Food

A delicious start to a day includes eating beans. Plant-based, naturally nutritious, and oodles of filling fibre—you’ll be satisfied all morning with this Mexican breakfast. DIY cooked beans Making your own beans from scratch is a healthy alternative and not that complicated. Soak overnight. Place in large saucepan with aromatics such as bay leaf, onion, garlic, and cumin. Cover with water at least 1 in (2.5 cm) above beans. Bring to a boil, cover, and simmer for 1 to 1 1/2 hours, or until as tender as you like. Drain. Season with salt after cooking.

Crunchy, creamy, and sweet-tart, this flavourful bowlful of top-notch nutrition is a perfect way to kick-start a day of spirited outdoor fun. A definite upgrade from soggy oatmeal, the skillet granola can also be served with milk and a couple of handfuls of berries. Make ahead To save a step, you can prep the granola at home and then store in a container to transport to your camp.

Shakshuka, a North African-style dish featuring poached eggs in an aromatic tomato sauce, is a one-pan wonder that works for brunch, lunch, or dinner. Going the extra distance to rustle up a batch of chickpea flatbreads to help soak up the tomatoey goodness shows your fellow campers that you have their taste buds in mind. All mixed up—in Israel Although it may have originated elsewhere, shakshuka, which means “all mixed up” in Hebrew, has become a national favourite of Israelis, possibly rivalling hummus and falafel. Said to be a fine cure for a hangover, it’s also a popular dinner option.

Coconut flour is rich in filling, detoxifying fibre. And it’s a grain-free, gluten-free option to replace unhealthy refined flours. It absorbs a lot of water—this is not an ingredient where cupfuls are required. Strawberries offer natural sweetness while licorice-like star anise aids digestion. Tip Make these pancakes ahead of time and reheat in your toaster or an oven at low heat. This success tip makes pancakes doable on a busy weekday morning.

Hash may have a reputation for being a greasy spoon special, but this kale hash, which can be enjoyed for breakfast, brunch, lunch, or dinner on your days of cleansing, will change your idea of the dish. Sweet potatoes add substance, nutrition, sweetness, and a great depth of flavour in place of the usual floury white potatoes. Tip Replace sweet potato with cubes of butternut squash or a mixture of root vegetables for an equally nourishing hash.

An almost entirely edible melon bowl holds a rich, vanilla-imbued coconut cream, dukkah (an Egyptian nut and spice sprinkle), and fresh berries. Bursting with flavour, this beauty takes your morning fruit salad to the next level. Tip: Reserve canned coconut liquid for use in a smoothie tomorrow morning.

It’s always a good idea to slip leafy greens into any meal for a nutritious boost. And you’ll be amazed how spring spinach can be sneaked into these Instagram-ready pancakes without making them taste like a salad. Banana offsets the earthy notes of spinach with natural sweetness, lemon zest infuses the flapjacks with citrusy zing, and almond flour provides nutty tasting notes. Top with berries and a drizzle of maple syrup. The batter can be prepared the night before and may also be used in a waffle iron. Frozen asset Extra prepared and cooled pancakes can be frozen in a single layer on a parchment paper-lined baking sheet. To reheat, stack frozen pancakes on a plate and microwave for 90 seconds, or until heated through. Or warm them using a toaster oven or even a push-down toaster.

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 A moderately slow roast keeps tomatoes juicy on the outside, while allowing their skins to blister, turning them into tomato jam when mashed. Make-ahead Tomatoes and chard can be made up to 3 days in advance. Follow instructions for adding eggs on top when you’re ready to serve.

In my opinion, three ingredients that complete a savoury breakfast are avocado, kale, and eggs. I made this one morning when I was in the mood for something warm and fulfilling. You’ll feel like a Parisian with this open-faced sandwich! Tip: Don’t be afraid of the whole egg in this recipe. There is a common misconception that the egg yolk is somehow less healthy than the white. This couldn’t be further from the truth. In fact, the yolk contains nearly half the protein content of the whole egg and it’s a rich source of nutrients, containing far more calcium, vitamin D, and folate than the white.

