Archive for breakfast

banana baked oatmeal

banana baked oatmeal - nu roots nutrition

Today’s post is going to be short and sweet, literally. I’m guessing many of you are out of the warm breakfast season, but I still love a great bowl of oats for breaky, no matter the season. Plus, I even eat the leftovers of this recipe cold, and it is still super yum!

It was time for a switch up of my regular routine so I decided to give baked oatmeal a try. I like how the eggs boost up the protein content a touch, and to me there is no greater smell than bananas baking in the oven, so this recipe was a winner in my books!

banana baked oatmeal

base ingredients

4 cups old fashioned rolled oats (gluten free if needed)
1/3 cup virgin coconut oil
1/4 cup unpastuerized honey
2-3 tbsp blackstrap molasses
1 tsp vanilla extract
1 tsp cinnamon
pinch himalayan rock salt, or sea salt

wet ingredients

2 eggs, lightly beaten
2 cups milk substitute

toppings

2 chopped bananas
1/4 cup cacao nibs
1/4 cup walnuts, chopped
1/4 cup coconut flakes or ribbons

before

directions

  • Preheat the oven to 350F
  • In a bowl mix together the base ingredients
  • Line a large baking dish with parchment paper
  • Pour the base ingredients into the baking dish and distribute evenly
  • In a bowl, mix together the wet ingredients
  • Pour the wet ingredients over the base ingredients in the baking dish and distribute evenly
  • Give the baking dish a light shake from side to side to help distribute the wet ingredients
  • Finish off the dish with the toppings, sprinkled or placed evenly throughout
  • Bake for 35-40 minutes
  • Serve slices warm in a bowl on it’s own or with a splash of milk substitute if you desire

Feel free to get creative and change up the fruit and nuts to your liking, Personally, I think a blueberry and macadamia nut combo would be killer as well.

after

quiche-wa

quiche-wa - a quinoa quiche : nu roots nutrition

Get it?…a quinoa (keen-wa) quiche, it’s is my best attempt at being cute & creative for today. Recently I stumbled across a delicious looking quinoa & egg dish baked in the cutest little muffin tins on Pinterest. However, I had to do my holistic nutritionist thing and I tweaked it a just touch to make it a little more wholesome and complete in my books. It was a hit at home, and even though I don’t have cute little muffin tins, nor I am by any means a photographer, I wanted to share it with you!

This dish could be breakfast, lunch, dinner or a snack! It is great to have around the house when you are needing a good dose of high quality protein, which seems to be ALL the time when you are building a mini human.

First you are going to have to learn to cook quinoa, the most amazing whole, gluten-free grain ever. It it incredibly versatile, delicious and nutrition packed. It is the only grain that is a complete protein, plus it’s got anti-stress magnesium and happiness inducing tryptophan. Here’s what you do…

How to Cook Quinoa

  • 1 cup dry quinoa (white, red or black – or a combo of all 3)
  • 2 cups water (filtered or spring, ideally)

Soak the quinoa in water for 10 min (or overnight)*, then strain in a fine wire strainer and rinse thoroughly to remove the bitter outer coating. Add rinsed quinoa to pot. Add 2 cups water, cover (no need to stir) and bring to a boil. Reduce heat and let simmer for 15-20 min, until all the water is absorbed and the quinoa is fluffy.

*Only do this if you have time, otherwise you can just rinse it well in a wire strainer to remove the bitter outer coating. Soaking increases quinoa’s digestibility, but is not 100% required if you are in a time crunch. One of the benefits of quinoa (over brown rice) is that it takes so little time to prepare so don’t let this discourage you.

Note: Golden quinoa cooks slightly differently, it is 1 cup rinsed golden quinoa to 1 cup water, and you let it simmer for 10 minutes with the lid on.

