brie whole on a platter or serve as individual portions as seen in picture.

 

1/2 cup (125 mL) butter

1/4 cup (60 mL) corn syrup

1/2 tsp (2 mL) baking soda

Wow your guests with a cheese course like no other.  Serve Brie whole on a platter or serve as individual portions as seen in picture.
 

½ cup (125 mL) mixed salted nuts

½ cup (125 mL) dried cherries (or cranberries)

2 tsp (10 mL) chopped fresh rosemary

Pinch cayenne pepper (or to taste)

9 inch (1 kg) round double cream Brie wheel, slightly warmed

Method

Combine brown sugar, butter and corn syrup in a small sauce pot. Cook over medium heat stirring only once or twice until mixture comes to a gentle boil. Continue to cook for about one minute without stirring. Remove from heat and quickly stir in baking soda (mixture will poof up). Stir in nuts, dried cherries, rosemary and cayenne. Place Brie wheel on a wooden cutting board or platter and pour caramel mixture over Brie. Serve with an assortment of crackers and fresh fruit.

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Charmaine is a regular guest on Rogers Daytime Ottawa, CTV Morning Live OttawaCHCH Morning LiveBreakfast Television What She Said Radio and former food writer for Running Room Magazine  ~ sharing her love and enthusiasm for all things food, cooking and running.

Most importantly; Charmaine is the mother of two active boys, Tyler & Colgan.

Charmaine understands the importance of preparing healthy, wholesome dishes all while keeping budget and time in mind.

Follow Charmaine on:

Instagram: Charmaine_Broughton

Facebook: Charmaine Broughton

 

Back To Basics – Tips to Help Feed Your Hungry Gang as seen on CHCH Morning Live, CTV Ottawa & Daytime Ottawa

Does mealtime have you (and your family) stressed out?  As a chef, food media specialist and busy mom of two teenage boys – the best advice I can give you: get Back To Basics!!  Yup, I’m talking an old school brown bag lunch, and for supper: good ol’ meat and potatoes!!

See below for all products and recipes featured on CTV Morning Live Ottawa and Daytime Ottawa.

Country Harvest 12 Grain Bread – a perfect canvas for a delicious and nutritious sandwich.  Click here to learn more about the nutritional value of Country Harvest Bread.

Bread

Need and excuse to eat more veggies?  Get dipping!  Gay Lea Nordica Smooth Cottage Cheese Dips come in two mouth watering and good-for-you flavours: Roasted Red Pepper and Dill Ranch.  Click here to learn more about smooth dips.Gay Lea DipGay Lea Dip 2

Dinnertime Made: Fast, Easy and Delicious

Southern BBQ Sheet Pan Dinner (only 7 ingredients and 30 minutes to prepare) – click here for the recipe.

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And for dessert…Double Peanut, Chocolate and Pretzel Bars – click here for the recipe.

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Charmaine is a regular guest on Rogers Daytime OttawaCHCH Morning LiveBreakfast Television What She Said Radio and former food writer for Running Room Magazine sharing her love and enthusiasm for
all things food, cooking and running.

Most importantly; Charmaine is the mother of two active boys, Tyler & Colgan.

Charmaine understands the importance of preparing healthy, wholesome dishes all while keeping budget and time in mind.

Char B&W

Follow Charmaine on:

Instagram: Charmaine_Broughton

Facebook: Charmaine Broughton

Twitter: @runnercharb

 

 

Family Fuel ~ As seen on CHCH Morning Live ~ Feb 19th, 2018

Family Fuel

Whether your gang is looking for new weeknight supper solution, breakfast on-the-go, or a sweet Canadian inspired treat (PB Nanaimo Bars!!!) while watching the Olympics ~ PeanutBureau.ca has you covered!!

Peanuts & peanut butter are staples in Canadian homes (DYK: The average Canadian eats nearly 3 kg of peanuts per year!), are an economical protein source, and can be enjoyed far beyond a PB & J sandwich, or by the handful!!

Click on each pink title for recipe links.

Click here to learn about the health benefits of peanuts and peanut butter.

