Breakfast Archives - Designed For You Nutrition

31 03, 2023

Sweet First Taste of Spring

By Amy Sonnenberg|2023-03-31T14:28:08-04:00March 31st, 2023|Blog, Breakfast, Salad|0 Comments

Maple syrup is officially the first taste of spring in my little part of the world. The maple trees are tapped and the sap is running freely. It is fun to drive through the country side and see sugar shacks in full swing. You can often tell when the sap is boiling by the big white plumes of smoke rising from the little buildings. If you are lucky enough to take a stroll near the sugar shack, you might even catch a smell of the warm maple syrup wafting in the air. I am thrilled that after 3 long years, that somehow also seem like they flew by in a flash, the Elmira Maple Syrup Festival will be back in full swing this coming weekend. As a local, I have already began compiling my list of must haves from the food vendors.

We all know that maple syrup tastes great on pancakes, but there is so much more to this sweet treat. Maple syrup is a source of zinc, iron, calcium, magnesium, potassium & manganese. It also contains up to 20 different antioxidants! I often swap it out for refined sugar in recipes and it tastes delicious. There is a little science and math involved when it comes to making the swap in baked recipes in particular, so it is best to refer to a recipe that has already taken this into account. I like to use it in marinades, chai and salad dressings. Give this recipe a whirl and let me know what you think.

Maple Syrup Salad Dressing

2 tbsp of unpasteurized apple cider vinegar
3 tbsp olive oil
1 clove garlic, minced
1 tbsp fresh maple syrup

Combine ingredients in a little glass jar. Put a lid on the jar & shake well. Dressing will keep for about a week in the refrigerator.

What are your favourite ways to enjoy Maple Syrup? Comment below.

Don’t worry, I didn’t forget about pancakes & maple syrup! Click here for my quick and easy recipe. Make a double batch on the weekend and freeze pancakes to be used later in the week as a quick and easy breakfast. Just pop a couple in the toaster and you are good to go!

Photo by Nadine Primeau on Unsplash

29 08, 2022

Simplifying Breakfast

By Amy Sonnenberg|2022-08-29T10:43:53-04:00August 29th, 2022|Blog, Breakfast|0 Comments

Many people have a complicated relationship with breakfast. I would consider myself one of those people as well. I like eating it, but I don’t like making it. Getting ready for the day is sometimes hard. And, while I think it is important to challenge ourselves to tackle hard things, breakfast doesn’t have to be one of those.

During the week, I need my breakfast to be reliable and predictable. I don’t want to put any extra thought or effort into this meal.

Top Tips for Breakfast Success

1. Keep it simple.
2. Pick two breakfast options to get you through the week. For example, eat the same thing on M,W & F and a different option of T&TH. Save weekend breakfasts for a little freestyling. The following week, switch up your options.
3. Make a list of breakfast foods you like. Stick to whole food & whole grain options as much as possible. Many packaged breakfast foods will fill you up temporarily, but are nothing more than a quick sugar rush that will have you looking for more an hour later.

Here is a list to get you started:

• Hard boiled eggs, tomato & avocado slices
• Avocado on whole or sprouted grain toast, drizzled with balsamic vinegar
• Egg muffins
• Yogurt, granola & berries
• Whole grain muffins, waffles or pancakes. Hint: Make a batch of any one of these on the weekend to use throughout your week. You can also freeze waffles or pancakes and pop them into the toaster as needed.

Egg Muffins

18 eggs
½ c water
Salt & pepper to taste

Possible add-ins: green onion, chopped bell peppers, sautéed mushrooms, grated cheese, diced ham. About 2 tbsp of add-ins per muffin cup.

Preheat oven to 375F. Whisk eggs with water. Add salt & pepper. Spray muffin tin with non-stick spray. Add 2 tbsp of add-ins per muffin cup. Fill muffin cup 2/3 full. Bake for 20-22 minutes or until cake tester comes out clean. These freeze well and heat through quickly.

Photo by Hanny Naibaho on Unsplash

3 08, 2022

Leaving the Nest

By Amy Sonnenberg|2022-08-03T15:59:59-04:00August 3rd, 2022|Blog, Breakfast, Brunch, Misc, Snack|0 Comments

There comes a time when we have to let our baby birdie’s leave the nest. For many of us, this transition happens right around now as many of the big kids are off to post-secondary education or finding apartments and starting new jobs.

One of the biggest challenges a young adult faces when they leave their childhood home is how to feed themselves. Independently grocery shopping, abiding by a budget, cooking and keeping up with school or work expectations is a lot to manage all at once.