Making applesauce is one of the most efficient ways of tackling your bounty of apples. With just three ingredients—apples, water, and lemon juice—it’s a sweet treat you can feel good about. Storage Store loose apples in the crisper drawer of your refrigerator for up to 4 months. Tip Beyond French toast, use applesauce in baked goods, dressings, smoothies, and (my favourite way) paired with thick Greek yogurt and granola, lending natural sweetness and moisture to all of the above. Tip Instead of applesauce, use another seasonal produce purée in the batter, such as pear, squash, carrot, pumpkin, or rutabaga.

This is a fun way to add some colour and sneak a few veggies into a brunch favourite. It’s great with roasted, steamed, or even pickled beets. Feel free to serve these waffles with yogurt and honey instead of the usual maple syrup. Make waffles ahead and freeze until ready to use. You can pop them in the toaster or reheat under the broiler.

A savoury breakfast makes a welcome change from the overload of sweet stuff often served at brunches. While it’s not necessary, a poached or fried egg on top makes this dish even more divine. For crispier, almost hash brown-esque cauliflower, be sure to finely chop the florets. Try blending hummus with a handful of chopped basil to pump up the flavour.

Baked avocado boats turn über custardy and even more decadent with a soft yolky egg tucked inside. The trick to preventing tough, chewy kale is to massage the leaves into tender deliciousness. A bit of added salt helps break down tough fibres in the kale, making it tenderer. Basil or mint? For best flavour and presentation, try using 1/4 cup (60 mL) of each herb.

Migas has many different variations, yet the common requirement is scrambled eggs with crunchy crushed tortillas. Basically, this is like eating mixed-up tacos for breakfast. It’s great for crowds or picky eaters since all the fixings are dished up separately—“help yourself” style. Serve with a black bean salad for a robust brunch. Freeze chipotles for later Spoon peppers with adobo sauce into an ice cube tray. Once they’re frozen, transfer cubes to an airtight container. Drop the cubes into soups and stews for kick. Spice up your life (or not) Adjust heat levels as needed. For milder heat, replace chipotle peppers in adobo sauce with chopped or pickled jalapenos.

There’s no need to rely on store-bought—making your own cracked grain warm cereal is a cinch. This version will start your day off with plenty of fibre to keep you feeling satisfied all morning long. As they rehydrate, the apple chips infuse the porridge with natural sweetness. You can also top the cooked cereal with a drizzle of maple syrup or add a few splashes of warm milk. Raise a toast If you want to give this porridge a toasty flavour, before grinding, spread out the grains on a rimmed baking sheet and roast in 325 F (160 C) oven until they’re slightly darkened and fragrant, stirring once, about 12 minutes. Remove from oven, let cool, and then grind.

Transform your morning oatmeal into something more special with these gluten-free pancakes. Warmed up with cinnamon, ginger, and allspice, they’re a sweet and stackable way to promote good health. Oat flour Oat flour can be purchased or made at home by blending 2 cups (500 mL) quick-cooking rolled oats in a blender or food processor until a fine flour forms. For the pancakes to be gluten free, the oats or ready-made oat flour must be certified gluten free.

Skip the bread and boost the comfort food factor with a baked potato boat to cradle kale, mushrooms, and poached eggs. Along with potassium, fibre, and protein, this complete meal will leave your taste buds satisfied until dinner. One kale, many names Lacinato kale is also known as black kale or Tuscan kale. Or you can simply call it delicious! Make ahead For a make-ahead brunch, pre-roast the potatoes. Reheat in a 350 F (180 C) oven for 15 to 20 minutes, or until heated through.