PB TACOS

Tofu Tacos with Pineapple Pico De Gallo

THAI FUSILLI

Vegetarian Thai Fusilli

XL-Peanut-Butter-Nanaimo-Bars

Peanut Butter Nanaimo Bars

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Chewy Chocolate & Fruit Granola Bars

These homemade bars make a perfect spring break (*or lunchbox) treat and are much healthier than commercial granola bars.

¾ cup (175 mL) vegetable oil or coconut oil (*if using coconut oil, bars will be “crunchier” at room temperature

¾ cup (175 mL) liquid honey

2 eggs

1 tbsp (15 mL) pure vanilla extract

2 cups (500 mL) large flake rolled oats

1 cup (250 mL) each; dried cranberries and chopped pitted dates (about 20 to 25 dates)

½ cup (125 mL) each; all purpose flour, finely chopped peanuts, ground flax seeds, green pumpkin seeds and dark chocolate chips

1 tsp (5 mL) each; ground cinnamon and ground ginger

½ tsp (2 mL) baking powder

pinch ground nutmeg

½ tsp (2 mL) finely grated orange zest

¼ tsp (1 mL) salt

Preheat oven to 350 F (180 C). Place all ingredients in a large bowl and stir until very well combined.  Press batter evenly into a parchment paper lined 9 X 9-inch square baking pan.  Place in center of oven and bake for 30 minutes or until top is golden and toothpick placed in center of bars comes out with little crumb.  Remove from oven and cool completely.  Cut into 16 bars.

Charmaine is a regular guest on Rogers Daytime OttawaCHCH Morning LiveBreakfast Television What She Said Radio and food writer for Running Room Magazine sharing her love and enthusiasm for
all things food, cooking and running.

Most importantly; Charmaine is the mother of two active boys, Tyler & Colgan.

Charmaine understands the importance of preparing healthy, wholesome dishes all while keeping budget and time in mind.

Char B&W

Follow Charmaine on:

Instagram: Charmaine_Broughton

Facebook: Charmaine Broughton

Twitter: @runnercharb

DIY Holiday Gifts From The Kitchen as seen on Daytime Ottawa & CTV Morning Live Ottawa

‘Tis the season to give your debit and/or credit card….a break? YES!!  How you ask?  With thoughtful, homemade gifts from the kitchen. I developed the following DIY ‘Gifts From The Kitchen’ as fun-to-make: teacher/coach/neighbour/grandparent gifts/hostess gifts/stocking stuffers and/or little party favours placed at each table setting. These festive recipes are simple to prepare, use ingredients you likely already have on hand, and will not have you regretting gift giving come January.

Grab the kids, roll up your sleeves, crank up the holiday hits and get busy in the kitchen!

Black Bean Brownies w/Candy Cane Cheesecake Swirl

Black Bean Brownies with Candy Cane Cheesecake Swirl.
Black Bean Brownies with Candy Cane Cheesecake Swirl ~ made with Gay Lea Nordica Smooth Plain Cottage Cheese

A decadent and fibre rich holiday inspired indulgence – I’ll take two!!

Brownies

1 (540 mL) can black beans, drained and rinsed

3 eggs

1/2 cup (125 mL) brown sugar

1/2 cup (125 mL) quality cocoa powder

1/2 cup (125 mL) softened Gay Lea butter

1/2 cup (125 mL) chopped 70% dark chocolate (or dark chocolate chips)

1 tbsp (15 mL) pure vanilla extract

1/4 tsp (1 mL) quality ground coffee

1/2 tsp (2 mL) baking soda

Candy Cane Cheesecake Swirl

¾ cup (175 mL) Gay Lea Nordica smooth plain cottage cheese *click here to learn about smooth cottage cheese*

5 tbsp (75 mL) granulated sugar

1 tsp (5 mL) mint extract

½ tsp (2 mL) pure vanilla extract

1 egg, whisked

Garnish: 2 oz (60 g) quality dark chocolate

¼ cup (60 mL) Crushed candy canes (*Note: don’t attempt to crush whole candy canes it just makes a big mess.  Most bulk food stores now sell pre-crushed candy canes)

Method: Preheat oven to 350 F (160 C). Line a 9-inch square baking pan with parchment paper (along bottom and up sides) and set aside.

