Breakfast Recipes

Browse through sustainable breakfast recipes that are inspired by the seasons, with a sentiment to organic and Fairtrade options. Compiled by a Registered Dietitian these recipes will help you live a healthy, sustainable lifestyle.

Some of my favourite recipes include these High Protein Steel-Cut Oats with Peanut Butter, this Turmeric Golden Milk Smoothie Bowl or this Berry Cauliflower and Greens Smoothie Bowl without Banana.

High Protein Steel-Cut Oats with Peanut Butter Recipe

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High protein steel-cut oats are a great start to any morning. They are also high in fibre, and sweetened with low glycemic index sweeteners making them a long-lasting breakfast providing sustained energy all morning.

A healthy alternative to pancakes! Good source of protein! Now that I have your attention, let me elaborate on my bold statements. Nutrition Science is an interesting field in that it is ever evolving and recommendations are continuously being improved upon. One area that is under review is our current daily protein recommendations. We won’t know for a while, but there is some speculation that they are about to be increased. Nevertheless, following a plant-based diet can sometimes leave some of us a bit short on our protein needs – so no better place to start improving on this than with breakfast. This recipe for Simple Steel-Cut Oats with Peanut Butter and Banana offers 15g of protein per serve, which can get you well on your way to meeting your daily protein requirements.
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Simple Chocolate Orange Oatmeal for Breakfast

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Looking for the perfect bowl of oatmeal? Look no further. This recipe for chocolate orange oatmeal for breakfast is so simple to make, and the combination of flavours makes it feel like dessert in the morning

Nothing better on these cold, dark mornings than a nice steaming bowl of nourishing oatmeal for breakfast. My smoothies have taken a back seat, but with them has gone my daily addition of medicinal mushroom blend. Medicinal mushrooms have been making regular appearances in health enthusiasts diets and for good reason! When I found out about this Reishi Hot Chocolate mix, I knew it would be an easy addition to my morning routine. Currently, my favourite way is to add it to my oatmeal, which when combined with orange marmalade, it makes this delicious chocolate orange oatmeal for breakfast.

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Turmeric Golden Milk Smoothie Bowl

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A simple nourishing breakfast packed full of anti-inflammatory properties and wholesome ingredients. This Turmeric Golden Milk Smoothie Bowl is a modern take on an ancient herbal remedy.

Turmeric is on everyone’s radar these days, and for good reason. This vibrant spice has been used medicinally for centuries in traditional Ayurvedic medicine and offers a subtle flavour and dynamic colour to Indian cuisine. In conventional medicine, turmeric has been studied for its role in depression, high cholesterol and osteoarthritis. What’s popping up on Pinterest feeds is turmeric golden milk, a traditional Ayurvedic drink filled with nourishing ingredients including cinnamon, coconut and black pepper. This recipe for a Turmeric Golden Milk Smoothie Bowl is a modern spin on a very celebrated drink.
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Prebiotic Smoothie Bowl Recipe with Chickpeas – Three Tips To Maximize Gut Health

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Maximise gut health with the first meal of the day offering numerous prebiotic fibres to feed out friendly bacteria. Chickpeas, dandelion root and chia all create a healthy gut!

Our gut is home to trillions of bacteria, and we are only starting to understand all the functions in relation to human health. We know that the friendly bacteria act in protecting the gut from the ‘bad bacteria’, otherwise known as pathogens. The bacteria also help in extracting nutrients and energy from our food, assist with the digestion of certain foods that the small intestine has not been able to digest, and have a role in maintaining a normal immune system. A healthy gut has been linked to decreased risk of obesity, insulin resistance (type 2 diabetes), and may have a role in managing anxiety and depression. Given all the functions of the gut bacteria, some experts consider the gut bacteria a separate organ. So how do we make sure our gut is working at its fullest potential? Here are my top 3 tips to maximizing a healthy gut and a simple prebiotic smoothie bowl recipe with chickpeas to go along with it.
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Berry Cauliflower and Greens Smoothie Bowl Without Banana [Vegan]

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Looking for a recipe for a smoothie bowl without banana? Look no further. The secret to making a creamy smoothie bowl that is low in sugar is to use frozen cauliflower as the base. The berries add a low glycemic index sweetness that allows for the addition of some sneaky greens.

