A Guide to Feeding our Future

By: Kristin Harris, RHN – Richmond Hill, ON

Mornings can be hectic for families to get out the door – breakfasts to be eaten, lunches and snacks to be packed, not to mention showers, getting dressed, kids to school/daycare, mommas and papas to work…there’s a lot to do!

Here’s the thing: how you start your morning sets the tone for the whole day, so if you’re rushed, stressed, fighting to get everyone out the door, and running on a coffee and a bagel, you’re probably not feeling your best or setting yourself up for a successful day.

Not only does the stress of a disorganized morning affect your productivity and mindset, but also, the food you eat directly affects your mood – attention span, focus, energy levels, anxiety etc. Here are some tips to set you and your family up for a happy, organized, energetic and productive day:

1) Eat a good breakfast

This doesn’t mean that you need to slave over the stove whipping up gourmet omelets each day of the week. There are many options for quick AND healthy meals that the whole family will enjoy.

The key is to include a complex carb, good quality protein and healthy fat, as these will keep you satiated and your blood sugar stabilized. Here are some examples:

  • Buckwheat waffles (I like Nature’s Path) with almond/cashew/sunflower seed butter, cinnamon and 100% pure maple syrup or raw honey.
  • Sprouted toast (like Silver Hills brand or Ezekiel) with almond butter (or sunflower seed butter) and sliced bananas or, mashed avocado on toast.
  • And my ultimate fave – SMOOTHIES! I love smoothies because they take no time to make, you can take them to go and you can jam all sorts of nutrient dense foods into one yummy drink that both kids and adults love!

mornings - kristin harris

Here’s a base smoothie recipe that I like to use:

  •  1½ cups liquid (water, coconut water, almond, rice or coconut milk)
  • 1 cup greens like spinach (you can’t taste it, I promise)
  • ½ banana
  • 1 cup frozen berries
  • 1 TBSP flax oil
  • protein – vegan protein powder, organic greek yogurt, raw nuts/seeds, nut butter, etc.

2) Pack your lunch the night before

This will save you lots of time in the morning, will keep you organized, and will ensure the packed meals are healthy and balanced because you’re not scrambling to put something together in the a.m.

The best tip I can provide for lunches is to make extras at dinner so that you have leftovers. Another option is on Sunday, make a big batch of a salad (quinoa salad, bean salad, spelt pasta, etc) so you’ll have plenty throughout the week.

Try this simple recipe for Quinoa Salad:

  • 2 cups cooked quinoa
  • 2 carrots, grated
  • ½ cup green onion, chopped
  • 1 red pepper, diced
  • crumbled feta
  • 1 can of chickpeas


  •  juice from 1 lemon
  • 2 TBSP olive oil
  • 2 garlic cloves, minced
  • 1 tsp cumin
  • pinch of sea salt and pepper

In a large bowl combine all salad ingredients. In a separate bowl or jar, mix together dressing ingredients and then stir into quinoa salad. Enjoy!

3) Schedule your prep time

Organizing and scheduling in time to make nutrition a priority is key to success. Schedule one hour, once a week, to do some prep work, such as cutting up veggies ahead of time so that packing lunches and snacks are easier. Have fruit ready to go in a fruit bowl or in the fridge to grab on the go, and make one or two snacks, like homemade granola bars or date bites – or hummus to go with veggies and crackers.

Here’s a basic hummus recipe that you can try – feel free to mix it up by trying other beans or adding different flavours like roasted red pepper, roasted garlic or sundried tomatoes!

  • 1 can of chickpeas
  • 2 TBSP tahini
  • juice from 1 lemon
  • 2 TBSP olive oil
  • 1 tsp cumin
  • 1 garlic cloves
  • pinch of sea salt

Puree all ingredients together and store in refrigerator.

Here’s to smooth sailing in the morn! 🙂

(Educated Eater note: you can find more great “easy morning” ideas by browsing our recipe categories!)


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: