Eggs Benedict
PB & J Overnight Oats in a Jar
Serves 1
I always found comfort in those mornings when my mom made us porridge for breakfast. I’ve never liked the instant stuff, and so I’ve always made my porridge from scratch, just like my mom did. But recently, I discovered overnight oats, which makes a made-from-scratch version, to be eaten cold, possible on those busy weekdays. Plus, it’s packed with protein, fibre, vitamins and nutrients – score!
OATS
½ cup (120ml) unsweetened almond milk (or skimmed or soy)
¼ cup (25g) rolled oats*
¼ cup (45g) red seedless grapes, halved
½ tablespoon chia seeds
1 teaspoon sugar (I prefer raw cane sugar)
TOPPINGS
1 tablespoon crunchy peanut butter
1 tablespoon reduced-sugar grape jelly or strawberry jam
*Read the label to be sure this product is gluten-free.
For the oats: In a 225ml mason jar, combine the milk, oats, grapes, chia seeds and sugar. Close the jar with the lid, shake the mixture and refrigerate overnight.
For the toppings: The next day, take the jar out of the refrigerator, stir in the peanut butter and jelly or jam and serve.
FOOD FACTS fill up with oats
If you’re looking for an easy and satisfying morning meal that can keep hunger in check until lunchtime, oats are the answer. Oats are loaded with soluble fibre, which slows digestion and can keep you feeling fuller longer. They also contain a good amount of protein, which is more satiating than fat or carbs. And studies show the soluble fibre in oats can help reduce LDL (‘bad’) cholesterol, which can cut your risk for heart disease.
Coco-Loco Mango Green Smoothie
Serves 1
The first time I made a green smoothie, I was a little scared to taste it. But after my first sip, I was hooked. In fact, I start my morning with a green smoothie three or four days each week. Even my toddler loves them, and I like knowing that she’s getting a healthy serving of greens. You can use any combination of fruit you like, but I’m wild about the pairing of coconut and sweet ripe mango. I like adding chia seeds to my smoothies, but I also play around with other superfoods, such as flaxseed, hemp seeds and berries. And I also experiment with different greens, like baby kale and baby chard.
1 cup (225ml) coconut milk drink
½ cup (160g) chopped ripe mango
1 cup (45g) baby spinach
1 tablespoon sweetened coconut flakes*
1 teaspoon chia seeds
1 medium dried stoned date (or 1 teaspoon sugar)
1 cup (135g) ice
*Read the label to be sure this product is gluten-free.
In a blender, combine the coconut milk, mango, spinach, coconut flakes, chia seeds and the date and blend until smooth. Add the ice and blend again until smooth.
FOOD FACTS little seed, big nutrition
Indigenous to Central America, chia seeds have been a staple energy source for centuries and are high in omega-3 fatty acids, which have been shown to improve cardiovascular health. They have incredible satiating effects, a high fibre content and a good amount of healthy fats and antioxidants.
Good-for-You Granola
Serves 11
Here’s how I like my cereal: fill a bowl with a cup of whatever fruit is to hand, top it with some homemade granola and pour in some unsweetened almond milk. This is my basic granola recipe – you can add any combination of dried fruit, nuts or other ingredients that you like. Whatever you use, you’ll feel good knowing that this recipe is lower in fat than shop-bought granola.
¼ cup (50g) quinoa
1½ cups (150g) rolled oats*
¼ cup (15g) sweetened coconut flakes
¼ cup (30g) ground flaxseeds
¼ cup (30g) slivered or flaked almonds
¼ cup (30g) chopped walnuts
¼ cup (40g) dried blueberries
¼ cup (40g) dried cherries
¼ cup (90g) honey
1 teaspoon virgin coconut oil (or rapeseed)
½