Morning glory muffins and breads are filled with fruit, nuts, and usually far too much sugar and canola oil; grated apple and olive oil add sweetness and moisture, respectively, to this bread instead. It’s packed with everything you need to start your day on a heart-healthy, energizing note, while being just as nice in the afternoon with a cup of tea. Whenever possible, use organic ingredients.

Poor breakfast choices can lead to manic munching later on. Make up a batch of these veggie-laden egg cakes ahead of time to take away any woulda-coulda-shoulda when you’re in a harried morning frenzy. They’re a great switch-up from the standard scrambled egg affair. To speed up the cooking time by about half, soak the wild rice in water for several hours.

This riff on breakfast hash is made in patty form, so they can be prepared ahead of time and simply reheated for your morning time crunch. The dynamic duo of kale and sweet potato adds a bounty of health-promoting nutrients, whereas the apple topping provides a touch of seasonal sweetness that many people crave during breakfast. Grate expectations Shredding sweet potato helps cook it in a flash. Try using this technique for veggies in other dishes, such as stir-fries, to help get a meal on the table quicker.

These cakey flapjacks feature bright carrot flavour and a silky maple cream to turn your breakfast into something moderately reminiscent of dessert. Eating vegetables at daybreak never tasted so good. The batter can be made up to a day in advance and kept chilled, but it should be left at room temperature for at least 30 minutes before using. Prepared pancakes freeze well. Whenever possible, use organic ingredients.

Dairy and gluten free, these squares are good as a snack or as a fibre-packed, grab-and-go breakfast.

This delicious granola is perfect for breakfast, in a dessert parfait, or sprinkled over fruit crumbles. It’s also a lovely gift idea. 3 cups (750 mL) large flake gluten-free oats 2 cups (500 mL) barley flakes 1 cup (250 mL) rye flakes 1 cup (250 mL) sliced almonds 1/2 cup (125 mL) raw pumpkin seeds 1/2 cup (125 mL) raw sunflower seeds 1/2 cup (125 mL) hemp hearts 1/2 cup (125 mL) ribbon coconut 1 Tbsp (15 mL) ground cinnamon 1 tsp (5 mL) ground nutmeg 2/3 cup (160 mL) pure maple syrup or agave syrup 1/3 cup (80 mL) warm water 2 Tbsp (30 mL) extra-virgin olive or coconut oil 1/2 tsp (2 mL) sea salt 1/2 cup (125 mL) golden raisins 1/2 cup (125 mL) dried cranberries Preheat oven to 300 F (150 C). Combine oats, barley, rye, almonds, seeds, coconut, and spices in large bowl. Stir to blend. Combine syrup, warm water, and oil in small bowl and stir to blend. Pour over dry mixture and stir to evenly coat. Spread on 2 rimmed baking sheets. Bake in centre of preheated oven for about 45 to 50 minutes or until granola is dried, toasted, and slightly golden. Stir frequently to even out baking and prevent edges from burning. Remove from oven and immediately stir in remaining ingredients. Cool thoroughly before packing in airtight containers; refrigerate for up to a few weeks or freeze for longer storage. Serve stirred into plain yogurt, with milk of choice, or as crumble topping for pies and homemade muffins. Makes about 48 servings. Each 1/4 cup (60 mL) serving contains: 108 calories; 4 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 15 g total carbohydrates (3 g sugars, 2 g fibre); 28 mg sodium Pick a plant- based protein Vegetarian and vegan athletes take note: hemp hearts are one of the best plant-based sources of complete protein. This means that they contain all nine of the essential amino acids we need to build cells and repair tissues after a tough workout. A 3 Tbsp (45 mL) serving of hemp hearts contains 10 g of muscle-building protein. Try these super seeds in a post-exercise smoothie or this Protein-Packed Granola. Gluten-free option In place of barley and rye flakes, increase gluten-free oats by 2 cups (500 mL). Alternatively, substitute barley and rye flakes with quinoa flakes. source: " Hemp Power ", alive #384, October 2014