Category: Breakfast

Serves: 2

Source: Healthy Starts Here

Ingredients:

• 1/4 cup steel cut oats
• 1/4 cup oat bran
• 1/4 dried blueberries (other dried fruit can be substituted)
• cinnamon

Instructions:

1. A couple hours before bedtime, microwave 1 1/4 cups of water in a medium bowl. After the water boils, stir in 1/4 cup of steel cut oats. Cover and let sit for 30 minutes. After 30 minutes, put the bowl in the fridge.
2. The next morning, pour the water and steel cut oat mixture into a saucepan (additional water can be added if mixture seems too thick) and bring to a boil over medium heat. Stir in oat bran and dried fruit and continue to cook for 3 to 5 minutes.
3. Sprinkle with cinnamon and serve with honey or maple syrup.

Serves: 8

Source: lentils.ca

 

Ingredients:

• 1 1/2 cups (375 mL) old-fashioned rolled oats
• 1/4 cup (60 mL) red lentils
• 1 tsp (5 mL) baking powder
• 1 tsp (5 mL) cinnamon
• 1/4 tsp (1 mL) fine sea salt
• 1 cup (250 mL) fresh or frozen blueberries, raspberries or both
• 1/3 cup (75 mL) shredded coconut (optional)
• 2 cups (500 mL) whole milk, 1%, or almond milk
• 1/3 cup (75 mL) pure maple syrup
• 1 large egg
• 2 Tbsp (30 mL) butter, melted and cooled slightly
• 2 tsp (10 mL) vanilla extract

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In an 8-inch (20 cm) square (or similar-sized) baking dish, mix together the oats, lentils, baking powder, cinnamon, and salt. Scatter with berries and coconut.
3. In another bowl, whisk together the milk, maple syrup, egg, butter, and vanilla. Pour the mixture over the oats, and give it a gentle stir to distribute everything evenly.
4. Bake for 40 minutes, or until the top is golden and the oats have set. Serve warm, topped with milk or a splash of cream. Leftovers reheat beautifully.

Serves: 6

Source: Oh She Glows

Ingredients:

• 2 1/4 cups rolled oats
• 1 1/2 teaspoon of cinnamon
• 1 1/2 teaspoons baking powder
• 1/4 teaspoon fine grain sea salt
• 1 1/2 cups lightly packed shredded carrots
• 2 1/2 cups unsweetened almond milk (or non-dairy milk of choice)
• 1/3 cup pure maple syrup
• 2 teaspoons pure vanilla extract
• 1 1/2 teaspoons freshly grated ginger (or try ½ tsp ground ginger)
• 1/4 cup raisins
• 1/2 cup chopped walnut halves.

Instructions:

1. Preheat oven to 375F and lightly grease a 10-cup/2.5 qt. casserole dish. I used an 8″ x 11″ rectangular casserole dish.
2. In a large bowl, mix together the rolled oats, cinnamon, baking powder, and salt.
3. In a medium bowl, whisk together the wet ingredients: shredded carrot, almond milk, maple syrup, vanilla, and fresh ginger.
4. Add the wet mixture to dry mixture and stir until combined.
5. Pour mixture into prepared dish and smooth out with a spoon. Press down on the oatmeal with a spoon (or your hands) so the oats sink into the milk. Sprinkle on the walnuts and raisins and press down lightly again.
6. Bake, uncovered, for 32-37 minutes (I baked for 35 mins.) until lightly golden along edge. The oatmeal will still look a bit soft or wet in some spots when it comes out of the oven, but it will firm up as it cools.
7. Let cool for about 10 minutes before serving. Garnish with Coconut Whipped Cream, a drizzle of maple syrup, or some non-dairy yogurt. When the baked oatmeal is fully cool, it will firm up enough to be sliced into squares.
8. Leftovers should keep for 3 days or so in the fridge or up to 2 weeks in the freezer. This is merely a guess because we tend to demolish all leftovers within a day. Enjoy it warm, at room temp, or chilled straight from the fridge.

Source: Chef Michael

Ingredients:

• 1 cup honey
• 1 cup vegetable oil
• 1 tablespoon ground cinnamon
• 1 teaspoon ground nutmeg
• 1 teaspoon pure vanilla extract
• 8 cups rolled oats
• 1 cup wheat germ
• 1 cup wheat bran
• 1 cup flax meal
• 1 cup unsalted sunflower seeds
• 1 cup almond slivers
• 1 cup chopped walnuts
• 1 teaspoon salt
• 2 cups raisins or sweetened dried cranberries

Instructions:

1. Preheat your oven to a gentle browning temperature—325°F (160°C)—hot enough to toast the granola but not hot enough to burn it.
2. Pour the honey, oil, cinnamon, nutmeg and vanilla into a saucepan and bring them to a simmer over medium heat. Gentle heating brightens the flavours of the spices and melts the normally thick honey, so it combines evenly with the dry ingredients.
3. Toss together the oats, wheat germ, wheat bran, flax meal, sunflower seeds, almonds, walnuts and salt until they’re evenly combined. When the oil mixture is hot enough to simmer, pour it over the dry ingredient mixture. Stir well until everything is evenly coated.
4. Spread the raw granola into a single even layer on a rimmed baking sheet or two. Bake for 40 minutes or so, until the oats are evenly toasted. Every 10 minutes or so, stir the works to help it cook evenly. Continue baking and stirring until the granola is baked golden brown.
5. Rest at room temperature until completely cool, then stir in the raisins (or cranberries).

   Granola can be stored in an airtight container for up to a week.

