Have you ever heard the quote “breakfast is the most important meal of the day.” The answer is probably yes, but does the average citizen take this advice to heart? Apparently not, as a survey conducted by The Canadian Council of Food and Nutrition showed that “less than two thirds of Canadians” eat breakfast daily. Translating literally to “break the fast”, breakfast is meant to kick start your metabolism after a good night’s sleep. An investigation into the National Weight Control Registry showed that seventy-eight percent of individuals enrolled-people who have lost and maintained a significantly amount of weight-say they eat breakfast on all mornings of the week! Many studies have shown that breakfast prevents overeating at nighttime, when people are most likely to consume unhealthy snacks. A common issue many people face is that they simply do not feel hungry upon wakening. The key to tackling this barrier is to start small and work your way up to becoming a “morning person” as your body slowly adapts. Start by trying one of my smoothie recipes below, and slowly work you way up to solid foods. Why not a glass of juice? Juice is nothing more than empty calories with no fibre, very little nutrition, it’s no different than drinking a can of pop for breakfast! Enjoy these recipes below; if you want more ideas for the kitchen, book an appointment with me and we can discuss a diet plan customized to your needs :)
Pumpkin Pie for Breakfast
Makes 1 large serving
Ingredients:
- 1/4 cup oats (gluten-free if necessary)
- 1.5 tbsp chia seeds
- 1.5 tbsp flax seeds
- 1/2 tsp pumpkin pie spice (or 1/4 tsp cinnamon, 1/8th tsp nutmeg, 1/8th tsp ginger)
- 2/3 cup unsweetened almond Milk
- 1/2 tbsp pure maple syrup (optional) OR pinch stevia
- 1/3 cup canned pumpkin
- Walnuts (topping)
- Raisins (topping)
Directions: Mix the oats, chia seeds, and spices in a small bowl. Now add the Almond milk and maple syrup and whisk until mixed. Add in the pumpkin and whisk again until fully incorporated. Place in the fridge for at least 1 hour or overnight. Top with raisins and walnuts enjoy your creamy pumpkin pie oats!
Adapted from Oh She Glows.
Overnight Chocolate Chia Seed Pudding
Makes 3-4 servings
Ingredients:
- 1 1/2 cups (360 ml) unsweetened almond milk
- 1/3 cup (63 g) chia seeds
- 1/4 cup (24 g) cacao or unsweetened cocoa powder
- 2-5 Tbsp (30-75 ml) maple syrup OR 5-9 dates if using blender OR stevia to taste
- 1/2 tsp ground cinnamon (optional)
- 1/4 tsp sea salt
- 1/2 tsp vanilla extract
- Optional- ½ cup protein powder of choice (will need to increase milk slightly)
Instructions
- Add all ingredients except sweetener to a mixing bowl and whisk vigorously to combine. If not blending, sweeten to taste with maple syrup at this time. If blending, you can sweeten later with dates.
- Let rest covered in the fridge overnight or at least 3-5 hours (or until it’s achieved a pudding-like consistency).
- If blending, add all ingredients to blender and blend until completely smooth and creamy, scraping down sides as needed.
- Leftovers keep covered in the fridge for 2-3 days, though best when fresh.
Serve chilled with desired toppings, such as fruit, nuts or shredded coconut
Adapted from Minimalist Baker
Soft and Chewy Homemade Protein Granola Bars
Makes 8-12 bars
Ingredients:
- 2 cups (160 g) oats (gluten-free if necessary)
- 1/2 cup (40 g) vanilla whey protein powder
- 2 Tbsp (14 g) ground flax
- 1 tsp ground cinnamon
- 1/4 tsp sea salt
- 1/4 cup (64 g) almond butter (or any nut butter)
- 1/4 cup (80 g) honey, or brown rice syrup if vegan
- 1/2 cup (120 ml) unsweetened vanilla almond milk
- 1 tsp vanilla extract
- 1/3 cup (60 g) mini chocolate chips or raisins
Instructions
Preheat oven to 350F (175C) and prepare an 8×8 (20x20cm) baking pan lined with parchment paper
In a large mixing bowl, combine oats, protein powder, flax, cinnamon, and salt. Set aside.
In a medium-sized mixing bowl, combine almond butter, honey, almond milk, and vanilla. Heat in microwave for 20-30 seconds and then mix until fully combined. Pour wet mix into dry mix and stir until fully incorporated. Fold in chocolate chips.
Pour into prepared baking pan. Using a spatula or your hands, spread the mixture evenly in the pan, pressing down firmly.
Bake for 18-20 minutes, until edges begin to turn golden brown.
Remove from oven and let cool in pan for 20 minutes before cutting into bars. Store bars individually wrapped in freezer
Adapted from Running with Spoons
Chocolate Banana Protein Shake
Serves 1
Ingredients:
- 1 cup unsweetened almond milk
- 1 tbsp. raw almond butter
- 1 frozen banana, broken into large chunks
- ¼ tsp. ground cinnamon
- 1 scoop chocolate whey protein powder (I like Kaizen or Designs for Health)
- 2-3 ice cubes, depending on how thick you like it
- optional- handful of spinach
Instructions
Add all ingredients in blender, starting with the almond milk.
Blend until smooth.
If too thick, add more milk. If too thin, add some more ice.
