T Riman

Juice It Up With Whole Fruits!

slices from various fruits

Choosing the best nutritional options for your breakfast program can be tricky so that’s why we’re here to help! This month we are focusing on consuming whole fruits and vegetables rather than juice since they offer many more nutritional benefits than its counterpart, often containing added sugar.

On top of this, juiced fruit is:

  • Not a whole food: in juice, the fruit structure has changed and chewing is not needed. Chewing is an important part of the digestive process leading to feeling full.
  • Higher Consumption and Increased Sugar Intake: Did you know a cup of juice contains the same amount of sugar as a cup of soda?! Because juice is so concentrated you end up with a surprising high amount of both natural and typically sugars. Without the fibre of the whole fruit to help us feel full and help our body to balance blood sugar levels, we are left with a huge energy crash not long after drinking juice. Blood sugar spikes and crashes can negatively impact our body’s natural ability to know when it is truly hungry or full, which can often lead to overeating.
  • Reduced Fibre: The skin and pulp of a whole fruit are viable sources of daily fibre, which are often removed during the juicing process. This reduces the nutritional value of the juice significantly, compared to whole fruit.

So while serving juice at your morning breakfast program is sometimes tempting, we encourage you to consider whole fruits as the more viable option! If fresh fruit is not as easy to access in your community, then frozen fruit is a great alternative and goes great in a morning smoothie! Canned fruit packed in water is another good option for when fresh fruit is not available (careful of added sugars here).

And as always, we are here to help if you have any nutrition questions or would like to brainstorm how to spice up your morning menu!

T Riman

5 Tips For Providing Nutritious Meals At Low Costs During This Pandemic

3 tupperwares filled with rice corn olives cucumbers tomatoes green onions and lentils

(Photo by Ella Olsson from Pexels)

At this time of uncertainty across Canada, here are some tips for eating nutritious meals at low cost.

During this time, encourage children to get involved in planning and cooking of meals. It is a fun activity that passes the time and that can be a great learning opportunity!

  1. Plan your meals accordingly and only buy what you need. Work to plan your meals in advance, create a grocery list and only purchase what you need. This will limit mindless shopping at the grocery store. Check out the Dietitian’s of Canada Recipe E-book for easy, simple recipes.
  2. Aim for a balanced meal. Choose foods in accordance with Canada’s Food Guide. This means having all 3 food categories in every meal to ensure your meal is balanced and nutritious. Include fruits or vegetables, whole grains and a source of protein.
  3. Buy frozen fruits and vegetables. Frozen produce is usually just as nutritious. It is cheaper, readily available and usually sold in large bags. It can be used when cooking, making smoothies or as yummy toppings for oatmeal and yogurt.
  4. Choose different types of proteins. Dry or canned beans, canned tuna or salmon, tofu, nuts and grains are often cheaper and all great options to get adequate protein intake.
  5. Be creative with what you already have at home. Scan your fridge and cupboards to see what you have. Use apps or websites like SuperCook or My Fridge Foods to generate recipes based on limited ingredients. You’d be surprised at what you can use to create fun combinations!

 

T Riman

Fall Pumpkin Muesli

close-up of pumpkin muesli

 

Be inspired by the festivities of Halloween and try this pumpkin seed recipe that is as delicious as it is simple.

 

Pumpkin seeds are a great plant-based protein option that you can introduce to your students. Incorporate this recipe in your program by adding it to yogurt and fruit or simply serving it as is with milk.

 

Preparation time: 5 minutes
Cooking time: 25 minutes
Total time: 30 minutes
Servings: 20
Serving size: ½ cup

Ingredients

  • 4½ c. (1.25 L) rolled oats
  • 1½ cup (375 mL) raw pumpkin seeds
  • 1½ cup (375 mL) shredded coconut
  • 1½ cup (375 mL) raw sunflower seeds
  • 9 tbsp (135 mL) hemp seeds (optional)
  • 6 tbsp (90 mL) chia seeds (optional)
  • ¾ cup (185 mL) dried fruit (optional)
  • 1½ tsp (7.5 mL) ground cinnamon
  • ¾ tsp (4 mL) pumpkin pie spice (optional)

 

For serving (optional)

  • Milk
  • Fruit (sliced bananas or berries)
  • Maple syrup
  • Yogurt

 

Preparation

  1. Preheat oven to 325°F.
  2. Arrange oats, pumpkin seeds, shredded coconut, and sunflower seeds on a baking sheet and spread into an even layer. If any of your seeds are already roasted, do not add them to the pan and reserve to add later.
  3. Bake for 10-15 minutes or until lightly toasted and golden brown, stirring once at the halfway point.
  4. Remove from the oven and cool slightly. Then add to a large mixing bowl.
  5. Add all remaining ingredients: hemp seeds, chia seeds (optional), dried fruit (optional), cinnamon, and pumpkin pie spice (optional). Toss to combine.

