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Wild Berry Cardamom Blondies

Serves 8.


    From coast to coast to coast, Canada is home to a number of wild berry varieties. Many, like mulberries, even grow in urban backyards. Berries are one of the easiest wild foods to locate during the summer months—a very good thing, as you’ll want to make these fudgy blondies more than once.


    Use the wild berries available in your neck of the woods such as wild blueberries, Saskatoon berries, mulberries, or salal berries.


    Wild Berry Cardamom Blondies


    • 1/2 cup (125 mL) almond flour
    • 1/2 cup (125 mL) whole wheat pastry flour, or spelt flour, or gluten-free all-purpose flour
    • 1/3 cup (75 mL) evaporated cane sugar, or coconut sugar
    • 1/3 cup (75 mL) unsweetened almond milk, or soy milk
    • 1/3 cup (75 mL) extra-virgin olive oil, or melted unsalted butter
    • 1 large organic egg
    • 2 tsp (10 mL) vanilla extract
    • 1 tsp (5 mL) ground cardamom
    • 1/4 tsp (1 mL) almond extract (optional)
    • 1/4 tsp (1 mL) sea salt
    • 2 cups (500 mL) fresh or frozen (not defrosted) wild berries
    • Chopped fresh lemon verbena and sliced almonds, for garnish


    Per serving:

    • calories176
    • protein3g
    • fat11g
      • saturated fat1g
      • trans fat0g
    • carbohydrates17g
      • sugars8g
      • fibre2g
    • sodium87mg



    Preheat oven to 350 F (180 C). Line an 8 x 8 in (20 x 20 cm) baking pan with parchment paper.


    In large bowl, mix together all ingredients except berries until smooth and fully combined. Gently mix in berries, pour into prepared pan, and smooth top.


    Bake for 25 to 30 minutes, until a toothpick inserted in the centre comes out mostly clean. Cool to room temperature and slice into bars or squares. Refrigerate leftovers airtight for up to 4 days.



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    Going Pro

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.