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.

Chia Pudding with Wild Rice, Maple Syrup and Hazelnuts

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This fun twist on the classic chia seed pudding uses traditionally Canadian ingredients. Wild rice is packed full of fibre, vitamins and minerals and add’s the perfect amount of low glycemic index carbohydrate to this otherwise no-carb meal. Topped with some antioxidant-rich berries and hazelnuts, this breakfast celebrates some of our beautiful country’s native foods.

The original recipe for this was done in April of 2014 and was originally meant to inspire traditionally Indigenous foods found across what is now called Canada. Now, 6 years later, I wanted to share and reupdate the recipe. Many people don’t know that along with wild rice and berries, maple syrup and hazelnuts were eaten by Indigenous populations across Canada prior to European contact. While chia seeds are Indigenous to another continent, they do well to bind all these Canadian Indigenous ingredients together. The food that comes from this land is both nutritious and sustainable. I’ve written more about what we can learn here – What Western Medicine Can Learn About Traditional Indigenous Healing.

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Hemp Milk Nutrition & A Hemp Milk Recipe

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My favourite milk-alternative, and definitely one of the easiest to make at home! This homemade hemp milk recipe is as simple as adding hemp hearts to water, blending, and then 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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3 Ingredient Banana Pancakes

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These 3 Ingredient Banana Pancakes are seriously the BEST and tastes so delicious that nobody will notice they are flour-free. I love making these banana egg oat pancakes for breakfast or having them a healthy snack. Try them smothered in peanut butter for a high protein power breakfast.

These simple 3 Ingredient Banana Pancakes are not only a new staple in our house, but they are also a go-to for my cooking groups at work. Everyone loves three-ingredient recipes (like these Three Ingredient Peanut Butter Cookies) because sometimes we just don’t have time to mess around with finicky recipes. Another thing I love about this recipe is that it makes a great base for creativity. Try adding raw cacao with spinach, or frozen blueberries and chia. I know you will love these 3 ingredient banana pancakes as much as we do!
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Simple Orange Chocolate Oatmeal for Breakfast

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Looking for the perfect bowl of oatmeal? Look no further. This recipe for orange chocolate 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 enthusiast diets and for good reason! I love adding a chocolate mushroom powder blend to my oatmeal, which when combined with orange marmalade, makes this delicious orange chocolate oatmeal for breakfast.

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Low Carb Smoothie Bowl with Cauliflower and Greens [Vegan]

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Looking for a recipe for a low carb 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.

I’ve been really into making banana-free smoothie bowls lately (or any smoothie bowl really, like this Turmeric Golden Milk Smoothie Bowl). The omission of banana is only possible with the inclusion of frozen cauliflower for texture, as well as berries for natural sweetness. When combined with some healthy fats from nut butter, and some greens from zucchini and spinach we have ourselves a nutrient-dense breakfast that won’t send our blood sugar levels soaring. Try starting your day with this Low Carb Smoothie Bowl with Cauliflower and Greens – having veggies for breakfast has never been so easy!

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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 high in fibre and sweetened with low glycemic index sweeteners making them a long-lasting breakfast providing sustained energy all morning. Make a big batch of them to enjoy them during the week.

Nutrition Science is an interesting field in that it is ever-evolving and recommendations are continuously being improved upon. 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 21g of protein per serve, which can get you well on your way to meeting your daily protein requirements.
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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 Chickpea Smoothie Bowl + Three Tips To Improve Gut Health

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Maximize gut health at the first meal of the day with this chickpea smoothie bowl, packed full of prebiotic fibres to keep our friendly bacteria happy and strong. Want to know more about different types of prebiotics that can be added to smoothies? Chickpeas, dandelion root and chia seeds and more are all used to contribute to a healthy gut, and taste delicious in this chickpea smoothie bowl!

I’ve written about the importance of gut health in my post 5 Tips On How To Improve Gut Health Naturally – Prebiotics, Probiotics and Fermented Foods. Given all the functions of our gut bacteria, some experts consider our gut bacteria to be 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 chickpea smoothie bowl recipe to maximize our intake of gut health foods.
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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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This blueberry kefir post-workout snack is a perfect way to nourish your body after the impacts of exercise. Kefir offers beneficial bacteria for gut health, while chia seeds help to feed these beneficial bacteria so they will stick around for longer.

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 that 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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High Protein Omelette with Cottage Cheese, Kale and Mushrooms

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A high protein omelette with cottage cheese offering over 30 grams of protein per serving and only 360 calories. Filled with high-quality protein and healthy fats, have it as a simple breakfast or a post-workout snack.

With plenty of experience taking diet histories from clients, one that I know for sure is that it is hard to get enough protein in at breakfast! Research has shown that our body utilizes protein best when it is spread out evenly throughout the day – we don’t do so well if we try to eat all of our protein in one sitting (ie dinner). Depending on our body weight, we might need anywhere from 20 grams to 30 grams of protein per meal. This High Protein Omelette with Cottage Cheese, Kale and Mushrooms is an easy way to get our protein intake up.
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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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