Breakfast Parfait

A great way to start your day is with a parfait. It’s sweet, fulfilling, has protein and fibre! This recipe makes extra granola so you can use it in other recipes. Make it into a trail mix by adding dried fruit (cranberries, apricots, raisins, figs etc). Or sprinkle it on cereal, oatmeal, smoothie, or salad. 

Tip:  Make the granola ahead of time, so all that’s left is assembling. Or assemble it all in advance, cover it, and store in the fridge for up to a day.

Ingredients

  • 1-2 cups oats (old fashioned/large flake/steel-cut/rolled)
  • ⅔ cup nuts of your choice, chopped
  • ¼ cup ground flaxseed
  • 4 tbsp (¼ cup) 100% maple syrup
  • 2-3 tbsp canola oil
  • Optional: ½ cup pumpkin/sunflower seeds
  • Optional: 1 tbsp cinnamon
  • 4 cups (1L) plain low fat yogurt (2% or less)
  • 3 cups fresh berries or peach (fruit of your choice)

Directions:

  1. Preheat the oven to 350°F (180°C). Line a baking sheet with parchment paper. 
  2. In a bowl, combine all dry ingredients. Then mix in maple syrup and canola oil, making sure to coat everything evenly. 
  3. Spread mixture flat on a baking sheet and bake for 15-20 minutes (or until golden brown), stirring half-way through the baking time. Let it cool. 
  4. Layer ¼ cup granola with ¾ cup yogurt. Sprinkle a bit more granola overtop, and top with fresh berries. 
  5. Serve cold, or cover and keep in the fridge until morning. 

Nutritional information (per 1 cup parfait):
348cal / 17g protein / 40g carbohydrate including 7g fibre / 12g healthy fat

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Whole Wheat Pita Chips & Hummus

The classic combo, hummus and pita. Hummus can be quite expensive to buy in stores, but quite inexpensive when prepared at home. Try this easy-to-make, flavourful, and creamy hummus alongside some crunchy whole wheat pita chips. Save the extra hummus to use as a spread on sandwiches (instead of mayonnaise), or as a dip with carrots, cucumber, broccoli, or your favourite veggie. This dip is plant-based, and contains healthy fats, fibre, and iron; nutrients that are important for heart health, gut health, and for carrying oxygen in our blood.

Ingredients

Hummus:

  • 1 (19oz/540ml) can of chickpeas (drained & rinsed), or 1 cups dried chickpeas, boiled
  • ~3 tbsp fresh lemon juice (1 lemon)
  • 1 garlic clove, minced
  • ½ cup of tahini
  • ½ tsp salt
  • ⅔ tsp black pepper
  • ⅓ tsp cumin powder
  • 2-3 tbsp water
  • 2 tbsp olive oil
  • Optional: Garnish with 1 tsp sesame seeds, ¼ tsp sumac, & fresh parsley

Pita Chips:

  • 1 whole wheat pita bread (large & thin), cut into 8 slices
  • Cooking spray or 1 tsp canola oil

Equipment: Food processor

Instructions:

  1. In a food processor, combine chickpeas, lemon juice, garlic, tahini, spices and water. Process for 1 minute, or until smooth. 
  2. Add oil and process again for 1 minute. Transfer to a bowl and garnish.
  3. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper and grease with cooking spray.
  4. Transfer pita slices onto the sheet and coat each side with cooking spray or canola oil. Bake for 10 minutes (flipping sides halfway) or until crispy and golden brown. Serve with hummus once cool.

Nutrition Information: 
Hummus (per ¼ cup): 176 cal / 6g protein / 19g carbohydrate / 4g fibre / 10g healthy fats
Pita Chip (per 4 chips): 131 cal / 5g protein / 24g carbohydrate / 4g fibre / 3g healthy fats

Stuffed Bell Peppers

This colourful mouth watering dish is a great way for you (and your kids!) to get some vegetables, protein, iron, vitamin A, & C! This recipe will give you all three macronutrients (protein, carbs and fat) in one. It’s super easy and the gorgeous colours match the fall season!

You will need:

  • 6 bell peppers
  • 1 tbsp canola oil
  • 1 onion, diced
  • 1 garlic clove, minced or 1 tsp garlic paste
  • ¾ – 1lb lean ground beef
  • ½ tsp salt
  • ½ tsp black pepper 
  • ½ tsp Italian seasoning
  • 1 cup frozen or canned corn (unsalted)
  • 1 cup tomato sauce (unsalted)
  • 5 cups of water 
  • 1 cup low fat (<18% M.F.) low sodium mozzarella cheese, shredded

Instructions:

  1. in a large skillet, heat 1 tbsp of canola oil on medium-high heat and sauté the onions  until softened.
  2. Add minced garlic or garlic paste, and sauté for 1 minute. 
  3. Add the ground beef and mix together. Season with salt, black pepper, and Italian seasoning. Cook on medium heat for 10-15 minutes. 
  4. Meanwhile, slice the top of the peppers off and remove the inner membranes and seeds. 
  5. In a separate pot, boil water and place the cut peppers inside for 3-4 mins until they’re a bit soft. (This cuts down baking time in the oven). Drain well and place upright in baking dish. 
  6. Once meat is cooked, add the tomato sauce and corn. Let it simmer for another 10 minutes until reduced. 
  7. Now stuff each pepper with the filling, and top it with mozzarella cheese. 
  8. Bake at 350°F in the oven for 15-20 minutes!

*Want a vegetarian version? Use TVP (soy protein) instead of beef, or black beans and quinoa!*

Nutrition Information (per serving):

250 kcal / 20g protein / 21g carbohydrate / 7g fat

Photo Credit: Cooking Classy