A Guide to Feeding our Future

Archive for the ‘Breakfast’ Category

Educated Eater Baking Tip

If you have a recipe that calls for both oil and honey (or molasses, agave, or other sticky substance), use this to your advantage:

Pour the pre-measured oil first into the measuring cup you will be using for the sticky ingredient, and empty it into your mixture. Then when the time comes to measure your sticky sugar substance, the proper measuring cup will already be prepped for you. Cleanup will be much easier and the syrup will simply slide right into your bowl!

Thanks to Dr. Hollie M. Hunt-Last, RHN (Moncton, NB) for this helpful baking tip!

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Breakfast Acorn Squash

By: Katie Laughlin, student of Holistic Nutrition – Cincinnati, OH, USA

“A grain-free alternative to oatmeal! Also makes a great afternoon snack. You can prepare the recipe and keep it in the fridge and enjoy cold, or warm it up if you’d like! I usually cook two squash and keep the rest for another day.”

Ingredients:

  • 1 acorn squash
  • 2 TBSP Coconut or Almond Milk
  • ½ tsp vanilla
  • Top with cinnamon, drizzle of honey, dried blueberries, chopped nuts, etc.

Directions:

  1. Cut acorn squash in half, scoop out seeds, and place on a cookie sheet.
  2. Bake at 375 F for 30-40 minutes (skin-side up) or until pulp is soft.
  3. With a fork, scrape the pulp away from the flesh of the squash.
  4. Add milk and vanilla and stir. Top with toppings of your choice, and enjoy!

Breakfast Squares

By: Lise Fournier, RHN – Moncton, NB

“These are easy-peasy breakfast squares that can also be used as a snack or light meal replacement.  They are vegan and contain no flour or added fat.  I have had rave reviews from them all summer!”

Educated Eater Note: these squares cook a little longer than our 30 minute criteria, but they’re so quick and easy to make that we had to include them!

Yields: 12 decent size squares, or you can cut them up smaller for children or small appetites.

Ingredients:

  • 3 cups oatmeal
  • ½ cup chia seeds
  • pinch of salt
  • 1 ½ cups frozen blueberries
  • ½ cup dried sour cherries
  • 1 cup sliced strawberries
  • 3 cups rice milk (or coconut or almond or soy), plus one cup of water.
  • ¼ cup maple syrup
  • 1 tsp vanilla (optional)

Directions:

  1. Pre-heat oven to 375C.
  2. Mix the dry ingredients well and then add the blueberries.
  3. Add the rice milk and make sure the fruit are well distributed as you add the strawberries and the maple syrup.  All this can be done in a baking pan.  Let sit for a few minutes.
  4. Place in oven and bake for 45 minutes or until it feels firm.
  5. Cool and cut into squares.

Apple-licious Muffins

By: Melanie Cornacchia, Student of Holistic Nutrition – Toronto, ON

“A delicious muffin for all ages to enjoy the goodness of apples and raisins.”

Yields: 12 muffins

Ingredients:

  • 2 cups spelt flour
  • 1 tsp baking soda (non-aluminium)
  • 1 tsp ground cinnamon
  • ½ tsp sea salt
  • ½ large apple, peeled & diced (I prefer Macintosh)
  • ½ cup raisins
  • ¾ cup applesauce (homemade or jarred)
  • 1/3 cup water
  • 1/3 cup maple syrup
  • 3 TBSP sunflower seed oil (plus some extra to coat each muffin tin)

Directions:

  1. Gather all ingredients for your working space and preheat oven to 375 F.
  2. Prepare muffin tray with a light coating of oil (applied with a small piece of paper towel, or a clean finger). You may use paper liners, though I feel the oil in the tray works best.
  3. In a large bowl, mix all the dry ingredients gently with a spatula.
  4. In a separate bowl, mix remaining ingredients. Add to the dry and gently stir with the spatula until the flour is all wet.
  5. Distribute batter into muffin tray and bake for 18-22 minutes, until tops are doomed and an inserted toothpick comes out clean.
  6. Store in an airtight container for up to 2 days on the counter (up to 7 days in the fridge).