Place beans in food processor fitted with a metal blade.  Pulse until very finely chopped.  Add remaining brownie ingredients and pulse until well combined.  Scrape down sides of bowl when needed.  Measure out 1/2 cup (125 mL) batter and set aside.

Pour remaining batter into prepared pan.

Stir together ingredients for cheesecake swirl until well combined.

Gently fold cheesecake mixture into reserved 1/2 cup (125 mL) brownie batter.

Pour cheesecake/brownie mixture on top of brownie in pan.

Place brownies in centre of preheated oven and bake for 40 minutes, or until edges are set and centre is slightly jiggly.

Remove from oven and cool completely.

Cut into 16 brownies.  Drizzle individual brownies with chocolate and garnish evenly with crushed candy canes.

Chocolate Dipped Stir Spoons & Gay Lea Chocolate Caramel Whipped Cream

WhippedCream

An adorable teacher or hostess gift.  

What you will need:

6 teaspoons

¾ cup (175 mL)*approx* melted dark chocolate

Garnish: melted white chocolate and festive sprinkles of choice

1 can Gay Lea Chocolate Caramel Whipped Cream

Method: Dip each spoon in melted chocolate and scoop a mound of chocolate up on each spoon.

Place spoon a parchment lined baking sheet (repeat with remaining spoons) and place in refrigerator until set (about 30 minutes).  

Re-melt the remaining chocolate.  Dip the chocolate end of each spoon in melted chocolate (to give it a smooth look) and chill for at least 30 minutes.  

When chocolate is set, drizzle each spoon with melted white chocolate and garnish evenly with sprinkles of choice.  

Chill again until set.  Once chocolate is set, place each spoon in a candy bag and tie with decorative ribbon.  Makes 6 spoons.

To give: Give one spoon with a can of Gay Lea Chocolate Caramel Whipped Cream.   

Caramel Rum Sauce

Once you try this sauce, you’ll likely wrap it up and give it to yourself!  Darn good thing calories don’t count at Christmas!

½ cup (125 mL) butter

1 cup (250 mL) brown sugar

⅓ cup (75 mL) 35% cream

Pinch salt

¼ cup (60 mL) dark quality rum

½ tsp (2 mL) pure vanilla extract

In a medium saucepan melt butter, sugar, cream and salt.

Bring to a boil.  Boil, whisking until thickened, about 3 minutes.

Remove from heat.  Cool slightly.  Stir in rum and vanilla.

Pour into sterilized mason jar.  Tie jar with decorative ribbon.  Store in refrigerator until ready to give.  Keeps in refrigerator for up to 3 months.

Makes about 1 1/3 cups (325 mL).

*Recipe doubles easily*

Grapefruit Vanilla Marmalade

Other than a bit of time, this 5 ingredient marmalade is a delicious homemade gift from the kitchen & heart!

Grapefruit Marmalade
3 medium pink grapefruit (about 2 lbs)

1 vanilla bean, cut in half lengthwise

2 cups (500 mL) water

3 cups (750 mL) granulated sugar

2 tbsp (30 mL) fresh lemon juice

Using a serrated knife, peel grapefruit.  Thinly slice peel of one grapefruit and place in Dutch oven (discard/compost remaining peel).  

Slice grapefruit in ¼ inch circles and remove any visible seeds.  Place in Dutch oven with water and sliced peel.  

Scrape beans from vanilla pod, and place beans and pod in with water & grapefruit.  Bring to a boil.  Turn heat down to a simmer.  

Simmer for 1 ½ hours (until reduced by about half).  Add sugar and simmer for an additional 1 ½ hours.  

Remove from heat and let cool for about 15 minutes. Stir in lemon juice.   

Place marmalade between two, 1 cup (250 mL) sterilized mason jars.  Decorate jars with festive ribbon.

Store in refrigerator until ready to give.  Keeps for up to 6 months in refrigerator. 

*Note: I like to place the vanilla bean pod in the jar as well ~ visually it looks ‘gourmet’.  Recipe yields 2 cups (500 mL).       

Charmaine is a regular guest on Rogers Daytime Ottawa, CTV Morning Live OttawaCHCH Morning LiveBreakfast Television What She Said Radio and food writer for Running Room Magazine sharing her love and enthusiasm forChar B&W
all things food, cooking and running.

