Break an egg

These simple nutritious breakfasts cook up quick to start your day right

BY KEN KELLEY

It’s “the most important meal of the day” but breakfast remains one of the most consistently overlooked meals in our daily routines. While there’s no shortage of reasons people skip it, Claire Johnson, a registered dietitian in Moncton, N.B., wants people to start their days on the right foot.

“Breakfast is absolutely the most important meal of the day, but despite all the talk around how important it is, it seems to be the meal people are willing to drop the fastest,” Johnson says. “Research shows people who eat breakfast have better and more consistent energy levels all day. People who don’t eat breakfast tend to eat more at lunch and at suppertime, which can lead to making poor food choices along the way.” Johnson says research shows we get key nutrients such as potassium, fi bre, and vitamin D through breakfast foods, and all are harder to come by in other meals. “Whole foods tend to be a good way to start the day, including fruit and vegetables, whole grains and high protein foods,” she says. “Oatmeal is a wonderful breakfast option because it can be a vehicle for additional foods like yogurt, fruit, extra fi bre, and milk.”

If you’re pressed for time, Johnson emphasizes that breakfast need not be complicated. Something as simple as a piece of fruit with toast, boiled eggs, or fruit and a handful of nuts can lead to better dietary choices all day. “And on the contrary, things like sugary cereals, Eggo waffl es, and Nutella should be considered treats, and not breakfast staples,” she says.

Jennifer Hamm, a registered dietitian in Halifax, says breakfast can and should boast the same variety of food types that we routinely eat during lunch and supper. “With a lot of clients, I often suggest a breakfast parfait, with Greek yogurt or a different source of protein, a choice of fruit, and a sprinkle of nuts or seeds on top,” she says. “That way, you’re getting fi bre, healthy fat, and protein all in one meal. And likewise, those same ingredients, using a liquid base other than juice, could be used in a smoothie with almond or peanut butter.”

If a cold breakfast isn’t for you, Hamm suggests starting the day with a hot bowl of oatmeal. “Instant oatmeal is something that has come a long way as there are some

brands that add in fi bre and protein to help make it more balanced,” she says. Or try steel-cut oats with fruit, seeds, nuts, and spices like cinnamon to add extra fl avour. The oats’ rough texture means you digest them more slowly, and stay satisfi ed longer.

When picking an oatmeal, Hamm suggests choosing a brand offering four to six grams of fi bre and an equal, or almost equal, amount of protein per serving. Ideally, that same oatmeal will include less than six grams of sugar per serving.

Despite the overall importance of a healthy, balanced breakfast, Johnson says many parents needlessly stress about whether or not their child eats breakfast. “I believe that kids are more in tune with their bodies than adults sometimes. Sometimes they’ll be hungry and sometimes they won’t be. At the end of the day, don’t stress too much if your kids skip a meal, but also remember that if you want to be sure they’re eating breakfast, the best way to ensure that is modelling good behaviour.” o

Raspberry-spinach twist smoothie

Get your greens in when you’re on the go. Most small smoothie blenders feature a cup that you can mix and drink your breakfast in. Recipe provided by Dairy Farmers of Canada, reprinted with permission from Dietitians of Canada

One serving

INGREDIENTS 1 cup spinach, raw 1 ½ cups fresh or frozen raspberries ½ tsp vanilla extract 1 cup milk 1 cup raspberry yogurt

DIRECTIONS 1. In a blender, add ingredients in

this order: spinach, berries, vanilla, milk, and yogurt. Purée to desired consistency. Serve immediately.

TIP: Smoothies offer a simple way to add nutritional supplements to your breakfast like fl axseed oil or a fi bre supplement.

Crustless spinach and feta quiche

Quiche looks fancy, but it’s simple to cook the day before and reheat in the morning. Recipe from Melissa Cormier, Codroy Valley, N.L., reprinted with permission from Dietitians of Canada

Serves six

INGREDIENTS 1 tsp butter 7 cups baby spinach ½ cup crumbled feta cheese 4 eggs 2 cups milk ½ tsp pepper

DIRECTIONS 1. Heat oven to 375°F (190°C). 2. In a large skillet, melt butter over medium-high heat. Add spinach, sauté for 3–4 minutes or until wilted. 3. Spread spinach in a 9-inch (23 cm) ceramic or glass quiche dish or pie plate. Sprinkle with feta. 4. In a medium bowl, whisk eggs until blended; whisk in milk and pepper until frothy. Pour over the spinach mixture. Using a spoon, stir gently, just enough to make sure the egg mixture covers most of the spinach mixture. 5. Bake 35–40 min or until a knife

inserted into centre comes out clean. Let stand for 5 minutes before serving.

Peach, strawberry, and almond muesli

An easy breakfast that takes just 10 minutes to prepare the night before. The magic happens in your fridge overnight. Recipe provided by Dairy Farmers of Canada, reprinted with permission from Dietitians of Canada

Serves four

INGREDIENTS 1 ½ cups rolled oats 1 ½ cups plain yogurt ½ cup milk ¼ cup maple syrup ¼ cup wheat germ 1 tsp vanilla extract 2 peaches, sliced 8–10 strawberries, quartered 1 / 3 cup pumpkin seeds 1 / 3 cup whole almonds

DIRECTIONS 1. In a bowl, mix oats, yogurt, and milk. Cover and refrigerate overnight. 2. In the morning, add maple syrup,

wheat germ, and vanilla extract. Stir to combine. 3. Garnish with peaches, strawberries, pumpkin seeds, and almonds.