Brunch Archives - Designed For You Nutrition

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

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.

20 09, 2021

Lunch Box Rescue

By Amy Sonnenberg|2021-09-20T14:44:47-04:00September 20th, 2021|Blog, Brunch, Snack|0 Comments

Here we are a few weeks into our fall routine. Right now is about when the novelty of packing lunches begins to wear off. If this is you, keep reading for tips & tricks to pull you out of your lunch box slump.

• make a list of what you like to eat for lunch & don’t forget about leftovers
• using this list, plan your lunches for the week ahead of time
• make your lunch the night before
• bake a batch of these delicious banana muffins to surprise yourself at lunch with

Banana Muffins

4-5 ripe bananas
1/3 c coconut oil, melted
1/2 c raw sugar
1 egg
1 tsp vanilla
1 1/2 c spelt or gluten free flour
1/4 c ground flax seed
1 tsp baking soda
1 tsp baking powder
1/2 c chopped pecans, optional
1/3 c chocolate chips or dried cranberries
1/4 c raw pumpkin seeds

Preheat oven to 375°F. Mash bananas. Add coconut oil, sugar, egg & vanilla. Using a wooden spoon or mixer, combine ingredients well. In a separate bowl, combine flour, flax, baking soda & baking powder. Add dry ingredients to wet. Mix well being mindful not to over mix. Add nuts & chocolate chips or cranberries. Give a quick stir. Divide evenly into 12 muffin cups. Top with pumpkin seeds. Bake for 24 minutes or until a cake tester comes out clean. If these muffins are going to school, please keep in mind the nut-free policy.

Enjoy!

25 05, 2021

Celebrating Queen Victoria with Scones

By Amy Sonnenberg|2021-05-25T09:21:37-04:00May 25th, 2021|Blog, Brunch|0 Comments

This week we all enjoyed an extra day to our weekend. Many of us refer to the weekend as May 2/4, but what is the reason for this holiday? Originally, May 24th was meant to celebrate the birth of Queen Victoria. After her death in 1901, an act was passed by the Parliament of Canada establishing the date as a legal holiday in Canada to be known as Victoria Day.

In honour of the late Queen, I thought I would share a recipe for some of the most delightful scones I have ever tasted. This recipe was given to me when my husband and I took a trip out east. We stayed at a lovely B&B in Cape Breton where the lady of the home made us an outstanding breakfast. I was so in love with the scones, that she wrote out her trusted recipe on a piece of note paper before we packed our bags. I still have that worn piece of paper with a funny little alligator on it. It is amazing how a hand written note makes me recall so many flavours from our trip come back to me just by looking at it.

Now, this recipe doesn’t get top marks for nutrition, but it does get top marks for food made with love. So do me a favour – enjoy your scone to the fullest, but don’t forget to eat your veggies later.

Murdena’s Scones

2 c flour
1/3 c sugar
1 tsp baking powder
1/2 tsp salt
1/2 tsp ground nutmeg
1/2 c shortening
4 tbsp butter
1 large egg, whisked
1/3 c milk
1/2 c currants

Preheat oven to 400°F. Combine dry ingredients in a bowl. Cream together shortening, butter, egg & milk in a large bowl. Fold dry ingredients into creamed ingredients. Once batter is mixed, add currants. Place parchment paper on baking sheet. Divide batter into 12 even scones & bake for 10 to 12 minutes. Serve with tea, cream & jam.

3 05, 2021

Mother’s Day Muffins

By Amy Sonnenberg|2021-05-03T22:18:35-04:00May 3rd, 2021|Blog, Brunch, Snack|1 Comment

Hey Kiddos – This article is for you. Mother’s day is just around the corner. This year is a little different because stores aren’t open for you to go and purchase your mom a gift. Here is the thing, moms really do love it when their kids make them things. Spend some time in the kitchen and make her something warm and gooey – kind of like how she feels about you.