Quick Tips:

• Find stores that are either in walking distance or along the bus route.
• Discuss the value of menu planning & purchasing sale items.
• Have them join you when shopping. Nothing beats a little hands-on experience.
• What appliances are available or allowed in their living space? Having a clear picture of what is available will allow for maximum creativity and resourcefulness. Many residences or roommate situations offer communal kitchen spaces that provide space in a fridge, a stove/oven, microwave, etc.
• Regardless of kitchen space, pack some glass dishes with snap lids for easy food storage. A few key pieces of cutlery and perhaps a favourite mug as well to make them feel more at home.
• If there is a purchased menu plan, find out exactly what is included and how to stretch your options as much as possible. Don’t waste your money on foods you can easily have or make in your room. Making their own coffee or tea can save a pile of money. Save the fancy café stops for a special treat.

Being Creative in Your Space:

No kitchen, no problem:

• trail mix
• bagged popcorn
• pretzels
• apples, bananas, oranges, pears

Have a kettle?

• tea, coffee, hot chocolate
• oatmeal
• soup

Have a fridge?

• yogurt, cheese
• milk
• fruit & veggies
• hummus

Have a toaster oven?

• whole grain toast
• frozen homemade waffles & pancakes
• reheat leftovers

Have a personal blender?

• smoothies
• guacamole
• hummus

High Value Foods:

These foods are generally gentle on the budget while at the same time providing good nutrient value.

• natural nut butters – almond, peanut
• raw nuts & seeds
• lentils, black beans, chickpeas
• whole grain pasta & sauce
• quinoa

Healthy Living Habits:

• minimize late night snacking & if you do, make it good quality choices
• eat regularly – aim for 3 main meals & no skipping breakfast
• get outside – with a sometimes hectic class schedule & homework, we can forget to take advantage of the beautiful sprawling campuses; getting outside is not only good for physical exercise, it is also good for nourishing our brains and giving us some space to breathe

Wishing you well as you both begin a new adventure!

Photo by Sarath C M on Unsplash

25 07, 2022

Smoothie Bowls

By Amy Sonnenberg|2022-07-25T13:38:07-04:00July 25th, 2022|Blog, Breakfast, Brunch|1 Comment

Celebrate the long weekend with a spin on the classic smoothie. Allow me to introduce you to smoothie bowls. Somehow, I have a general sense that food just takes better from a bowl. It isn’t logical, but maybe that is what makes it even more fun. Bowls are whimsical and let everyone join the party.

I have long been a supporter of nutrient dense smoothies to start your day. The problem I often have with smoothies is that I just don’t stay full long enough. They are delicious and satisfying, but I am usually hungry within an hour or two.

Here comes my solution. Start with a thick smoothie and pour it in a bowl. Top said smoothie with additional fruit, nuts, seeds, unsweetened coconut.

While it is a bit of a two-step process, it is pretty quick.

Smoothie Bowl
makes enough for two bowls

1 cup plain Greek yogurt, or dairy alternative yogurt
½ c blueberries or strawberries
½ banana
½ avocado
1 c baby spinach
Toppings: unsweetened shredded coconut, pumpkin seeds, chia seeds, walnuts, pecans, remaining banana, sliced, fresh berries, peach slices

Photo by Vicky Ng on Unsplash

4 07, 2022

Camping & Cottage Life

By Amy Sonnenberg|2022-07-04T17:31:51-04:00July 4th, 2022|Appetizer, Blog, Breakfast, Brunch, Entree, Misc, Snack|0 Comments

There is so much more to holiday food than hotdogs and s’mores over the fire. Take it up a notch this summer by spending a little time planning your menu ahead of time.

Here are my top 5 tips to make your outdoor holiday a success!

1. Plan ALL meals and snacks before you pack up the car for your adventure.

2. Eat highly perishable items near the beginning of the trip and pack the cooler in order of use.

3. Keep drinks in a separate cooler from food. This will help avoid perishable food from being in a cooler that is opened more frequently.

4. Tape 3-5 empty, ‘tic-tac,’ containers together and fill with spices such as salt, pepper, garlic powder or cinnamon. This makes your spices easy to find and, in a user, friendly container.

5. Dedicate a large plastic tote to your make outdoor makeshift kitchen. This bin has shaved off hours of prep because it contains all the miscellaneous items, we might need and have forgotten in the past.

Now What to Eat?

Do whatever washing, chopping or prepping you can at home. We always take with us a large container of pre-cut veggies. Fruit is pre-washed, dried and stored in large plastic storage bags.

