The meaning of “breakfast” is literally breaking the fast since you would have last eaten dinner the night before and would not have eaten for 6-9 hours. Breakfast has so many benefits, which is why we always hear that breakfast is the most important meal of the day. A healthy breakfast should provide you with 20-25% of your total daily nutrient requirements. It is important to have a variety of foods in your daily diets, especially at breakfast, and it is important to check the labels as some breakfast products may have added sugar or salt in them.
Importance of Breakfast
It helps restore the energy that you have lost while you were asleep
It helps give you energy for your morning activities
It helps you consume fibre, vitamins, and even some minerals
It is important to set a regular time to eat breakfast (and all your other meals as well) as it has shown to:
If you don't already know by now, I love waking up to a delicious and healthy breakfast! Busy mornings that include an 11 month old (that has already started walking!!), leaves me with very little time to prepare an elaborate breakfast. For those crazy mornings, preparing breakfast the night before is the perfect option. Overnight oats are a healthy and convenient option if you are looking for something on-the-go or you just can't/don't want to make breakfast in the morning.
I'm sure you have seen or tried the 2 ingredient banana pancakes made with only eggs and bananas all over the Internet. Although they will never replace my regular pancakes made with flour, I enjoy whipping up a batch for a quick breakfast or as a snack. I wanted to take the pancakes to another level by packing in more nutrition so I added hemp seeds and all-natural peanut butter. The result was a pancake that was not only packed with more nutrients, but also a super easy, flour-free pancake that is fluffier and tastes better than the traditional 2 ingredient pancakes!
Try these pancakes for a post-workout snack or when you are looking for something to get you through to the end of the day.
These pancakes are:
Packed with protein
Healthy fat friendly (Omega 3 & 6)
When I am having these pancakes for breakfast, I add a little drizzle of Maple syrup and a dollop of peanut butter.
I have the biggest sweet tooth, which means I am usually (read: always) craving something sweet when snack time hits. I am also a chocoholic and always find ways to add chocolate to my healthy snacks. I created these cookies one night when I was craving chocolate and something sweet but was looking for something a little healthier. These cookies satisfy my sweet and chocolate cravings while also giving me a good balance of protein + fibre + healthy fats.
The star of these cookies are Hemp Hearts. Hemp hearts are seeds that have a nutty flavour and are packed with protein, healthy fats, and fibre. I love adding Hemp Hearts to my oatmeal, smoothies, and baked goods.
Another great thing about these cookies is that they are GLUTEN-FREE! These chocolate power cookies are made with a blend of quick oats, Hemp Hearts, and ground flaxseed. Talk about triple threat!
I was not a fan of oatmeal up until a few years ago. Maybe it had something to do with the fact that the first time I ate oatmeal, it was instant oatmeal. I was immediately turned off by the sweetness and texture. A couple of years ago, I took a bite out of my husband's steel cut oats and I absolutely loved it! If you haven't tried steel cut oats, it is the way to go! Over the past year, I have made steel cut oats two ways, one sweet and one savoury.
Savoury oatmeal is a good way to change things up if you are bored of the regular sweet oatmeal combinations. This savoury oatmeal recipe is so simple - you won't even have to look at the recipe the second time you make it. Use whichever types of vegetables you have on hand. Mixed frozen veggies would be the easiest, but feel free to chop up some fresh mushrooms, broccoli, or any other veggies in your fridge.
There are different types of oats you can buy at the store. My favourite are steel cut oats, which are the...
Breakfast is one of my favourite meals. Aside from the nutritional benefits of having breakfast, I simply cannot start my day unless I have a wholesome breakfast. My husband is an even bigger fan of breakfast - we usually talk about what we will eat for breakfast the night before. Pancakes are usually a weekend pick, because who doesn't want to start the weekend off with a stack of homemade pancakes?!
Up until a few years ago, I would opt for the pancake mix boxes because I thought pancakes from scratch were just too much work first thing in the morning. When I started making my pancakes from scratch, I realized how quick and easy it is to whip up a batch in the morning. The great thing about making your own pancakes is that you know exactly what is going in your pancakes. I have a couple of go-to pancake recipes that I love. This pancake recipe uses oats and whole wheat flour, packing in the fibre to help you feel full until you are ready for lunc...
I recently had the opportunity to attend a cooking workshop for Registered Dietitians hosted by Canadian Lentils for Nutrition Month. It was great to spend the morning learning about and cooking with lentils.
Learning lentil recipes with Christine Farkas at Cirillo's Culinary Academy.
When most people think about lentils, they often think about lentil soup or daal. While I love my daal, this workshop introduced me to many unique ways to incorporate lentils into my diet.
Split red, whole green, beluga, and French greens. Which lentils have you tried and which are your favourite? I love split red lentils!
Nutritiously speaking, lentils are a great source of protein making it a good addition to your #MeatlessMonday. Some highlights are:
High in fibre
Low glycemic index (great for blood sugar control)
Good source of potassium, iron, manganese, and folate
Cooking lentils is as simple as 1-2-3. No overnight soaking required, just rinse, simmer, and serve! Clic...