Make sure you get permission from an adult in your house before baking or cooking. If you need help making this recipe, it is okay to ask your mom because she loves spending time with you, just make sure you offer to help with the dishes after you are finished creating.

Best Ever Banana Muffins

3 to 4 large ripe bananas
1/3 c melted coconut oil or butter
1/2 c raw sugar
1 egg, whisked
1/2 tsp vanilla
1 1/2 c flour
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1/4 c ground flax
1/2 c chocolate chips (this is the gooey part)
1/4 c nuts, optional (walnuts or pecans work best)

Preheat oven to 375°F. Mash bananas. Add oil or butter, sugar, egg & vanilla to a large bowl. Mix well until it looks creamy. You can do this with a large wooden spoon or with an electric mixer.

In a separate bowl, whisk together flour, baking powder, baking soda, salt & flax. Fold in dry ingredients into wet ingredients. Give it a quick stir with your wooden spoon. You want to make sure all of the dry ingredients are now wet and that there are no lumps, but you also don’t want to over mix as this will cause your muffins to turn out less fluffy. Now add the chocolate chips and nuts with a final mix.

Bake for 22-25 minutes. You will know the muffins are finished when they look golden brown and you can insert a cake tester into the middle of a muffin and it comes out clean.

Let the muffins cool for a bit & enjoy. Just make sure your mom gets the first one!

22 03, 2021

Pancakes for Everyone I Say!

By Amy Sonnenberg|2021-03-22T06:51:50-04:00March 22nd, 2021|Blog, Breakfast, Brunch|0 Comments

The Elmira Maple Syrup Festival is just around the corner. And while it won’t be as in years past with bustling crowds, we will be doing our part to support the virtual version of this year’s festivities. While we will be purchasing the pancakes in a box option, and eagerly await to see what else will be offered, I thought I would share with you my recipe for gluten free & dairy free pancakes. 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.

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 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 to my website here for the 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!

27 03, 2015

Tried, Tested & True Pancakes

By Amy Sonnenberg|2015-03-27T16:25:39-04:00March 27th, 2015|Breakfast, Brunch|1 Comment

We live just outside a small town that puts on a huge maple syrup festival every year. My children have been asking for over a month now when the Maple Syrup Festival will be. We have put in on the calendar and already have been discussing what foods we should eat while taking part in the festivities. Tomorrow is the big day! So far pancakes and a dill pickle on a stick have been confirmed!

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 this weekend’s festivities, I thought I would share my pancake recipe. I like to top my pancakes with a little plain yogurt, a few berries and drizzle a little syrup on top. 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!

Tried, Tested & True Pancakes

Course: Breakfast

Cuisine: Peanut Free, Vegetarian

Keyword: Comfort Food, Easy, kid approved

Prep Time: 5

Cook Time: 15

Total Time: 20

Servings: pancakes

Calories: 333kcal

Every family needs a great pancake recipe for lazy Saturday mornings. From our family to ours, enjoy!

Print Recipe

Ingredients

1 egg whisked
1 1/4 cup milk cow, almond, coconut or rice
1 tbsp sugar raw
1/2 tsp vanilla
3 tbsp butter melted
1 cup light spelt flour
1/2 cup barley flour
1/4 cup ground flax seed
3 tsp baking powder
1/2 cup real maple syrup

Instructions

In a large bowl, combine egg, milk, sugar & vanilla. In a smaller bowl, mix flours, baking powder and ground flax. Add dry ingredients to wet & mix. Add butter to batter & mix. Drop by ladle into hot pan. When pancakes have puffed up and filled with bubbles, flip over and cook through. Enjoy with real maple syrup. I really like adding blueberries or apples & cinnamon to the batter.

Notes

You can easily make this recipe gluten free by using this recipe for Susan's Gluten Free Flour Mix. They taste great, although they do get a little thick. Try adding an additional 1/2 cup of 'milk' to thin out the batter.

This recipe also makes fantastic waffles! No need to change anything except your method of cooking!