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Breakfast

Crunchy Buckwheat Granola

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Crunchy Buckwheat Granola

Buckwheat is a soft and nutty grain. Though technically a seed, buckwheat is tasty cooked, like in the summer sweet pea dish, or raw. This recipe bakes the raw groats with rolled oats and cacao nibs to make a deliciously crunchy breakfast granola.

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Breakfast Slaw

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Breakfast Slaw

This breakfast dish is a digestion reset. After a weekend of indulgences, this can often be the Monday morning meal that can put you back on track.

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Kale & Potato Frittata

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Kale & Potato Frittata

Potatoes tend to get a bad rep and I honestly don’t like the taste of them very much. Yet, this dish speaks to how delicious and nutritious they can be without added butter and cream.

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Peaches & Coconut Cream Waffles

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Peaches & Coconut Cream Waffles

I strongly believe in eating whole foods even when making decadent dishes now and then. This recipe is no exception to that rule of thumb. Last weekend, I came across some beautiful peaches at the farmer’s market and knew they would be part of something delicious. The next morning I found myself making waffles for Sunday brunch and decided to serve them with the peaches and some coconut cream. 

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Berry Chia Crisp

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Berry Chia Crisp

Dessert for breakfast? Absolutely! This berry chia crisp is wonderful in the morning or can be served as a decadent after dinner treat.

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Green Grape & Bok Choy Smoothie

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Green Grape & Bok Choy Smoothie

It can be difficult to incorporate leafy greens into breakfast. However, green smoothies have made this healthy habit easier to incorporate! It’s hard to comprehend just how many powerful nutrients are in one glass.

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Green Strawberry Hemp Smoothie

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Green Strawberry Hemp Smoothie

Smoothies are a fantastic way to incorporate greens into your morning meal. Leafy vegetables like spinach, kale, and collards are packed full of nutrients that supply a wide range of vitamins and minerals. They also provide fibre, which is essential for optimal digestive health. 

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Maple Coconut Granola

I first made this granola as gifts for friends and family at Christmas. The year before I made a cinnamon apple variety, which was good, but this was definitely better. It's a crunchy fusion of nuts and seeds that is sweet from the coconut and maple syrup, but kept in check by the bitterness of the cacao nibs. Though the nibs make for a more expensive addition, I recommend including them to keep the granola balanced, nutrient dense, and not overly sweet.

Benefits:

  • Cacao refers to the raw, unrefined bean of the cacao tree. The nibs are flakes and pieces of the beans, which are most commonly processed and used to make chocolate. Cacao nibs have not been sweetened, but it is important to think of them as an indulgence and not an everyday food. Cacao is high in minerals like magnesium, zinc, and copper, but is also quite stimulating so may want to be avoided before bedtime. Some eat cacao for its spiritual properties too. It's said to open the heart chakra and enlighten the individuals who consume it. 
  • Zinc is one of those 'hard to find' minerals since it is one of the nutrients (as well chromium, sodium, cobalt, and manganese) that is most affected by refining. 50% of the zinc content of legumes is lost during cooking and 75% of the original mineral is lost during the processing of wheat. Oral contraceptives, smoking, and excessive alcohol consumption also deplete zinc stores within the body. So where can you find zinc? Pumpkin seeds! They are an incredible source, which helps with tissue repair, balancing blood sugar, and male fertility. Pumpkin seeds have also shown to help reduce prostate cell production therefore helping to prevent prostate enlargement. A teacher once told us to consume, "zinc for the dink" to help us remember the many benefits this mineral has on male health and I, like you now, have not forgotten since. Pumpkin seeds are also an excellent source of manganese, magnesium, phosphorus, tryptophan, and iron. Be sure to buy the raw ones and keep them refrigerated to protect their nutrients and increase their shelf-life.

Ingredients:

2 cups oats

1/2 cup shredded coconut

1/2 cup almonds or hazelnuts, chopped

1/2 cup cacao nibs

1/2 cup pumpkin seeds

1/2 cup maple syrup

1/4 cup coconut oil, melted

2-3 teaspoons cinnamon

sprinkle of sea salt

Preheat oven to 325°F. Combine all the ingredients and mix well. Spread evenly on an ungreased baking sheet. Bake for 30 minutes until slightly golden. Stir once halfway through. Allow to cool before consuming or storing.

References

  • Mateljan, G. (2007). The world’s healthiest foods. Seattle: George Mateljan Foundation.

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Baked Oatmeal

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Baked Oatmeal

Baked oatmeal has been my go-to breakfast for the last 6 months or so. I enjoy it because it keeps me warm on cold, rainy days in Vancouver and also sustains me well into the day especially since adding almond butter to the recipe.

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Chia Pudding

Ch-ch-ch-chiaaa comes from the Aztec word "chian" meaning oily, which helps describe its gelatinous texture. Chia seeds are packed full of healthy omega-3 fatty acids including alpha-linolenic acid (ALA). ALA is an essential fatty acid, which means the body cannot produce it and it must be consumed in our diet. Omega-3 fats help reduce inflammation in our bodies and maintain blood and cell membrane fluidity. Therefore, our bodies can deliver nutrients, remove waste, and communicate more efficiently. It is incredibly important that we include quality fats in our diet so our nervous system can function properly too. Messages from the brain to the rest of our body are completely dependent upon the myelin sheath, which is made up primarily of fat. Be sure to include foods like avocado, raw nuts, coconut oil, and chia seeds in your diet to keep your cells young and your brain wise.  

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Ingredients:

8 tablespoons chia seeds

4 cups water

Soak chia seeds in water at room temperature overnight. Add a couple of your favourite toppings (cranberries, walnuts, sunflower seeds, sesame seeds, shredded coconut, cacao nibs, pecans, almond milk, cinnamon, figs, apricots, hemp seeds, cashews, apples, banana, berries, etc.) and enjoy with those you love.

Serves 4

References

  • Mateljan, G. (2007). The world’s healthiest foods. Seattle: George Mateljan Foundation.
  • The Livestrong Foundation. (2013). Retrieved from http://www.livestrong.com.

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