A Guide to Feeding our Future

Archive for the ‘Breakfast’ Category

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


  • 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)


  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


  • 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)


  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!


  • 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)


  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


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


  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.

Oatcakes with Apples

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

“Breakfast is my absolute favorite meal of the day! This recipe provides sustainable lasting energy, balances blood sugar, increases metabolic rate and wakes up your brain for mental alertness.  My girls absolutely love these!”


  • 1 cup Bob’s Red Mill “Old Fashioned” Steel Cut Oats
  • 3 cups of water
  • 1 -2 TBSP ground golden flaxseeds
  • 1 -2 TBSP chia seeds (optional)
  • ¼ cup organic walnuts
  • ¼ cup pumpkin seeds
  • 1 organic gala apple, sliced (or sliced pear)
  • sprinkle of cinnamon


  1. Bring oats and water to a boil and let simmer for 10-20 minutes (depending how chewy you like your oats). Stir occasionally.
  2. Once oats have cooled, add ground flaxseeds and chia seeds.  Make patties with your hands (it may stick a bit) about 3/4 inch thick. You will get about 6-8 patties. You can freeze them or leave them in the fridge for later in the week.  To avoid rushing on a school morning, I like to cook my oats the night before, store my pot in the fridge and in the morning I just have to make my patties and cook them.
  3. On low heat, lightly brown the oatcakes with a bit of coconut oil on the stovetop with the walnuts, pumpkin seeds and sliced apples.  Sprinkle with cinnamon goodness for some blood sugar control.
  4. Serve with a bit of pure maple syrup and enjoy!

Basic Kid-Friendly Muffins

By: Richard Major, RHN – Kelowna, BC

“I have not yet met a kid who has not liked these muffins.  Especially when there are blueberries mixed in!”


  • 2 ¼ cups spelt flour
  • ¼ tsp cinnamon
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ½ tsp sea salt
  • 1 TBSP ground flaxseed mixed with 3 TBSP water
  • ¼ cup grapeseed oil
  • 1 cup buttermilk (or 1 TBSP vinegar with 1 cup almond/coconut milk or other milk alternative)
  • ¼ cup applesauce
  • ¼ cup maple syrup
  • Optional: mix ½ cup blueberries or favourite fruit in with the batter!


  1. Pre-heat oven to 400F.
  2. Whisk in wet ingredients and pour into sifted dry ingredients.
  3. Mix only until well blended (do not over mix).
  4. Scoop into muffin tins.
  5. Bake for 15 minutes. Makes 12 muffins.

Build-Your-Own Power Muffin

By: Deborah Luscomb, RHN – Halifax, NS

Customize this healthy muffin recipe to your taste – lots of creative ingredient options to choose from!


  • 1 cup brown rice flour
  • 1 cup kamut or spelt flour (or other flour of choice)
  • 1/4 cup hemp meal or hulled seeds
  • 1/4 cup flax meal
  • 2 tsp baking powder
  • 3/4 cup sunflower or safflower oil
  • 1/2 cup blackstrap molasses (or maple syrup to taste)
  • 2 beaten eggs (optional for lightness)
  • 2 mashed bananas OR 3/4 cup unsweetened applesauce

OPTIONAL additions – mix and match any of the following:

  • ½ cup coconut, grated, unsweetened
  • ¼ – ½ cup raisins or other fruit
  • ¼ cup black sesame seeds (or seeds of choice)
  • ¼ cup sunflower seeds
  • ¼ cup goji berries
  • ½ cup grated carrot
  • Any spices you wish to taste: cardamom, cinnamon, nutmeg, fennel, anise, clove, ginger


  1. Preheat oven to 350 F
  2. In a large bowl, combine all dry ingredients.
  3. In a smaller bowl, combine all wet ingredients.
  4. Pour wet ingredients into dry and stir until just combined.
  5. If adding fruit or nuts, fold them in.
  6. Bake for 25 minutes. Makes 12 muffins.

Morning Maple Brown Rice

By: Kimberley Record, RHN, Health Coach – Peterborough, ON

“This is a great way to use up any leftover rice from last night’s dinner (in fact, I usually make extra so we can make this hot cereal in the morning!). The addition of hemp and chia seeds adds enough protein, healthy fat and fibre to ensure it carries you through till your mid-morning snack. It’s one of my daughter’s favourites, so safe to say it’s kid-approved…and it’s also great cold as an afternoon snack or healthy dessert!”


  • 2 cups cooked brown rice
  • 1 ¼ cups unsweetened almond milk
  • ¼ cup pure maple syrup
  • ¼ cup chia seeds
  • ¼ cup shelled hemp seeds (a.k.a. hemp hearts)
  • ½ cup raisins
  • cinnamon to taste


  1. In a medium saucepan, stir together brown rice, almond milk and maple syrup.
  2. Warm at medium temperature.
  3. Once desired temperature is reached (not boiling), mix in remaining ingredients.
  4. Serve warm and enjoy!
  5. (Option) Refrigerate any leftovers and enjoy as a cold snack or dessert.

Note on chia seeds:
Chia seeds are very high in soluble fibre and therefore tend to plump up over time in liquid, giving them a tapioca-like texture. So you can experiment with adding them to the mix a bit earlier and find your favourite texture (more or less crunch)!

Sneaky Smoothie

By: Jennifer Kavander, RHN, ROHP – Vancouver, BC

“Looking for a great way to sneak in some extra servings of fruits and veggies?  This smoothie is a nutritional powerhouse, and a great way to squeeze in 2 to 4 servings of antioxidant rich fruits and veggies.  With the addition of protein and healthy fat, it makes for a perfect snack, or a quick breakfast.  While spinach does seem like an odd ingredient to include, due its mild sweet flavour, the only reason you will know it’s there is because of the colour. ”


  • ½ cup fresh or frozen blueberries
  • ½ banana – the riper the better 🙂
  • 2 cups raw baby spinach leaves
  • 1 cup unsweetened almond or hemp milk (may modify to desired consistency)
  • ½ scoop vegan or whey protein powder
  • 1 tsp coconut oil
  • 2 tsp organic grade B maple syrup or a pinch of stevia
  • Pinch of ground cinnamon
  • 2-3 ice cubes
  • 1 tbsp raw cacao powder (optional)


  1. Place all ingredients in a blender.
  2. Blend until smooth (if too thick, add more almond or hemp milk).

Optional Kid-friendly tip:
If you can’t convince your children to drink something green, try adding a tablespoon of raw cacao powder.  In addition to changing the colour from green to chocolate brown, you’ll be adding in yet another dose of essential minerals and antioxidants!