Food

For this recipe, it’s best to use the coconut milk that is available in Tetra Paks or cartons in the refrigerator section of most grocers. Extra cooked black rice can be stored in the refrigerator for up to five days.

When cooking grains such as millet, try simmering them in different liquids such as apple cider for a variety of flavour twists.

You can also use quinoa, kamut, or wheat flakes for this porridge. Reheat leftovers in a saucepan with a small amount of additional water or milk.

This rustic cereal is packed with fibre to prevent mid-morning cravings and heart-healthy fats from flax and hazelnuts. Reheat leftovers in a small saucepan with some additional water or milk.

Red (or black) quinoa has a firmer texture than its beige counterpart, making it a better choice for this cereal. With tropical flair that provides a healthy balance of carbohydrate, protein, and fat, this recipe will get your day started right. You can also try it topped with diced mango. Extra cooked quinoa can be stored in the refrigerator for up to five days.

Dip your spoon into this hot bowl of antioxidants, healthy fats, and fantastic fibre.

3 cups (750 mL) mashed potatoes
2 cups (500 mL) cooked dino kale, chopped
1 large beaten egg
4 oz (125 g) extra-sharp cheddar cheese, grated
Fresh grated nutmeg
Salt and pepper to taste

Blue Banana Smoothie

Mini muffins are always a hit with kids. These moist muffins are perfect for a family breakfast on the run or to wrap and tuck into backpacks as a healthy snack.

These high-protein wraps have a short preparation time, but to make them even more quickly, replace the sautéed onion, carrots, celery, and garlic with a frozen roasted vegetable mix.

Bread pudding is an English dish typically made with generous amounts of sugar. This apple pie-inspired version is lightly sweet and fruity, perfect for breakfast, and a practical way to use up bread that’s a bit stale. Note that you’ll need to make the pudding mix the night before.

Oatmeal is a low glycemic index food (it’s a good source of soluble fibre) that combats heart disease by lowering bad cholesterol (LDL) levels. This simple recipe for oatmeal is sweetened naturally by dates and frozen fruit, which also helps cool the oatmeal to a temperature that’s just right. Double, triple, or quadruple the recipe to serve the whole family.

This is like a grilled cheese sandwich, but for breakfast. Made with whole grain bread instead of white bread and filled with fruit instead of sugary jam, it is a low glycemic index food, meaning it will help keep your child full until lunchtime. 

Brazilians have a way with avocados. Avocado shakes and smoothies are a regular part of their diet and can be made sweet or savoury. It’s a healthy and flavourful way to put a bounce in your step first thing in the morning!

This is the new breakfast of champions. Packed with protein and fibre, this dish tastes like hot cereal meets scrambled eggs at the diner!

Breakfast for dinner is made even easier when your oven does the work. Tomatoes become jammy and sweet when roasted, enhanced further with a touch of balsamic vinegar, all pairing well with the brightness of fresh Swiss chard. This flavour-loaded bed becomes a veggie-packed base for everyday eggs. To round out the meal, serve overtop soft polenta or warm brown rice.

Roasting technique

This delicious granola is perfect for breakfast, in a dessert parfait, or sprinkled over fruit crumbles. It’s also a lovely gift idea.