Breakfast:

• hard boiled eggs
• whole grain pancakes that just need to be warmed in the toaster
• oatmeal – add in raisins, nuts, cinnamon and maple syrup
• granola

Lunch:

• whole grain wraps or pitas filled with tuna, avocado & veggies, hummus & veggies
• mini whole grain pita pizzas – pizza sauce, sliced nitrate free turkey pepperoni, diced green peppers and grated cheese
• sandwiches – sliced cheese, nitrate free deli meat, whole grain bread, lettuce, tomatoes and mustard
• Good old PB & Jelly – whole grain bread, unsweetened peanut butter and naturally sweetened jam

Dinner

• foil dinners – prepare these ahead of time at home and use near the beginning of your trip. (chicken & veggies, roasted potatoes)
• steak
• precooked sausage

Snacks

• produce that doesn’t bruise easily – oranges, apples, carrots, celery
• hummus
• trail mix
• nut butter & apple slices

Photo by Laurine Bailly on Unsplash

25 05, 2022

Rhubarb Mango Muffins

By Amy Sonnenberg|2022-05-25T09:17:06-04:00May 25th, 2022|Blog, Breakfast, Snack|0 Comments

Rhubarb is one of the first flavours of spring that our gardens gift us with. In addition to welcoming us to the season, rhubarb is also a good source of fibre, vitamin K, vitamin C, calcium, potassium and magnesium.

While I do love the combination of rhubarb and strawberries, I wanted to think outside of the box and experiment a little. So, what happens when you take the tropical sweet flavour of mango and pair it with the pucker producing flavours of rhubarb? Something magical and delicious!

Rhubarb Mango Muffins

1 cup rolled oats
1 1/3 c gluten-free or spelt flour
3/4 c raw sugar
1 1/2 tsp baking powder
1/2 tsp cinnamon
1/3 c unsweetened coconut
3/4 c milk or unsweetened dairy alternative (oat, almond)
1/2 c coconut oil, melted
2 c rhubarb, finely chopped
1 medium mango, peeled & diced

Preheat oven to 375°F. Line your muffin tin with paper liners if you need to.

Note: I have a stoneware muffin pan that requires no greasing or paper liners. I’ve been using the same pan for at least 10 years and I love it! It does take some time to season the pan, but it is time well spent.

In a large bowl, combine oats, flour, sugar, baking powder, cinnamon & coconut. Mix ingredients until they are evenly distributed. Prepare rhubarb & mango and add to oat mixture. Stir in fruit so that it is also evenly distributed. Melt coconut oil and set aside. Add milk and vanilla to the dry ingredients and stir. Now add the melted coconut oil and stir. If the batter seems too thick, add ¼ c milk until you get a cake like batter consistency. Divide the batter into 12 muffin cups. Bake for 35 minutes, or until a cake tester comes out clean. Enjoy!

Photo by Slashio Photography on Unsplash

2 05, 2022

Mother’s Day – French Toast Casserole

By Amy Sonnenberg|2022-05-02T10:37:39-04:00May 2nd, 2022|Blog, Breakfast|0 Comments

Mother’s Day is just around the corner. As a mama myself, I know that one of the biggest ways to my heart is when my family prepares me a meal. My personal favourite is breakfast in bed. Whether you are also hoping for breakfast in bed, or are planning a brunch with extended family, this dish is sure to please. It is quick and easy with minimal prep. In fact, you do most of the work the night before and just need to pop it in the oven in the morning.

French Toast Casserole

1 loaf sourdough, French bread, or any other type of crusty bread, cubed (gluten free bread works well too)
8 large eggs
3 c milk or unsweetened dairy alternative (you may need a little more – check in the morning)
2 tbsp maple syrup
1 tsp vanilla
¼ tsp nutmeg and cinnamon

Cube bread and place into a buttered casserole dish. Mix the rest of the ingredients and pour over bread. Cover and refrigerate overnight. In the morning, preheat oven to 350 F. Peek at the bread before baking, if it seems too dry, add another ½ – 1 c milk. You want the bread squishy, but not floating in liquid. Bake for 40 minutes. With 10 minutes left to bake, lightly drizzly with more maple syrup and sprinkle with additional cinnamon.

Top with plain Greek yogurt, fresh fruit, maple syrup and pecans and you’ve got yourself a wonderful meal.

Photo by freestocks on Unsplash

28 03, 2022

Pancakes, Maple Syrup & Berries – Oh My!

By Amy Sonnenberg|2022-03-28T12:51:55-04:00March 28th, 2022|Blog, Breakfast|0 Comments

The Elmira Maple Syrup Festival is just around the corner. While the festivities will once again look different from years past, it is still something worth celebrating.

Real maple syrup has become a staple in my home. I use it on my homemade pancakes of course, but it is also fantastic as a sweetener in my yogurt, on my oatmeal and in my homemade granola. Did you know you can swap out refined sugar in your baking by using the same amount of syrup that the recipe calls for? Just be sure to reduce the amount of liquid in the recipe by about a half cup.