Most importantly; Charmaine is the mother of two active (and always hungry) teenage boys, Tyler & Colgan.

Charmaine understands the importance of preparing healthy, wholesome dishes all while keeping budget and time in mind.

Follow Charmaine on:

Instagram Charmaine_Broughton

FB Charmaine Broughton

Twitter @runnercharb                                                             

   

Tournament Survival Tips as seen on CHCH Morning Live ~ Nov 3rd, 2017

 Tournament Survival Tips: Save Money and Stay Fuelled

If you have children in sports, you know first hand how costly tournaments can be.

Hotels, gas and eating three meals a day (plus snacks) ‘on the road’ can add up quick for the average family of four.

One of the easiest ways to save money and fuel your growing athletes is by: packing a weekends worth of nutritious snacks and meals.  As the mom of two active teenage boys, I come by this topic honestly and passionately.  My pack-and-go recipes will save you hundreds of dollars over basketball/soccer/lacrosse/dance/hockey season, and will nourish yourself and your family while on the road.  All recipes use pantry staple items and take very little time to prep. Hint, Hint…get those teens in the kitchen, prepping and packing meals/snacks.

Click on each pink title to learn more about the featured product.

Get Up And Go Morning Muesli

This recipe makes for a quick, satisfying and budget friendly breakfast the whole family can enjoy.

Fuel up and save money while on the road!!

1 cup (250 mL) large flake oats (quick oats will also work)

2 tbsp (30 mL) each; ground flaxseed and chia seeds

½ cup (125 mL) dried cranberries

1 cup (250 mL) Gay Lea Nordica Smooth Plain Cottage Cheese

¾ cup (175 mL) orange juice

2 tbsp (30 mL) Canadian maple syrup *or to taste

2 tsp (10 mL) pure vanilla extract

1 tsp (5 mL) finely grated orange zest

½ tsp (2 mL) ground cinnamon

¼ tsp (1 mL) ground ginger

2 apples; well washed, cored and finely diced *leave skin on

¼ cup (60 mL) green pumpkin seeds

Place all ingredients (except for pumpkin seeds) in a large mixing bowl and stir to combine. Refrigerate for 4 hours or overnight.  *Garnish each portion evenly with pumpkin seeds.  Yields 4 cups (1 L).  Makes 8, ½ cup (125 mL) servings.Plain Cottage Cheese

Introducing: Gay Lea Nordica Smooth plain cottage cheese, yes, smooth!!  No lumps (not one) and contains 15 grams or protein and only 100 calories per 1/2 cup (125 mL) serving.  Click here for more recipes made with Gay Lea smooth cottage cheese.

Loaded Veggie and Burnbrae Farms Eggs2Go Sandwich 

A cottage loaf is commonly used to make party spinach dip. This loaded sandwich is a perfect way to use up any leftover vegetables you may have in your crisper and takes only minutes to prepare.

1 large (500 g – approx.) pumpernickel or whole grain cottage loaf

1/3 cup (75 mL) mayonnaise + 3 tbsp (45 mL) Dijon mustard

2 cups (500 mL) lightly packed baby spinach leaves or mixed salad greens

2 packages Eggs2GO Dill Hard Boiled Snack Pack, sliced

1 cup (250 mL) grated cheddar cheese

½ cup (125 mL) thinly sliced cucumber

½ cup (125 mL) grated carrot

1 small red pepper, seeded and thinly sliced

1 avocado, pitted and thinly sliced

Cut a round cap off the top of the cottage loaf. Reserve top. Hollow out the inside and top of the loaf to make a bread bowl, leaving about ¾ -inch of bread inside the crust. Spread mayo mixture all over inside of bread bowl and inside the cap.  Place spinach leaves at the bottom of bread bowl and layer with sliced eggs, cheese, cucumber, grated carrot, red pepper and avocado. Place cap back on sandwich and wrap tightly with plastic wrap. Refrigerate for at least 2 hours or overnight. To serve: remove plastic wrap and cut into 8 wedges.  Click here for more tasty recipes made with Burnbrae Farms Eggs.

eggs2go-coupon

Burnbrae Farms Eggs2Go are a healthy and convenient protein source on-the-go.  Find them in the deli section of most major grocery stores.  Look for Dill, Salt & Pepper, Hot Sauce and Teriyaki flavours also.

