GET MORE ENERGY, EAT EGGS

B R E A K F A S T S A N D W I C H E S W I T H S M A S H E D A V O C A D O

Makes 2 servings

One smashed avocado makes enough for four servings – it can be made, covered and refrigerated the night before for speedy assembly in the morning. A slice of cheddar or Swiss cheese can be added, if desired.

I N G R E D I E N T S 1 tsp (5 mL) avocado oil, coconut oil or vegetable oil 3 eggs 4 slices whole-grain bread, toasted (or 2 large whole wheat tortilla wraps) 2 deli-thin slices Black Forest ham

S M A S H E D A V O C A D O 1 small ripe avocado ½ cup (125 mL) diced tomato 1 tsp (5 mL) fresh lime or lemon juice Pinch each sea salt and freshly ground black pepper Dash of hot sauce, optional

M E T H O D Smashed Avocado: In a bowl, use the back of a fork to lightly mash avocado until fairly creamy, with some smaller chunks remaining. Stir in tomato, lime juice, salt, pepper and hot sauce (if using).

Heat a small non-stick skillet over medium heat; brush with oil. In a separate bowl, beat eggs with 1 tsp (5 mL) water; pour into skillet. Cook, stirring, until large curds form and eggs are set, about 3 minutes.

To assemble, layer 2 of the toast slices with ham; divide and mound scrambled egg on each and top with Smashed Avocado. Sandwich with remaining toast slices. (Or divide and wrap everything inside 2 wraps instead).

Per serving: 403 calories, 22 g protein, 23 g fat (4 g saturated fat), 30 g carbohydrates, 8 g fibre, 328 mg cholesterol, 584 mg sodium

S P A N I S H - S T Y L E E G G S

Makes 4 servings

Choose a skillet with a lid, or improvise by using a baking sheet to cover skillet instead. Though the flavour will differ, smoked paprika can be swapped for sweet paprika if unavailable. Sprinkle with shaved Manchego cheese, if desired, and serve with rustic bread or flatbread.

I N G R E D I E N T S 1 tbsp (15 mL) olive oil 2 oz (60 g) thinly sliced cured chorizo sausage (or smoked turkey sausage) 1 onion, thinly sliced 1 sweet yellow or red pepper, thinly sliced 1 clove garlic, sliced 1 can (796 mL) diced tomatoes 2 tsp (10 mL) sherry vinegar or red wine vinegar 1 tsp (5 mL) each smoked paprika and dried oregano Pinch each sea salt and freshly ground black pepper 3 tbsp (45 mL) chopped fresh cilantro or parsley 4 eggs

M E T H O D In a large skillet, heat oil over medium heat; cook sausage, onion, sweet pepper and garlic, stirring of ten, until sof tened, 6 to 8 minutes.

Add tomatoes, vinegar, paprika, oregano, salt and pepper; bring to a boil. Reduce heat and simmer, stirring occasionally, until thickened, about 10 to 12 minutes. Stir in half of the cilantro.

Using the back of a large spoon, make 4 indents in the sauce, spaced evenly apart; crack 1 egg into each indent. Cover and cook over medium-low heat until egg whites are set and yolks are still runny, 6 to 8 minutes. Sprinkle with remaining cilantro.

Per serving: 209 calories, 12 g protein, 9 g fat (2 g saturated fat), 23 g carbohydrates, 6 g fibre, 214 mg cholesterol, 449 mg sodium

B E N E F I T S O F B R E A K F A S T

Mom was right: Breakfast is the most important meal of the day. Why? For starters, you’ve spent all night fasting, you have a busy day ahead of you and you need energy. Nobody does well starting on empty. Furthermore, breakfast plays a large role in setting the tone for your day, says Susan Fyshe, a registered dietitian and nutritionist for Healthy Lifestyle Nutrition Consulting in Toronto.

