Food

Using prepared granola on top of this tasty crisp reduces an already-short preparation time. Choose your favourite berries, or any fresh or frozen fruit, to give this recipe a personal touch.

This wholesome dessert is very simple to prepare and even easier to eat. Plain granola and pecans add crunch, and bananas and almond butter add flavour.

3/4 cup (180 mL) all-purpose flour
3/4 cup (180 mL) whole wheat pastry flour
2 tsp (10 mL) baking powder
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) nutmeg
1/4 tsp (1 mL) allspice
1/2 cup (125 mL) sucanat
1/3 cup (80 mL) butter
1 1/4 cups (325 mL) mandarin segments
1 egg, slightly beaten
1/3 cup (80 mL) milk
1/2 cup (125 mL) chopped walnuts

Rich in heart-healthy fats, hazelnut meal is available at health food stores—or make your own by grinding up hazelnuts in a food processor or spice grinder. Almond flour would be a good substitution. The sauce can be made the night before and thinned with more maple syrup if needed. Use any extra sauce in yogourt or over fish.

Mixed with yogourt and berries, this homemade, maple-infused granola makes for a knockout breakfast.

Muesli is the original make-ahead morning meal. Oats are soaked with fruit, yogurt, and nuts, “cooking” while you sleep. Here, it’s paired with a jam made with the thickening power of chia seeds—no cooking required! This creamy, sweet-tart breakfast will keep you going until lunchtime.

Decadent French toast can be made for a crowd without the big mess or standing over a hot stove. With this recipe, entertaining at breakfast involves minimal hands-on time or kitchen cleanup. The cinnamon aroma that will welcome your guests as they walk in the door is a bonus.

Skip the drive-thru and make your own breakfast sandwich. Stored in the freezer, these make a great grab-and-go option for egg lovers. Heat one up while you’re getting ready for work or school and wrap it back up in parchment to enjoy on your commute—just don’t forget a napkin and thermal mug of tea or coffee!

A quick assembly the night before—or the morning of, if having breakfast for dinner—and you’ve got an entertaining-worthy main course. Served with a side of fruit or small salad, it’s a complete, protein-packed meal that will keep your inner weekend warrior energized.

This breakfast casserole is sure to brighten up your morning meal. Not only does the sunny colour of sweet potatoes add to the appeal of this dish, but they’re also packed with vitamin A, an antioxidant powerhouse.

Not to worry, these swoon-worthy pancakes don’t taste beety despite including the root vegetable for its red touch. The batter can be prepared up to two days in advance and kept chilled in the refrigerator. But it’s best used at room temperature. Thin with additional milk or yogurt if the batter becomes too thick. Makes about 14 pancakes. 1 medium-sized beet, peeled and chopped 1 1/4 cups (310 mL) gluten-free oat flour 1 tsp (5 mL) cinnamon, divided 1 1/2 tsp (7 mL) baking powder 1/4 tsp (1 mL) salt 1 cup (250 mL) milk 1/2 cup (125 mL) plain yogurt 1 medium banana 1 large free-range egg 1/3 cup (80 mL) chopped walnuts (optional) 1 Tbsp (15 mL) unsalted butter 2 cups (500 mL) frozen pitted cherries 3 Tbsp (45 mL) pure maple syrup 1 tsp (5 mL) lemon zest 1 1/2 tsp (7 mL) cornstarch, dissolved in 1 Tbsp (15 mL) water 1 tsp (5 mL) vanilla extract Place beet in steamer basket set over at least 1 in (2.5 cm) of water and steam until tender. Set aside to cool. In large bowl, stir together oat flour, 3/4 tsp (4 mL) cinnamon, baking powder, and salt. Place beet, milk, yogurt, and banana in blender container and blend until smooth. Blend in egg. Add beet mixture to dry ingredients and gently combine. Fold in walnuts if using. Let batter rest for 10 minutes. Heat skillet over medium heat. Add butter to skillet and melt. Pour 1/4 cup (60 mL) batter for each pancake into pan and cook for 2 minutes, or until darkened around the edges and bubbles form on the surface. Flip and cook for 2 minutes more. Test a pancake to see if it has cooked through. If not, increase cooking time. Transfer cooked pancakes to baking sheet and keep warm in preheated 200 F (95 C) oven as you prepare remaining pancakes. To make cherry sauce, bring cherries, maple syrup, lemon zest, remaining cinnamon, and 1/4 cup (60 mL) water to a simmer in medium-sized saucepan. Simmer for 10 minutes and then gently mash cherries into a pulpy purée. Stir dissolved cornstarch and vanilla extract into cherry mixture and simmer for 2 minutes more, or until slightly thickened. Serve pancakes topped with cherry sauce. Serves 4. Each serving contains: 402 calories; 14 g protein; 13 g total fat (3 g sat. fat, 0 g trans fat); 60 g total carbohydrates (27 g sugars, 6 g fibre); 236 mg sodium source: "A Red Inspired Menu", alive #388, February 2015

This recipe takes oatmeal outside of the bowl and into the muffin cup. Bake up a batch of these and you’re set for a few quick breakfast meals. If you want to use rolled oats, simply swap them for steel-cut oats and skip the soaking step. 1 cup (250 mL) steel-cut oats 1/2 cup (125 mL) oat bran 1/2 cup (125 mL) chopped walnuts 1 tsp (5 mL) allspice 1/4 tsp (1 mL) salt 2 large free-range eggs 1 cup (250 mL) pumpkin purée 3/4 cup (180 mL) low-fat milk or unsweetened nondairy alternative of choice 1/4 cup (60 mL) plus 2 Tbsp (30 mL) pure maple syrup 2 cups (500 mL) fresh or frozen blueberries 1/3 cup (80 mL) water 1 tsp (5 mL) cinnamon 1/2 tsp (2 mL) almond extract 2 tsp (10 mL) cornstarch In bowl, cover oats with water and soak overnight or for several hours in refrigerator. The following day, preheat oven to 350 F (180 C). Drain oats and add to large bowl along with oat bran, walnuts, allspice, and salt. In separate bowl, lightly beat eggs and mix with pumpkin, milk, and 2 Tbsp (30 mL) maple syrup. Add wet ingredients to dry ingredients and stir to combine. Divide oat mixture among 12 medium-sized paper-lined or greased muffin cups. Bake for 20 minutes, or until set. Let cool before unmoulding. To make compote, place blueberries, water, remaining maple syrup, cinnamon, and almond extract in medium-sized saucepan. Bring to a boil, reduce heat, and simmer over medium-low heat, stirring occasionally, for 20 minutes. Dissolve cornstarch in 1 Tbsp (15 mL) water, stir into blueberry mixture, and heat for 1 minute. Serve baked oatmeal cups warm with blueberry compote. Serves 6. Each serving contains: 310 calories; 11 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 50 g total carbohydrates (19 g sugars, 7 g fibre); 138 mg sodium source: "Oats", alive #361, November 2012

Time to take sugary boxed cereals off your morning kitchen playlist; instead, rise and dine on this fetching bowl of good nutrition. The beet purée is deliciously sweet and pairs perfectly with velvety Greek yogurt and crunchy skillet muesli.

Who says it’s a requirement that oatmeal is sweet? With spinach, mushrooms, and olives, this veg-heavy oatmeal is a definite flavour twist and offers visions of enjoying breakfast while overlooking an alluring Mediterranean coastline. Plus, all this fibre will help crush morning cravings.

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.

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.

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.

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.

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.        

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

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

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?