And now, for the main event…

Quiche-wa

Ingredients:

  • 2 cups cooked and cooled quinoa (you can cool it in the fridge or freezer to speed this up if you like)
  • 5 whole free range organic eggs, whisked
  • 1/4 cup milk substitute (or organic cow or goats milk, if well tolerated)
  • 3 cups diced veggies (any – I used broccoli, cauliflower, bell pepper, spinach, mushrooms)
  • 2 small or 1 large onion, diced (I sautéed mine in 1 tbsp virgin coconut oil for extra flavour)
  • 1/2 cup shredded organic cheese (I used a herbed goat cheese, dairy free cheeses will also work for this recipe)
  • about 1/4 tsp each chili flakes and cayenne pepper (or to desired spiciness)
  • 1-2 cloves pressed garlic
  • 1/2 tsp each sea (or Himalayan rock) salt and fresh cracked pepper

Directions:

  • Pre-heat your oven to 350 F.
  • Place eggs in a bowl and whisk until blended.
  • Sauté your onions in 1 tbsp virgin coconut oil (if desired), or just leave them raw.
  • Stir in veggies, spices, cheese and quinoa (all other ingredients).
  • Grease a muffin tray, or pie dish with a touch of virgin coconut oil.
  • Scoop quiche-wa mixture evenly into muffin tins or pour the whole batch in your pie dish.
  • Place in the oven and bake for about 40-50 minutes. (Sorry! All the gauges for the dials on my oven are illegible…I guessed it to be about 350F. The original recipe called for 40 minutes, mine took about 50…)
  • Remove from oven and let cool in muffin tin or pie dish.
  • Using a knife, release the edges of the quiche-wa (slice if in pie dish) and remove.
  • Serve and enjoy! It is delicious on it’s own, or you can also add chopped cherry tomatoes and sliced avocado for extra yumminess.

PS – Do you pin? If so, follow me on Pinterest! What a fabulous way to organize all the great things you stumble across on the world wide web!

gluten free buckwheat crepes

IMG_7284

I know I have already posted the best ever weekend breakfast, but I’d be lying if I didn’t say this recipe was up there…perhaps even tied for best ever. My hubby and I discovered a fantastic crepe restaurant while he was studying in Gotland, Sweden last year. We drank red wine and pigged out on both savory and sweet buckwheat crepes, then rushed home to discover how we can make them on our own. The rest my visit, we must have made 6 or so batches of gluten free buckwheat crepes, we were obsessed! Crepes for breakfast, lunch, dinner and dessert…these were (and still are) our favorite combos. I hope you enjoy them as much as we do!

Gluten-Free Buckwheat Crepes 



Ingredients:

  • 1 cup gluten-free buckwheat flour (you can grind it fresh in your vitamix with whole buckwheat or just buy ready made buckwheat flour)
  • 1/2 teaspoon salt
  • 1 1/4 cups dairy free milk substitute (I use whatever is on hand, oat milk, almond milk, coconut milk etc.)
  • 3 large eggs
  • 4 tablespoons melted butter

Directions:

  1. Melt butter in a non-stick ceramic or cast iron pan.
  2. Mix the rest of the ingredients in the blender, adding butter when melted, leave a little on the pan for the first crepe (you may need a little more to grease the pan later, but I found usually once is enough if you have a good pan).
  3. Make sure the pan is fairly hot before you pour the first crepe. Usually a medium temp will do.
  4. Each crepe will use about 1/4 cup of batter. Pour batter onto the hot pan, then pick up the pan and swirl it around, spreading it thin and evenly along the bottom of the pan. Cook each side for about 1 minute, until lightly browned. Transfer to a plate and repeat until you run out of batter. Should make about 8 crepes.

Note: You can freeze extra crepes for up to 2 months in a freezer bag.