“Our emotions and mood are centred in our brain and nervous system, and there’s a strong link between diet and emotional health. A healthy breakfast provides nourishment for our brains and nervous system, as well as energy for our whole body. It’s an important way to start the day off the best you can be,” says Fyshe. Need inspiration? Check out more recipes at besthealthmag.ca/breakfast

O A T M E A L B U T T E R M I L K P A N C A K E S

Makes 6 servings

Serve spread with apple butter or drizzled with pure maple syrup and sprinkle with chopped pecans, berries or sliced pears, if desired. No buttermilk? Use milk instead, replacing 1 tbsp (15 mL) with fresh lemon juice and letting stand for five minutes before using.

I N G R E D I E N T S 2 cups (500 mL) buttermilk 1½ cups (375 mL) quick-cooking (not instant) rolled oats 3 tbsp (45 mL) liquid coconut oil or vegetable oil 2 eggs, beaten 1 cup (250 mL) whole wheat flour 2 tbsp (25 mL) packed brown sugar 1 tbsp (15 mL) baking powder ½ tsp (2 mL) ground cinnamon ¼ tsp (1 mL) each sea salt Coconut oil or butter for cooking (about 1 tbsp/15 mL)

M E T H O D In a large bowl, combine buttermilk, oats and 3 tbsp (45 mL) oil; let stand for 5 minutes. Stir in beaten eggs.

In a separate bowl, whisk flour, sugar, baking powder, cinnamon and salt. Pour over buttermilk mixture, stirring just until combined.

Heat a large non-stick skillet over medium heat; brush with some of the additional coconut oil or butter. Working in batches and using 1/3 cup (75 mL) per pancake, spoon batter into skillet; cook until underside is golden with bubbles breaking on top, 2 or 3 minutes. Flip and cook until puffed and golden brown, 1 or 2 minutes. Transfer pancakes to baking sheet and keep warm in 250°F (120°C) oven; repeat with remaining batter.

Per serving (2 pancakes per serving): 295 calories, 10 g protein, 13 g fat (9 g saturated fat), 37 g carbohydrates, 5 g fibre, 74 mg cholesterol, 448 mg sodium

H O N E Y A L M O N D O V E R N I G H T M U E S L I

Makes 8 servings

Toss together the night before for a healthy make-ahead breakfast. Old-fashioned rolled oats will make for a chewier texture than quick-cooking oats. Top with sliced banana or berries and a splash more milk, if desired.

I N G R E D I E N T S 1¾ cups (425 mL) milk or almond milk 1½ cups (375 mL) plain or vanilla yogurt 3 tbsp (45 mL) liquid honey 1 tbsp (15 mL) fresh lemon juice ¾ tsp (4 mL) ground ginger ½ tsp (2 mL) vanilla extract (omit if using vanilla yogurt) 2 cups (500 mL) old-fashioned or quick-cooking rolled oats (not instant) 2/3 cup (150 mL) mixed dried fruits (including cherries, cranberries, raisins, chopped apricots or chopped figs) ½ cup (125 mL) slivered almonds 2 tbsp (25 mL) unsweetened shredded coconut 1 tbsp (15 mL) flaxseed

M E T H O D In a large glass bowl, stir together milk, yogurt, honey, lemon juice, ginger and vanilla (if using). Stir in oats, dried fruits, almonds, coconut and flaxseed. Cover and refrigerate overnight.

Per serving: 242 calories, 10 g protein, 8 g fat (2 g saturated fat), 36 g carbohydrates, 4 g fibre, 2 mg cholesterol, 69 mg sodium

What’s not to love about eggs?

They’re one of nature’s most versatile foods. Hot or cold, morning or night, as a main or side, they adapt to any meal. Oh, and did we mention that they’re only 70 calories a pop?

But even better than being flexible is the fact that eggs are a good source of nutrition – high in protein, vitamins and minerals.

On the vitamin front, you get A, D, E and B12. When it comes to minerals, iron, folate, selenium and choline play starring roles. This scramble of nutrients helps you maintain healthy skin, bones and teeth and offers protection against some cancers, autoimmune disease and heart disease.

There’s also an omega 3 factor, in case you aren’t getting enough fatty acids. Eggs themselves don’t contain omega 3s, but hens that are fed flaxseed will produce such eggs. You’ll see them labelled accordingly on cartons.

Inspired to add more eggs to your day? Check out eggs.ca for recipes.

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