Breakfast
Pumpkin Pie Overnight Oats
Submitted by Brianne Collette, Graduate Dietitian
Ingredients
½ cup oats
1/3 cup pumpkin puree
½ tsp pumpkin pie spice
½ tsp cinnamon
1 tbsp maple syrup or honey for sweetness (optional)
1 tbsp chia seeds
~½ cup to ¾ cup skim milk or unsweetened almond milk to cover
Directions
½ cup oats
1/3 cup pumpkin puree
½ tsp pumpkin pie spice
½ tsp cinnamon
1 tbsp maple syrup or honey for sweetness (optional)
1 tbsp chia seeds
~½ cup to ¾ cup skim milk or unsweetened almond milk to cover
Directions
- Mix all ingredients in bowl or jar and set in fridge overnight! Oats will be ready in the morning.
- Eat it cold or heat it up in the microwave (might need a little more milk when heating).
Banana Coconut Protein Pancakes
Submitted by Chris Hyde, RD
Ingredients
1/2 banana 2 eggs 1 tsp vanilla 1/2 scoop vanilla protein 1/2 tsp baking soda 1/4c coconut flour Milk for the desired consistency Regular or artificially sweetened maple syrup |
Directions
|
Banana Oatmeal Pancakes
Submitted by Jennie Cowan, RD
Makes 18 Pancakes
Ingredients
1 cup old fashioned oats 1 cup flour ¼ brown sugar 1 tsp cinnamon 2 tsp baking powder ¼ tsp salt ¾ cup plain yogurt |
¼ cup canola oil ¾ cup milk 2 large eggs 1 tsp vanilla 2 ripe bananas 2/3 cup cooked red split lentils |
Directions
Note: they will take longer to cook than regular pancakes so do not turn early. |
Tropical Couscous
Submitted by Jennie Cowan, RD
Makes 4 Servings
Ingredients
¼ cup dried mango, chopped 2 tbsp shredded coconut 2 cups milk 1 cup whole wheat couscous |
Topping: 1 cup plain yogurt (or use flavoured yogurt and skip the honey) 1 tbsp liquid honey ½ ts vanilla 2 sliced bananas |
Directions
1-In a medium saucepan combine Mango, coconut and milk. Bring to almost a boil stirring often. Stir in couscous, remove from heat cover and let stand for 5 minutes. Fold in sliced bananas 2-Whisk yogurt, honey and vanilla. 3-Serve yogurt mixture on top of couscous mixture |
Power Muesli
Submitted by Jorie Janzen, RD
Ingredients
1/2 cup uncooked oatmeal
1/2- 3/4 cup low fat milk or almond milk
1/2 tsp cinnamon
2 tbsp dried fruit
2 Tbsp slivered almonds or 1 Tbsp almond butter
2 tbsp flavoured Greek yogurt
1/2- 1 cup berries
Directions
Mix oatmeal, milk, cinnamon, dried fruit and almonds in a microwave safe container. Heat in microwave for 50 seconds on "high". Remove from microwave, stir, and top with Greek yogurt and berries.
Variations
Add 1/2 mashed banana or 1/4-1/2 c pumpkin puree to pump up the flavour.
1/2 cup uncooked oatmeal
1/2- 3/4 cup low fat milk or almond milk
1/2 tsp cinnamon
2 tbsp dried fruit
2 Tbsp slivered almonds or 1 Tbsp almond butter
2 tbsp flavoured Greek yogurt
1/2- 1 cup berries
Directions
Mix oatmeal, milk, cinnamon, dried fruit and almonds in a microwave safe container. Heat in microwave for 50 seconds on "high". Remove from microwave, stir, and top with Greek yogurt and berries.
Variations
Add 1/2 mashed banana or 1/4-1/2 c pumpkin puree to pump up the flavour.
Fibre-Packed Hot Cereal
Submitted by Marieke Breakey, RD
Ingredients
3 ½ cups of water 1 cup 12 grain cereal, dry 4 Medjool dates, finely chopped 1 apple, chopped 1 tbsp chia seeds ½ tsp nutmeg 2 tsp cinnamon 1-2 tbsp chopped pecans, toasted |
Directions
Bring water to boil and pour in 12 grain cereal. Add chopped dates, apple, chia seeds, cinnamon and nutmeg. Stir to combine. When it resumes to boil, reduce heat (low to medium) cover and cook for 15 to 20 minutes, stirring occasionally. Meanwhile, toast pecans under broiler (check frequently to prevent burning). Remove hot cereal from heat and serve with milk or vanilla Greek yogurt and chopped pecans. Keeps well in the fridge in an airtight container for 3-4 days. |
Note:
This recipe calls for 12 grain cereal which contains: cracked wheat, rye meal, steel cut oats, cracked triticale, hulled millet, barley flakes, thick flaked oats, brown flax seeds, buckwheat grits, white sesame seeds, sunflower seeds, and golden flax seeds (available at bulk food stores). You can also use wild oats or steel cut oats instead. |
Berry Scrambled Egg Pancakes
Submitted by Tenille Sonnichsen, RD
Ingredients
3 eggs
3 ripe bananas
1 19oz can pure pumpkin puree
½-1 cup mixed berries (fresh or frozen)
Directions
Mix all ingredients together until well mixed.
Heat a non-stick frying pan over medium heat.
Lightly grease frying pan with canola or coconut oil.
Once pan is heated, spoon mixture into pancake sized rounds in frying pan (approximately 4 heaping tablespoons per pancake). Cover with a lid. Allow to cook until firm enough to flip, about 3-4 minutes. After flipping, cook for 1-2 minutes.
Serve warm with a drizzle of maple syrup.
As an alternative to pancakes, this mixture can be cooked just like scrambled eggs- pour into heated non-stick frying pan, and scramble as it cooks. Serve warm with a drizzle of maple syrup.
3 eggs
3 ripe bananas
1 19oz can pure pumpkin puree
½-1 cup mixed berries (fresh or frozen)
Directions
Mix all ingredients together until well mixed.
Heat a non-stick frying pan over medium heat.
Lightly grease frying pan with canola or coconut oil.
Once pan is heated, spoon mixture into pancake sized rounds in frying pan (approximately 4 heaping tablespoons per pancake). Cover with a lid. Allow to cook until firm enough to flip, about 3-4 minutes. After flipping, cook for 1-2 minutes.
Serve warm with a drizzle of maple syrup.
As an alternative to pancakes, this mixture can be cooked just like scrambled eggs- pour into heated non-stick frying pan, and scramble as it cooks. Serve warm with a drizzle of maple syrup.
Looking for more great recipes?
Check out these member-tested recipes from around the web:
Spinach and Feta Wrap from Everyday Sports Nutrition for Women
www.everyday-sports-nutrition-for-women.com/recipe-spinachomeletwrap.html
Prune Breakfast Cookies from Recipe Runner
reciperunner.com/prune-breakfast-cookies-2/
www.everyday-sports-nutrition-for-women.com/recipe-spinachomeletwrap.html
Prune Breakfast Cookies from Recipe Runner
reciperunner.com/prune-breakfast-cookies-2/