Why banana-free? Many of us are becoming more and more conscious about eating locally and sustainably. Alongside coffee, chocolate, and olive oil, another consumable that we often forfeit our food miles for is the good-ol banana. For us who live in North America, bananas will travel long distances to reach our grocery store shelves. I love smoothies and smoothie bowls, and I recognize that bananas offer a certain creaminess, thickness and natural sweetness that is difficult to replace. I created this Berry Cauliflower and Greens Smoothie Bowl Without Banana with that in mind. Turns out frozen cauliflower is the perfect stand-in for banana, and offers a low-sugar and low-carb alternative. The addition of spinach and zucchini really ramp up the nutritional quality of this smoothie bowl (veggies at breakfast!).
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Pumpkin Spice Trail Mix + Oatmeal Topper

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This is the best way to get into the festive season, making a big batch of pumpkin spice trail mix to use as you please. I love adding it to my morning oatmeal, but it is also great as a snack on it’s own, or tossed in a roasted squash salad. This Pumpkin Spice Trail Mix recipe is sponsored by iHerb

In autumn we all take a deep breath out, our memory box filled with summer adventures and good times, as we slowly make the transition into winter. For me, autumn is time to turn the oven back on to prepare meals for family and friends, and also start trialling holiday recipes and edible gifts. In our busy lives, we can all appreciate a versatile dish, something that can be used in multiple ways. That’s why I created this Pumpkin Spice Trail Mix and Oatmeal Topper because that’s exactly what it is. As a trail mix, it can be enjoyed as a quick and filling afternoon snack, or perhaps given to friends or coworkers as a holiday gift. As a meal, it tastes great added to your warming bowl of oatmeal or sprinkled on your next roasted winter squash salad. I’ve included more ideas below on how to enjoy this tasty holiday essential pumpkin spice trail mix and some tips on how to maximise the nutritional quality.
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Blueberry Kefir Post-Workout Snack

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Every day there is new research emerging on the importance of our gut and resident microbes. From influencing the risk of diabetes to obesity, and anxiety to depression, we know that our tiny little microbes rule our world and we are just starting to understand how to keep them happy. Kefir is a fermented milk drink which contains a large number of beneficial bacteria; aiming for at least one fermented food a day is a good habit to get into and helps ensure a healthy colony of good bacteria is residing in our gut. Alongside the beneficial bacteria, this Blueberry Kefir Post-Workout Snack also has the perfect ratio of carbohydrates and proteins for a post-workout snack. By offering a quick refuel and a load of beneficial bacterial this post-workout snack really can be, and should, enjoyed at any time of the day.
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Hemp Milk Nutrition & A Hemp Milk Recipe

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My favourite milk-alternative, and the easiest one to make at home! Simple add hemp milk to water, blend, and done! I have compiled a few of my top hemp milk nutrition facts, and tips and tricks to make the perfect glass of homemade hemp milk at home.

If you haven’t already heard, the new Canadian Food Guide draft is out and it’s down one food group – dairy. With more and more people becoming environmentally conscious, dairy has taken a back seat. There is a growing number of milk alternatives available – rice, almond, buckwheat, quinoa, pea, soy – though each pre-packaged milk alternative comes with its pros and cons. We have seen hemp hearts back on the Canadian market since 1998 and if you haven’t considered hemp milk yet now is the time! This homemade Hemp Milk Recipe is packed full of protein and essential omega-3 fatty acids. Bonus points for simplicity – no straining required.
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High Protein Omelette with Cottage Cheese, Kale and Mushrooms

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A high protein omelette with over 30 grams of protein per serving and only 360 calories. Filled with high-quality protein and healthy fats, this simple breakfast is an ideal start to any day.

Another year is done and dusted. No better time than now to reflect on what an amazing year it has been. Everywhere around us we see people becoming more conscious of the food we eat, and the effects it is having on our health and our planet. We are increasingly asking for more Sustainable Seafood options, we are also demanding to know more about Genetically Modified Organisms (GMO) in our food supply, and we are opting for dietary options that don’t promote environmentally unsustainable farming and agriculture. We should be proud, these are big steps in the right direction.
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Overnight Oats with Dehydrated Summer Fruits and Hemp Seeds

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Towards the end of spring a crazy, extroverted, bundle of energy entered our lives. He came with the intention of not hanging around the city for long, but ended up coming back again and again and again. After spending a few short weeks biking down the West Coast of America, surviving off porridge, wild berries, and other peoples generosity, he came back to Victoria with crazy tales and a thirst for life. He loved this city and the city loved him.
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Simple Breakfast Chia Seed Pudding with Wild Rice, Maple Syrup and Almonds

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With the day of celebrating mothers just around the corner, I thought I would share this recipe inspired by my grandma. Grandma Marie is of the Tsimshian people, an Aboriginal community on the Pacific Northwest Coast. Now in her 70s, she has recently transformed her diet. She is now healthier than ever and looks amazing!
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Breakfast in Jar: Toasted Muesli with Nuts, Seeds and Dates

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I love the multiculturalism that Victoria has to offer. For me, it is best reflected in the array of restaurants and cafés serving cuisine from all around the globe. I have recently started helping out with workshops at ICA (Inter-Cultural Association) in Victoria. In our last workshop, we talked about ‘Canadian’ breakfasts. What do new immigrants to Canada think Canadians eat? Frosted Flakes, Corn Flakes, Corn Pops, Fruit Loops, Lucky Charms…
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Breakfast Recipes

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