Discover a breakfast that’s anything but routine

Has your morning rut become routine? You might only have a few minutes for breakfast before you head out the door, but that doesn’t mean your morning meal has to be a piece of toast with peanut butter day after day.

We know that balanced breakfasts boost your brain power and make you less likely to start snacking on less nutritious foods later in the day.

Fall is a great time to start a new, healthier breakfast routine. So let’s taste, try and discover a new favourite breakfast that is not only quick and easy to create, but also full of flavor.

Here are some ideas:

Savoury yogurt bowls

Yogurt is a great way to start the day. It contains protein, which can help you feel full and satisfied when you head out the door, and it’s a great way to get your calcium, which helps maintain your bones and teeth.

But always check the nutrition label.

Some yogurts contain a large helping of added sugar, so aim to choose plain yogurt when assembling a yogurt bowl.

Yogurt bowls do not need to be limited to berries and granola. You can build an all-star breakfast bowl using unpredictable combinations like beets, garlic and olive oil.

For example, for a savoury yogurt bowl, combine plain Greek yogurt with shredded, raw beet, orange segments and fresh dill. Prepare the items you will be adding to the yogurt the night before for a breakfast that’s ready in minutes.

Breakfast-to-go kebabs

Great for kids and adults alike, breakfast kebabs are a balanced meal on a stick.

Alternate small waffle pieces with grapes, chicken sausage and strawberries, and pair your kebabs with a yogurt dip if you have time to spare.

Homemade waffles and pancakes freeze well, so use these to make the kebabs. For another speedy breakfast, try a toasted waffle with peanut butter and apple slices.

Overnight oats

Steel-cut oats take a while to cook on the stovetop, but preparing breakfast the night before and making use of leftover mason jars is a great timesaver and results in a hearty, quick and delicious breakfast.

This overnight steel-cut oats with chia recipe is topped with seasonal blueberries and peaches, but you could use raspberries and apples, or any combination of fruit or nuts that suits your fancy.

Overnight Steel-Cut Oats with Chia

Ingredients:

1/2 cup PC Organics Steel Cut Oats

1/4 cup PC Organics Black Chia Seed

1-½ cups PC Organics Original Unsweetened Fortified Almond Beverage

2 tbsp PC Organics 100 per cent Pure Maple Syrup

1/2 tsp salt

3/4 cup toasted and coarsely chopped PC Organics Natural Walnuts Halves and Pieces

3/4 cup fresh blueberries

3/4 cup sliced fresh peaches

Directions:

1. Place oats and chia in a one-litre mason jar, screw metal lid on and shake to combine.

2. Bring almond beverage, maple syrup, salt and 1 cup (250ml) water to a boil in a small saucepan. Immediately pour over oat mixture. Screw lid on tightly to close.

Holding the jar in a tea towel, shake gently to combine. Let stand on the counter for 10 minutes, shaking once or twice. Refrigerate for 12 hours.

(Make-ahead: store in the refrigerator for up to three days).

3. Scoop oats into four bowls. Top each with an equal amount of walnuts and fruit.

Serves four

Per serving: 340 calories, fat 19g, sodium 330mg, carbohydrate 37g, fibre 8g, protein 8g

Recipe source: pc.ca

Rebecca Boese is a registered dietitian with Atlantic Superstore in Bridgewater. Contact by phone at 902-774-0868 or by email at [email protected].

Rebecca Boese, PDt is the In-Store Dietitian at Atlantic Superstore, Bridgewater. She can be reached by email or by calling. 902-774-0868.