Homemade Sports Drink

 In a pinch, many of us reach for commercial sports drinks. Most sports drinks are loaded with artificial colours, processed sugars and poor taste. With a few pantry staple ingredients, you can prepare your own hydrating sports drink for pennies per serving.

*As an avid runner myself, I often double or triple the recipe in the summer months (*and keep refrigerated). This way, we have plenty on hand for a post run sip, when my kids are heading to soccer, basketball or bike park, or when my husband is running out the door to baseball.

1 bag herbal tea *my kids prefer peach, or berry flavour *I prefer ginger

¼ (60 mL) orange juice

2 tbsp (30 mL) freshly squeezed lemon juice

2 tbsp (30 mL) honey or maple syrup

¼ tsp (1 mL) salt

Boil water.  Remove from heat and steep tea bag for at least 30 minutes. Chill. When ready to prepare, remove tea bag and stir in juices, maple syrup and salt to cooled tea.  Shake (*if placing in a mason jar) or stir well to combine. Consume within two days of preparing.  Makes about 4 cups (1 L).

Protein Packed Rocky Road Bars

A perfect post game sweet treat ‘bite’.  Loaded with plant protein and no baking required!!

1 lb. (500 g) dark chocolate, roughly chopped

1 cup (250 mL) natural peanut butter

⅓ cup (75 mL) butter OR coconut oil

2 cups (500 mL) mini marshmallows

1 ½ cups (750 mL) peanuts *I like to use salted

1 cup (250 mL) dried cranberries (*or dried blueberries or dried cherries)

½ cups (125 mL) green pumpkin seeds

3 tbsp (45 mL) each; ground flax seeds, chia seeds and hemp seeds

Pinch salt

Place chocolate in a large microwave safe bowl.  Microwave on high heat, stopping to stir every 30 seconds until melted (about 2 minutes total).  Add peanut butter and butter.  Let mixture stand for about 10 minutes.  Fold in remaining ingredients.  Pour mixture into a parchment paper lined 8-inch square baking pan.  Refrigerate for at least 2 hours.  Remove from refrigerator and cut into 24 snack size squares.

Charmaine is a regular guest on Rogers Daytime Ottawa, CHCH Morning Live, Breakfast Television , What She Said Radio and food writer for Running Room Magazine sharing her love and enthusiasm for
all things food, cooking and running.

Most importantly; Charmaine is the mother of two active boys, Tyler & Colgan.

Charmaine understands the importance of preparing healthy, wholesome dishes all while keeping budget and time in mind.

Char B&W

Follow Charmaine on:

Instagram: Charmaine_Broughton

Facebook: Charmaine Broughton

Twitter: @runnercharb

Walmart Fresh Recipes as seen on CHCH Morning Live ~ September 27th, 2017

If you’re looking for economical, delicious and healthy side dishes to add to your weeknight mains (or, Thanksgiving side inspiration) Walmart Canada has you covered!  Walmart carries ‘Canada #1 Grade’ fruits and vegetables in all Supercentre locations.  Celebrate fresh Canadian produce with good-for-you recipes!  Happy Autumn Eating!          Sale and Raisins Walmart

Sauteed Kale with Golden Raisins & Onions ~ click here for the recipe

Zucchini Pancakes walmart

Zucchini-Feta Pancakes ~ click here for the recipe

Green Beans Walmart

Green Beans & Carrots in Coconut-Turmeric Curry ~ click here for the recipe

Click here for more FRESH recipes.

Charmaine is a regular guest on Rogers Daytime OttawaCHCH Morning LiveBreakfast Television What She Said Radio and food writer for Running Room Magazine sharing her love and enthusiasm forChar B&W
all things food, cooking and running.

Most importantly; Charmaine is the mother of two active (and always hungry) teenage boys, Tyler & Colgan.

Charmaine understands the importance of preparing healthy, wholesome dishes all while keeping budget and time in mind.

Follow Charmaine on:

Instagram Charmaine_Broughton

FB Charmaine Broughton

Twitter @runnercharb