Homemade Granola

By: Dana Rourke, RHN – Kitchener, ON

Great on its own or as a topping for yogurt, fruit salad or anything else that needs a sweet healthy crunch!

Yields: about 5 cups

Ingredients:

  • 3 cups rolled oats (not instant)
  • ¾ cup sliced or slivered almonds
  • ½ cup raw sunflower seeds
  • ½ cup raw pumpkin seeds
  • ½ TBSP cinnamon
  • ¼ tsp salt
  • 2 TBSP melted butter (or vegan margarine)
  • ½ cup maple syrup
  • 1 cup of any variety of unsulphured dried fruit (cherries, cranberries, raisins, apricots, dates and/or figs)

Directions:

  1. Preheat oven to 325 degrees F and place rack in the center of the oven.  Line a baking sheet with parchment paper.
  2. In a large bowl combine the rolled oats, nuts, seeds, cinnamon, and salt.
  3. In a small bowl, stir together melted butter (or vegan margarine), and maple syrup. Pour this mixture over the dry ingredients and toss together, making sure all the dry ingredients are coated with the liquid.
  4. Spread onto the prepared baking sheet and bake for about 30 – 45 minutes or until golden brown, stirring occasionally so the mixture browns evenly. The browner the granola gets (without burning) the crunchier the granola will be.
  5. Place on a wire rack to cool. Break up any large clumps of granola while the mixture is still warm.
  6. Once the granola has completely cooled, add the dried fruit.
  7. Store in an airtight container or plastic bag in the refrigerator. It will keep for several weeks.

Blueberry Spelt Pancakes (with Peach Sauce)

By: Linda Houle-Robert, RHN – Orleans, ON

A healthy variation to a weekend favourite!

Ingredients:

  • 1 cup spelt flour (or for gluten-free, use brown rice, quinoa or buckwheat flour)
  • ½ cup oat bran (omit for gluten-free)
  • 1 tsp aluminum-free baking powder
  • 2 cups unsweetened brown rice or almond milk
  • 1 tsp pure vanilla extract
  • 2 eggs
  • 1 cup wild blueberries

Optional peach sauce:

  • organic coconut oil or butter (for sauteeing)
  • 4-5 peaches, sliced
  • ¼ cup walnuts, chopped
  • cinnamon to taste
  • sucanat sugar (optional)

Directions:

  1. Combine the dry ingredients.
  2. Add rice/almond milk, whisked eggs, and vanilla extract (and if you wish to have thinner pancake batterr, add a touch of water).
  3. Fold in the blueberries, don’t over mix! (you can replace blueberries with chopped peaches or raspberries if you wish)
  4. Heat small amount of oil in your pan on medium so the pancakes don’t stick (recommend using organic coconut oil) .
  5. Pour batter into pan. Flip pancakes when the outsides start to get slightly firm (since the batter is thick, it probably won’t bubble on top so that wouldn’t be an indicator to flip in this case).
  6. For the peach sautee sauce:
  • Melt butter/coconut oil to lightly coat your pan.
  • Add peaches and walnuts, then sprinkle with cinnamon and a touch of sucanat.
  • Cook on medium until tender.
  • Serve sauce over pancakes and enjoy!

Easy Granola Bars

By: Debbie Shilson, RHN – Acton, ON

“My kids love it, because it is a granola bar they can prepare themselves. It’s easy and free of nuts, milk, and eggs which means they can bring it to school.”

Servings: 12 bars

Ingredients:

  • ½ cup honey
  • 1 cup  rolled oats
  • ½ cup raisins
  • ½ cup sunflower seeds
  • ¼ cup dried dates or dried apricots

 Directions:

  1. Mix all ingredients in a bowl.
  2. Spread out into an 8”x8” square baking dish, let air dry.
  3. Cut into 12 bars.