Raw Chocolate Banana Breakfast (or Dessert) Crepes

Per crepe:

  • spread a thin layer of honey & sunflower seed butter (or any nut/seed butter) on to the crepe
  • 1/4 chopped raw banana
  • 2 tbsp chopped raw walnuts
  • a drizzle of simple raw chocolate sauce
  • Optional but highly recommended additions
    •    probiotic organic yogurt – I like sheep yogurt the best (for nutrition and digestion)
    •    other chopped fresh fruits – apples, pears, strawberries – whatever you have!
    •    hemp seeds

Simple Raw Chocolate Sauce

  • 3 tbsp virgin coconut oil
  • 1 tbsp unpasteurized honey
  • 2 tbsp raw cacao powder
  • Optional – splash of vanilla (or use 1/2 vanilla bean) and sprinkle of sea salt
  • melt ingredients together gently (super low temp) in a sauce pan

Poached Egg & Spinach Crepes

I use my leftover crepes for lunch. Simply add savory ingredients this time, these crepes work either way!

Per crepe:

  • a thin layer of mustard
  • 1-2 tbsp salsa (or sub olive oil and apple cider vinegar for a dressing)
  • 1/2 cup chopped spinach
  • 4 grape tomatoes sliced
  • 1/8th avocado sliced
  • 1 poached egg (boil hot water, drop eggs into boiling water, cook approx. 4 mins – depending on how hard or runny you like your eggs, remove with a slotted spoon and place on top of spinach)
  •  top with sea salt, pepper, chili flakes or hot sauce
  • optional – 2 small slices herb goat cheese or a sprinkle of nutritional yeast

Bust open your delicious poached egg before wrapping the crepe, then dive in and enjoy immensely!!

superfood smoothie march

Superfood Smoothie

It’s a new month, which means time for a new resolution! February’s daily meditation proved to be a challenge for me, but one that has absolutely changed me for the better.

Half of the month was spent on vacation, 10 days in Mexico, and a week in my home town, Calgary. This made it particularly difficult to remember to take time out of my day to sit and be still, especially since coming home and running around like a mad woman. The most difficult of all was when I was so stuffed up from my cold that I couldn’t breathe through my nose. Open mouth meditation was odd, and unenjoyable, but I suffered through it :p

My most important lessons from February:

  • stop with the excuses
  • there is always time to meditate, even if it’s just a minute or two
  • meditation should not be looked at like a chore, but rather something that will enhance your day (and believe me, it did!)
  • you can meditate anywhere, in any comfortable position
  • use a little help if you need it – I loved the guided meditations on yogaglo, they helped me get into a deeper meditation then I can do on my own (I’m still a rookie)
  • most importantly – just do it!

If you still haven’t tried meditation I highly encourage you to give it a go! I certainly intend on continuing myself.

superfood smoothie marchI have decided to focus my march resolution on a nutrition goal, something I already love, and should be easily achievable for my followers. One superfood smoothie per day!

Superfood smoothies have been one of the single greatest additions to my diet since becoming a nutritionist. They were one of the first changes I integrated into my life, that made the biggest impact. If I get one superfood smoothie in every day I know that at least one meal a day was nutrient PACKED, and lets be honest, that would be a great start for many! I currently don’t always have one per day, so it will still be a “challenge” for me too!

When I first introduce clients to superfoods I tell them the easiest way to integrate them into their life is through a smoothie, now who doesn’t like a smoothie? They are quick, easy, and so tasty! There are many components that I feel are necessary in my superfood smoothies. They are:

