Breakfast can be full of flavour and beneficial calories, instead of the fast toast and smear of butter, or bagel and peanut butter you might otherwise reach for. Fast, simple and yummy breakfasts can keep you going until lunch time with the right fibre, protein and fat combinations. Here are a few suggestions for a powerful way to start your day. These breakfasts can be prepped in advance, made in bulk or whipped up that morning.
Dairy, Egg, Gluten, Nut, and Wheat Free. Vegan and Vegetarian. Serves 4
Fast and simple and a one-pot wonder! You can make a big batch on Sunday and heat up portions throughout the week. Coconut milk, rice milk, or dairy milk can be substituted for the unsweetened almond milk depending on dietary restrictions and preferences.
2 ripe bananas, mashed
1 tablespoon (15 mL) chia seeds
Heaping ⅔ cup (160 mL) gluten-free old-fashioned rolled oats
1¼ teaspoons (6 mL) ground cinnamon, divided
1⅓ cups (325 mL) unsweetened almond milk
⅓ cup (75 mL) filtered water
Pinch of ground ginger, for garnish (optional)
Add the banana, chia seeds, oats, ¼ teaspoon (1 mL) cinnamon, almond milk, and water to a saucepan and stir to combine. Cover and store in the fridge overnight.
In the morning, heat the oatmeal over medium heat, stirring frequently, until warmed through and a creamy consistency is achieved. If it thickens too much, add more water or almond milk.
To serve, pour the oatmeal into serving bowls and top with the remaining 1 teaspoon (5 mL) of cinnamon or a sprinkle of ginger (if using).
TIP: Substitute half a grated pear for the banana for a different flavour profile.
NUTRITIONAL INFORMATION This oatmeal is high in fibre, protein, and omega-3 fatty acids, which are essential for brain development and health.
Dairy, Egg, Gluten, Wheat, and Nut Free. Vegetarian and Vegan. Makes 1½ cups
Chia seeds are a powerhouse of protein, fibre, calcium, iron, vitamins, and essential fats. It may seem odd to eat seeds and milk, but this is a meal or a snack that will appeal to the whole family. This makes both a great breakfast, snack, and lunch addition. Coconut milk or dairy milk can be substituted for the almond milk depending on dietary restrictions and preferences.
⅓ cup (75 mL) white chia seeds
1½ cups (375 mL) unsweetened vanilla almond milk
2 tablespoons (30 mL) pure maple syrup
½ teaspoon (2 mL) pure vanilla extract
For serving (optional):
Fresh grated pear
Add the chia seeds, milk, maple syrup, and vanilla to a 16-ounce (475 mL) airtight jar. Secure the lid and shake to combine.
Store in the fridge for 1 hour. Shake the mixture again or stir, then return it to the fridge with the lid on and let sit overnight.
In the morning, pour about 1 cup (250 mL) of chia pudding into a serving bowl and top with fruit, if desired.
NUTRITIONAL INFORMATION Be sure to drink a lot today, as these seeds are a fantastic source of fibre.
Dairy, Gluten, Wheat, and Nut Free. Vegetarian and Vegan. Makes about 12 pancakes
Anything that can be made in a blender is a good thing. This recipe is fast and simple, and you’ll have only one appliance to wash. I came across these pancakes one weekend, made a massive batch, and then ate them all week long. They are filling, so you won’t need as many as your usual mile-high stack.
Virgin coconut oil or unsalted butter, for cooking
Sliced fresh fruit: apple, pear, or banana
Fresh berries: blueberry, blackberry, or raspberry
Crofters Fruit Spread
Pure maple syrup
Heat the oven to 200°F (100°C) to keep the pancakes warm as you make the rest of the batch.
Place the oats, almond milk, banana, cinnamon, honey, salt, vanilla, and baking powder in a blender and blend until smooth. Add the egg and pulse a few times.