Maple syrup is rich in antioxidants and is a great source of zinc and manganese. As a nutritionist, I pay attention to where my food comes from and how it got to me. By all accounts, maple syrup is a real food that is locally sourced.

In honour of the festivities, I’m sharing my pancake recipe. I like to top my pancakes with a little plain yogurt, a few berries and drizzle a little syrup on top.

As a mama to a boy with a gluten & dairy sensitivity, we’ve perfected our own recipe for fluffy goodness that skips the gluten & dairy but doesn’t skip out on taste or texture.

While maple syrup is a real food, it is still a sugar and should be used in moderation. My children would like to drown their pancakes in syrup…we are still working on that!

Pancakes – Gluten Free & Dairy Free

1 egg, whisked (or 1 tbsp ground flax seed whisked with 3 tbsp warm water)
1 1/4 c milk (or unsweetened oat or almond beverage)
1 tbsp raw sugar
1/2 tsp vanilla
3 tbsp melted coconut oil
1 1/2 c light spelt or gluten free flour
1/4 c ground flax seed
3 tsp baking powder

In a large bowl, combine egg or alternative, milk or alternative, sugar & vanilla. In a smaller bowl, whisk together flour, baking powder and ground flax. (For gluten free flour, there are many store-bought versions you can purchase that are ready to use. If you would like to try making your own, pop on over here and find the Gluten Free Flour recipe I use).

Add dry ingredients to wet & mix. Add melted coconut oil to batter & mix. Drop by ladle into hot pan. When pancakes have puffed up and filled with bubbles, flip over and cook through. Try adding blueberries or apples & cinnamon to the batter.

Enjoy with Elmira’s own real maple syrup. Enjoy!

Photo by Tatiana Rodriguez on Unsplash

20 12, 2021

Merry Christmas Brunch

By Amy Sonnenberg|2021-12-20T17:09:11-05:00December 20th, 2021|Blog, Breakfast, Brunch|0 Comments

We are only a few days away from the big day! One of our family traditions is enjoying a delicious Christmas morning brunch. This is a beloved tradition and Christmas morning just wouldn’t be the same without it. One of the menu items that often makes an appearance is homemade waffles. They are so fresh, warm and fluffy that you can’t help but enjoy every bite. This is my tried, tested and true recipe. It also works great with gluten free flour and dairy alternatives.

Christmas Morning Waffles
Serves 4

Dry Ingredients:
1 ½ c spelt or gluten free flour
1 tbsp baking powder
¼ c ground flax
½ tsp salt (omit if you use salted butter)

Wet Ingredients:
1 egg, whisked
1 ¼ c milk or unsweetened dairy alternative
1 tsp vanilla extract
3 tbsp butter, melted or organic canola oil

Gather the dry ingredients in a small bowl and whisk ingredients. Gather the wet ingredients in a large bowl. Add the dry ingredients to the wet and stir thoroughly being careful not to over mix. Add a scoop to your waffle iron and let it do its magic. Note: If using gluten free flour, you may need to add additional milk to get the right consistency. Start with a ¼ c and go from there. You want the batter a little thick, but still somewhat runny. Do not use coconut oil in your waffle iron. I have tried a few times only to discover the coconut oil reacts with the non-stick finish, making for difficult clean up.

27 09, 2021

Overnight Oats

By Amy Sonnenberg|2021-09-27T11:02:38-04:00September 27th, 2021|Blog, Breakfast|0 Comments

I like eating breakfast. What I don’t particularly like is making it. I am a little groggy as I attempt to ease into the day. I don’t want to pull out pots, pans and a multitude of ingredients. Give me a couple of hours and call it brunch and I’m happy to whip up something delectable. That being said, breakfast is a must in my books, so I try to simplify things wherever I can. To take out the guesswork, I plan for 3 breakfast options that I can rotate through for the week.

Some simple options include hard boiled eggs with sliced avocado & tomato on sprouted grain bread, smoothies, whole grain muffins with fruit & a hearty bowl of oatmeal. Check out my re-imagined recipe for carrot cake oatmeal below. This recipe gets extra points for all the work being done the night before. Give it a whirl and then try experimenting with different ingredients such as pecans, almonds, fresh or dried fruit, etc.

Carrot Cake Overnight Oats

½ cup quick oats
1 cup milk or dairy free alternative
1 tsp real maple syrup
1 tsp cinnamon
Dash of nutmeg
1 small carrot, shredded
¼ c pumpkin seeds
¼ c walnut, pecan or almond pieces

Place all ingredients into a small glass jar with a lid. Shake gently or stir to mix all ingredients. Leave in fridge overnight. You can eat cold or remove lid & warm in the microwave.

Photo by K8 on Unsplash

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