Start Your Day Right
Layered fruit and yogurt parfait
Courtesy of Francesa Pucher of Fitness 121, this dish will help your body feel energized and refreshed in the morning. Opt to use Canadian yogurt with some locally sourced berries and honey, and you’re also looking at a nutritious 100-mile meal.
- 1/2 to 3/4 cup each: strawberries, sliced bananas, blackberries and blueberries
- 1/2 cup fat free or low fat yogurt
- 1 tablespoon cinnamon
- 1 tablespoon honey
- 1/2 cup high-fiber, low-sugar cereal
- 1/4 cup unsweetened, shredded coconut
- 1/4 cup chopped walnuts or sliced almonds
- Mix fruit together and put half of the mixture into a large bowl.
- Blend yogurt with cinnamon and honey.
- Spoon half of the yogurt mixture on top of the fruit. Then top with half the cereal, coconut and nuts.
- Repeat the layers with the remaining fruit, yogurt, cereal, coconut and nuts.
Makes 4 servings
Pizza in the morning!? We say yes! Use healthy, whole-grain ingredients and calcium-rich Canadian mozzarella cheese, and these bites will provide you with the nutritional boost you need to face your day healthfully and head-on.
- 4 whole wheat English muffins, split in half
- 6 large eggs
- 1/3 cup low-fat milk
- 1/2 teaspoon dried oregano
- 1/4 teaspoon pepper
- Pinch of salt
- 1/4 cup diced mushrooms
- 1 large tomato, sliced
- 8 slices low-fat turkey bacon, cooked
- 1/2 cup shredded mozzarella cheese
- Preheat oven to 250 degrees F (125 degrees C). Arrange English muffins on a baking sheet and bake about five minutes or until warmed.
- Meanwhile, in a bowl, whisk eggs with milk, oregano, salt, pepper and mushrooms. Scramble eggs in a skillet until just set.
- Top English muffins with a tomato slice, piece of bacon, a generous spoonful of eggs and shredded cheese.
- Place back in oven on a baking sheet and heat until cheese is melted, about seven to eight minutes.
Berry good smoothies
The fastest way to enjoy breakfast in the morning is to whip up a smoothie. The berries are packed with antioxidants and immune-system boosting vitamins, and the yogurt will help you up your calcium intake. Add some fruit juice, and you’re looking at one quick and easy meal on-the-go!
If you have fresh or frozen berries, yogurt and some nut butter on hand, your kids have all they need to whip up a healthy breakfast. This berry recipe is merely a guide. Your kids can use whatever fruit is in season, and add other goodies of their choice.
- 2 cups fresh or frozen (thawed) blueberries, blackberries, strawberries (or a variety)
- 1 cup yogurt
- 2 tablespoons almond butter
- 1/2 cup low-fat milk or 100 percent fruit juice
- Teach your kids how to safely use the blender (e.g., never put their fingers near the blades, keep the lid on while blending, etc.).
- Have them place all ingredients in the blender, secure the lid and blend until smooth.
Cereal can be loaded with unnecessary sugar, so if you’re used to noshing on a big bowl of something in the morning, it’s wise to make your own base. This recipe is super simple (it’s perfect for kids, too!) and is packed with nutrients. Top with delicious Canadian-sourced milk, and this morning meal becomes a powerhouse that will help fuel you throughout the day.
- 3 to 4 cups whole grain cereal
- Fresh fruit: banana slices, berries and diced apples
- Dried fruit: cranberries, raisins, cherries and currants
- Nuts and seeds of your choice
- Dark chocolate chips or chopped dark chocolate bar
- Milk (regular or dairy-free)
- Make sure your kids have cereal and milk pouring skills, and then let them pick and choose their favorite additions.
Salmon Gruyere omelet
Have some time on your hands in the morning? Why not whip up something fancy –- like this delicious omelet. Opt to use fresh salmon (instead of canned), reach for a Canadian cheese that’s similar to Gruyere and we’re pretty sure this dish will make even the worst of mornings seem sensational.
- 1/2 cup watercress leaves, chopped
- 1/4 cup shredded Gruyere cheese
- 3 ounces canned salmon packed with bones
- 4 eggs
- 1/4 cup milk
- Salt and freshly ground black pepper to taste
- In a small bowl, combine watercress, cheese and salmon.
- In a medium bowl, whisk together eggs and milk. Season with salt and pepper.
- Place a medium skillet over medium-high heat. Spray skillet with cooking spray. Pour in egg mixture and cook for one minute or until set (about one minute). Use a spatula to lift around edges to loosen from the pan.
- Sprinkle salmon mixture over half of the omelet. Fold over the other half of the omelet. Cover pan and remove from heat. Let sit for one to two minutes to heat salmon mixture through.
- Slide omelet onto a serving plate. Cut in half and serve.