Heat a skillet or griddle over medium heat and melt 1 to 2 teaspoons (5 to 10 mL) of coconut oil. Pour ¼ cup (60 mL) of the batter into the skillet and cook until the pancake is no longer shiny or wet looking, about 3 to 4 minutes. Flip it over and cook another 2 to 3 minutes. Repeat until the batter is all gone, adding a bit more milk if the batter starts to thicken. Place the cooked pancakes in a heat-proof dish in the oven to keep warm.
Serve the pancakes with fruit, berries, fruit spread, and maple syrup, if desired.
Store the pancakes in an airtight container in the fridge for up to 3 days. Reheat in an oven set at 275°F (135°C) for 10 minutes. The pancakes also can be stored in the freezer for up to 1 month.
NUTRITIONAL INFORMATION The fibre and protein in these pancakes make them hearty and nutritious.
EGG AND AVOCADO WRAP
Dairy, Gluten, Nut, and Wheat Free. Vegetarian and Vegan. Serves 4
This wrap contains protein, good fats, and greens. It’s a win all around, and it only takes a few minutes to make. It’s colourful and filling and ticks all the nutrition boxes for a powerhouse breakfast.
4 large eggs
Virgin coconut oil, for cooking
2 handfuls of baby spinach
4 whole-grain wraps
1 ripe avocado, pitted, peeled, and sliced
½ cup (125 mL) salsa
Beat the eggs in a small bowl.
Heat the coconut oil in a small skillet over medium heat. Pour the eggs into the hot skillet and move them around until they start to cook, then scramble for about 2 minutes. Add the spinach and allow it to wilt slightly from the heat.
Remove from the heat. Divide the egg and spinach mixture into 4 portions and spoon each portion onto a whole-grain wrap. Top with a few slices of avocado and salsa. Roll up the wraps and enjoy!
NUTRITIONAL INFORMATION Healthy fats, protein, vitamin K, vitamin A, and folate make this wrap a nutritional powerhouse.
GO FASTER GRANOLA BARS
Dairy, Egg, Gluten, Wheat, and Nut Free. Vegetarian and Vegan. Makes 16 bars
For anyone who is a slave to the granola bar, this is for you. Most store-bought bars are carb-rich and keep you going only until mid morning (if you are lucky). One of these Go Faster Granola bars with an apple or orange on the side makes for a super speedy and portable on-the-go breakfast, and it will last and last. Substitute sunflower seed butter for the nut butter to make them safe for school and those with allergies.
1 cup (250 mL) flake cereal such as Nature’s Path Heritage Flakes, Millet Rice Flakes, or Corn Flakes
1 cup (250 mL) old-fashioned rolled oats
¾ cup (175 mL) dried fruit (Thompson raisins or sultanas, chopped dates, unsulphured apricots)
¼ cup (60 mL) sunflower, pumpkin, or sesame seeds
¼ cup (60 mL) chopped almonds (optional)
½ cup (125 mL) brown rice or barley malt syrup
2 tablespoons (30 mL) coconut butter or unsalted butter
¼ cup (60 mL) almond, pumpkin seed, or sesame seed butter
Combine the cereal, oats, dried fruit, seeds, and almonds in a bowl.
In a large saucepan, gently heat the brown rice syrup, coconut butter, and almond butter until melted and smooth. Remove from the heat, add the dry ingredients, and quickly stir to coat. Press into an 8-inch (2 L) square pan.
Refrigerate for at least 1 hour and cut into squares.
Store the bars in an airtight container at room temperature for up to 5 days or in the freezer for up to 2 weeks.
NUTRITIONAL INFORMATION These bars are a good source of vitamin E, calcium, zinc, vitamin B1, manganese, magnesium, protein, copper, selenium, phosphorus, vitamin B5, and folate.
For more tips on how to eat a better breakfast, check out this clip from NewsTalk1010.
Eat breakfast like a king, lunch like a queen and dinner like a pauper for the best energy and balance throughout the day.
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