  • 1/2 cup high antioxidant frozen (or fresh) fruits – like (organic of course) blueberries, strawberries, mangoes, any fruit really!
  • 1 banana for potassium, flavor and creaminess (or try 1/4 avocado)
  • 1 scoop (2 tbsp) protein – it’s not just for body builders! Failing to add protein to your smoothie may send your blood sugar soaring, which is followed by the inevitable crash. Protein will also help you feel full longer, making your smoothie more of a meal then a snack. Good choices include VEGA (Sport, Smoothie Infusion or ONE), Ruth’s Hemp Protein Powders (which can also be bought with superfoods already added, easy peasy!), AOR Advanced Whey (if you can do dairy), or Interactive Absolute Vegetarian.
  • 2 tbsp fiber – for so many reasons! It keeps you regular, balances blood sugar, pulls toxins out of the body, and if you use sources such as chia, hemp or flax seed, adds omega 3’s and lots of additional nutrition.
  • a handful of greens – why not?! You don’t taste them anyway, not with all the delicious fruit and yummy protein powder. I usually do either kale or spinach for extra folic acid and energy boosting B vitamins.
  • 1 cup liquid. It can be filtered water, unsweetened milk substitutes (I like almond, oat, hemp, or brown rice), you can even add freshly squeezed juice of your choice!
  • 1 tbsp omega 3 fats – usually in the form of a high quality flavored fish oil supplement, or you can try flax or hemp oil. We need more omega 3’s and putting them in a smoothie sure beats taking it off the spoon! I like Ascenta NutraSea or Seroyal
  • 1 tsp – 1 tbsp of any or all your favorite SUPERFOODS! Well we couldn’t call it a superfood smoothie without them right? If you want the biggest bang for your buck (nutrient wise) try spirulina and chlorella. A tsp to tbsp depending on how adventurous you are of either will suffice. Bee pollen, for more B vitamins, protein and allergy prevention, maca root powder for hormone balancing and libido, raw cacao powder for anti-stress magnesium, and don’t forget the high fibre seeds are omega 3 rich superfoods as well (chia, hemp and flax).
  • other optional ingredients include 1 tbsp black strap molasses for pregnant or nursing moms, it provides an extra iron boost. 1-2 tbsp non GMO soy lecithin is great for fat digestion (if the fish oil makes you burp) and elimination. 1/4 cup kefir (a fermented dairy beverage) is loaded with good bacteria and yeast for your gut.

This is just a rough recipe, get creative and remember recipes are only guidelines! Now it’s time to run out and buy smoothie ingredients for a month…come on you can do this one with me!!

best ever weekend breakfast

pancakes

This actually may be one of my favorite recipes of all time. It has become somewhat of a weekend tradition in my house, and if you can teach your brother-in-law to make them even better than you, then you can forever get out of breakfast duties on Saturday ;) Not only are these pancakes gluten-free, but they are whole grain, fluffy and can be made totally flour free! We have recently discovered they are easily turned into the most delicious waffles ever if you have a waffle maker (or a friend with one – thank you Kristen for trying this out and sharing in the goods). Our family favorite combo is quinoa/buckwheat with banana. Just remember to soak the grains the night before you want to make this recipe!

Blender Pancakes

  • ½ cup quinoa, rinsed well
  • 2/3 cup buckwheat (or brown rice, millet)

Soak the grains with water in separate bowls overnight. Add 1 tbsp kefir (a fermented dairy drink full of good bacteria and yeast for the gut), or lemon juice (anything acidic will do to break down natural enzyme inhibitors in grains).

Next morning rinse the grains in colander and place in blender.

  • ¾ cup milk substitute (or organic milk, yogurt, kefir)
  • 1 egg (or substitute like 1 tbsp chia seed with 1/4 cup water)
  • 1 tbsp melted ghee (clarified butter), coconut oil, olive oil, or organic butter
  • ¼ tsp sea salt
  • 1 tsp baking soda
  • 2 tbsp shredded coconut or brown rice flour
  • Optional add 1-2 bananas, a ripe pear, or ¾ cup berries.

Preheat pan (325-350, or med-low), add milk substitute to blender with grains and blend until smooth. Open lid and break egg into running blender, add coconut, oil (or butter), and salt. Sprinkle baking soda while still running and then stop the blender.

Cook pancakes on preheated griddle or pan, use some coconut oil, ghee or butter for the first batch.

Serve with maple syrup and flax oil mix (1/3 flax oil 2/3 maple syrup). This is a great way to add some omega 3 fatty acids and cuts the sweetness of maple syrup. This also helps to prevent spiking blood sugar!

Freeze left over pancakes and defrost in the toaster later.

Then come back and tell me what you think!! Best ever?…I think so!