Serves: 18 Breakfast Cookies

Source: Healthy Starts Here by Mairlyn Smith

Ingredients:

• 1 1/2  cups oat bran
• 1 1/2 cups large flake oats
• 1 cup whole wheat flour
• 3/4 cup ground flax seed
• 1/2 cup steel cut oats
• 2 tbsp. wheat germ
• 2 tablespoons cinnamon
• 1 tsp. baking soda
• 1 cup dried cranberries or blueberries
• 1/4 cup chocolate chips (60% cocoa mass)
• 1/2 cup coarsely chopped walnuts
• 3/4 cup packed dark brown sugar
• 2 omega 3 eggs
• 1 (4.5) ounce jar strained baby prunes
• 1/4  cup canola oil
• 1 tbsp. pure vanilla extract

Instructions:

1. Position rack n the middle of the oven. Preheat oven to 375°. Line two large baking sheets with parchment paper.
2. Mix together oat bran, large flake oats, flour, flax seed, steel cut oats, wheat germ, cinnamon and baking soda in a large bowl. Stir in cranberries or blueberries, chocolate chips and walnuts.
3. Whisk together brown sugar, eggs, prunes, oil and vanilla in a medium bowl until well blended.
4. Add the sugar mixture to the oat bran mixture and stir until really well combined either with your hands, a large spoon or a stand mixer.
5. You want to make 18 Grab-and-Gos, so eyeball an amount than is bigger than a golf ball but smaller than a tennis ball. A 1/4 cup ice-cream scoop with a quick release works well. Place balls of dough on prepared parchment lined sheets about 2 inches apart. Press each ball to about 3/4 inch thickness. Bake until medium brown for 13 to 15 minutes. Let cookies cool slightly on baking sheets before removing them to cool on wire wracks. Wrap individually and freeze for up to 3 months.

Diabetes Food Choice Values per 1 Grab-and-Go: 2 tarbohydrate, 2 Fat

Serves: Makes 6 Pancakes

Source: Anne Marie

Ingredients:

• ½ cup (125 mL) Quinoa
• ½ cup (125 mL) Whole Wheat flour
• 2 tsp (10 mL)   baking powder
• 3 large eggs
• ¼ cup (50 mL)skim milk
• 2 tbsp (25 mL 100% Pure Maple Syrup

Instructions:

1. In small saucepan, bring 1 cup (250 mL) water to a boil. Stir in quinoa. Reduce heat to low and simmer, covered, for 15 minutes. Remove from heat and let stand for 5 minutes. Fluff with a fork. Cool.
2. In bowl, stir together flour, baking powder and cooled quinoa. In small bowl, whisk together eggs, milk and maple syrup; whisk into quinoa mixture until combined.
3. Heat large nonstick frying pan sprayed with cooking spray over medium-high heat. In batches, add batter to pan by generous ¼ cup (50 mL) amounts. Cook for 2 minutes or until bubbles form on surface and edges are golden; turn and cook another 2 minutes.
4. Serve with additional maple syrup.

Serves: 6 Servings
Source: Globe and Mail, June 5, 2010

Ingredients:

• 2 cups of large flake oats
• 1 cup coconut
• 1/3 cup canola oil
• 1/4 cup maple syrup plus 1 tablespoon
• pinch of salt
• 1 cup chopped walnuts
• 1 cup dried cherries
• 1/2 cup chopped dried apricots

Instructions:

1. Preheat oven to 350°, and line baking sheet with foil or parchment.
2. In a large bowl, combine oats, coconut, walnuts, salt, canola oil, and 1/4 cup of maple syrup.
3. Spread mixture onto prepared baking sheet and drizzle with 1 tablespoon of maple syrup.
4. Bake for 35 to 40 minutes, stirring occasionally.
5. Remove from oven and mix in dried fruit.

Serves: 4 Servings
Source: Best Health, March 2010

Ingredients:

• 1 medium potato, diced and boiled for 8 to 10 minutes
• 1 tablespoon of olive oil
• 2 green onions or 1 scallion
• 1 medium red pepper or roasted red pepper
• 1 cup chopped broccoli
• 8 eggs
• 2 tablespoons milk
• pinch of thyme
• 1/2 cup grated cheddar

Instructions:

1. Preheat oven to 350.
2. Place diced potato in a small pot, cover with water, and cook for 8 to 10 minutes and then drain.
3. Meanwhile, whisk eggs with milk and thyme. When potatoes are almost done, heat 1 tablespoon of oil in a oven proof skillet over medium heat. Sauté onion, potatoes, pepper, and broccoli for 3 minutes.
4. Pour in eggs and stir gently to distribute ingredients. Cook without stirring on medium heat until edges are set. Sprinkle with cheese and bake in oven until eggs are set on top, for about 8 minutes.

Serves: 6 Servings
Source:

Ingredients:

• 1 loaf french bread
• 3 eggs
• 3 tablespoon sugar
• 1 teaspoon vanilla extract
• 2 1/4 cups milk
• 1/2 cup all-purpose flour
• 1/3 cup firmly packed brown sugar
• 1/2 teaspoon ground cinnamon
• 1/4 cup butter or margarine
• 1 cup fresh or frozen blueberries

–

Instructions:

1. Lightly grease a 13×9-inch baking dish. Diagonally cut bread into 1-inch slices and place slices into prepared baking dish.
2. In a medium bowl, combine eggs, sugar, and vanilla extract; add milk and stir until blended. Pour mixture over bread slices, turning slices to make sure they are well coated. Refrigerate overnight.
3. Preheat oven to 375 degrees. Spread blueberries over bread.
   In a small bowl, combine flour, brown sugar, and cinnamon. With a pastry blender or two knives, cut in butter until particles are the size of small peas. Spread mixture blueberries
4. Bake approximately 40 minutes or until golden brown. Remove from oven, cut into squares, and garnish with additional blueberries