Cherry Chocolate Protein Shake
Serves 1
Ingredients:
1 cup unsweetened almond milk
2 large handfuls of fresh spinach
1 cup frozen cherries
1/4 ripe avocado (fresh or frozen chunks)
1/2 teaspoon vanilla extract
1 tablespoon raw cacao powder
1 scoop chocolate protein powder (Vega All-in-One Mocha tastes great)
3-4 ice cubes (optional)
Instructions
Combine all of the ingredients in a high-powered blender, and blend until completely smooth and creamy. Top with hemp hearts and serve immediately!
Glowing Green Smoothie
Serves 1
Ingredients:
- 1/2 frozen banana, cut into chunks
- 1/2 cup mixed frozen berries
- 1 Tbsp flaxseed meal or chia seeds
- ½ tsp cinnamon
- 1 tbsp natural almond butter
- 1/2 – 3/4 cup unsweetened vanilla almond milk
- 1 cups fresh spinach
- optional- one scoop vanilla protein powder
Instructions
Place all ingredients in a blender and blend until creamy, adding more almond milk or frozen berries (or bananas) to thin/thicken, respectively. Serve immediately.
Gluten-free, Vegan Breakfast Cookies
Makes 24 cookies
Ingredients:
- 2 medium organic overripe bananas
- 2 flax eggs (2 Tbsp flaxseed + 5 Tbsp water)
- ½ cup natural almond butter
- 2 Tbsp coconut oil or applesauce
- 1 tsp pure vanilla extract
- 3 Tbsp maple syrup (or honey if not vegan)
- 1 1/2 cup gluten free rolled oats
- 1/2 cup oat flour (ground from GF oats)
- 1/2 cup almond flour (available at health food stores)
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- pinch sea salt
- 1/2 cup dark chocolate chips or dried cranberries
Instructions
Preheat oven to 350 degrees.
In a large bowl combine flax seed and water and let rest for 5 minutes to achieve “eggy” texture.
Mash in the bananas until well combined, and then add almond butter, baking powder, baking soda, melted coconut oil, maple syrup, salt, vanilla and stir.
Add oats, almond flour and oat flour and mix well.
Add chocolate chips or cranberries and stir until well combined. Refrigerate for 5 minutes to harden or overnight.
Drop cookies by spoonfuls on a lightly greased baking sheet – they won’t expand much. Also make them as uniform in size as possible to ensure even baking.
Bake for 15-17 minutes or until the cookies are slightly golden brown.
Let rest on baking sheet for a few minutes before transferring to a cooling rack. After completely cooled, store in an air-tight container to keep fresh for up to a few days. Freeze for even longer storage time.
Adapted from Minimalist Baker
Grain free Paleo Chocolate Muffins
Makes 12 muffins
Ingredients:
- 1/4 cup creamy almond butter
- 2 tablespoons coconut oil, melted
- 1/3 cup coconut sugar or raw cane sugar
- 1 teaspoon vanilla extract
- 2 eggs, at room temperature
- 1 cup Unsweetened Vanilla Almond Milk,
- 1/2 cup coconut flour (available in health food section)
- 2 teaspoons baking powder
- 1/3 cup unsweetened cocoa powder
- 1/4 cup dark chocolate chips (optional)
Instructions
Preheat oven to 350 degrees F. Line 12 cup muffin pan with cupcake liners and generously spray the inside of each liner with nonstick cooking spray.
Add almond butter, coconut oil, coconut sugar and vanilla to the bowl of an electric mixer and mix on medium speed until well combined. Slowly add in eggs, one at a time; beat again for one minute until batter is smooth and creamy. Pour in almond milk and mix on low speed until combined.
In a small bowl whisk together coconut flour, baking powder and cocoa powder. Slowly add dry ingredients to wet ingredients and mix on low speed until batter is smooth and creamy. Fold in chocolate chips with a wooden spoon. Use a large cookie scoop to disperse batter evenly into prepared pan. Bake for 18-20 minutes or until toothpick comes out clean with a few crumbs attached. Cool for 5 minutes then immediately transfer to a wire rack to finish cooling.
Savory Egg “Muffins”
Makes 12 servings
Ingredients:
- 1 tablespoon olive oil
- 4 whole eggs
- 4 egg whites
- 2 cups baby spinach – roughly chopped (measured before chopping)
- 1 cup red pepper (measured after chopping)
- 1 cup green pepper (measured after chopping)
- 1 cup yellow onion (measured after chopping)
- 1 cup mushrooms (measured before chopping)
- 2 cloves garlic, minced
Instructions
Crack eggs, whisking the eggs together in a large four cup measuring cup and set aside.
Heat a non-stick pan over medium heat. Once hot, add in olive oil. Then add in the chopped red pepper, green pepper, yellow onion, and a pinch of sea salt. Sauté for about 5-7 minutes, or until the peppers are tender. Add in spinach and mushrooms and cook for another 2 minutes. In the last 30 seconds, add in minced garlic. Pour the cooked veggies into the whisked eggs. Stir to combine. .
Preheat the oven to 350 degrees F and grease a muffin pan with cooking spray.
Pour the egg/veggie mixture evenly into the muffin pan. You’ll have enough for all 12 muffins
Bake for about 15 minutes, or until the tops are firm to the touch or if an inserted toothpick comes out clean. Let cool in the pan for a few minutes, before removing. Serve immediately or let finish cooling on a cooling rack. Store in an airtight container in the fridge for no longer than 4 days or store individually in the freezer. To thaw, remove from the freezer the night before and store in the refrigerator.
Photo Credit: Oh She Glows