Serve muesli with milk or yogurt. Fresh fruit goes a long way with this muesli since there’s no added sweeteners otherwise.

To further soften the oats, heat milk before adding to muesli. Alternatively, cover with milk of choice and allow to soak for 30 minutes at room temperature or covered in the refrigerator overnight.

T Riman

Breakfast Club Volunteering: A Family Affair

Child smiling into camera

Last year was a biggie for our family: our only son, Cameron, started full-time Pre-K at St. Jude Elementary on the South Shore of Montreal. The bean adjusted beautifully and made friends with his little classmates, but it wasn’t until we decided to start volunteering for our school’s Breakfast Club that we really found ourselves becoming attached to our school.

It started as a one-morning thing, just to try it out. I’d wanted to find a way to volunteer at my son’s school, hopefully with him, so he could give back a little. And, given we were morning people, serving breakfast seemed like the perfect activity.

Meeting extraordinary people

When we arrived, we saw who was running the program: five selfless women, all with grown children who were no longer in elementary school, as well as a few teenagers, who together were feeding almost 200 kids. One of the adult volunteers was in her eighties, standing on her feet (by choice) to serve the juice and milk. There was another woman who kept the breakfast bin-filling – for the children who arrived just in time for school and ate in their classroom – right on schedule, and she always had an amazing group of older Grade 6 volunteers, who came into school early to help. There was even a teenager who was in high school and had attended our school a few years prior – he came to St. Jude as often as he could to help with Breakfast Club before catching his bus to start his busy day at Centennial High School. The program was spearheaded by yet another selfless woman, who had been at the heart of the school for decades. All of these incredible people made it possible for so many kids to start off their days with a healthy, filling breakfast (not to mention the smiles they received as they conversed with the volunteers they had all grown to love).

By getting involved, everyone wins … Especially us!

We were hooked. Even though we were late in the school year (it was April), for three months we went to Breakfast Club every morning. My son gained tremendous confidence getting to know the kids at his school, particularly the older ones he began to befriend, and I loved the hugs and smiles I got every morning as we handed out yogurt, fruit, bagels, eggs, pancakes, and more. This summer, all we talked about was how much we missed Breakfast Club, and we have loved being a part of the group again this school year.

Cameron, 5 years old

Breakfast Club also got my son excited to give back in other ways by getting involved in different philanthropic activities, such as fundraising for a few causes that are important to him, and signing petitions to help save his favourite animals: sharks! Keep in mind, Cameron is only five years old. It just goes to show that there is no age limit to giving back!

Children helping other children

Breakfast Club is so special to us. It gave us a way to give back to our school, and to feel connected to our student body as well as the teachers and staff. And it sparked something within my son to give to others, to find even small ways to help those in need and become active in our community. And nothing feels better than giving kids a great start to their day.

The other morning a child asked Cameron, “Why are you always working here?” And he replied, “I’m not working. This isn’t work. I’m helping. It’s important to help.” To which the child replied, “Can I help too?”  Kids inspiring kids… isn’t that what it’s all about?

Jennifer Cox

***

Volunteering and families often go hand in hand. Click here to read another touching story!

Do you want to do your part for the Club?
To learn more about volunteering at a school, click here.
To learn more about different ways to give, click here.
Remember: $ 3 = 1 breakfast. All donations make a difference!

Do you have an inspiring story about the Club that you would like to share?
Write us here! We want to hear from you!

T Riman

Volunteering Knows No Age Limit

3 elderly folk posing for a picture

 

A while back, we shared Cameron’s story, a 5-year-old boy who regularly volunteers with his mom. In the article, Cameron’s mom explained how volunteering helped her son gain tremendous confidence.

Caroline Soucy, Breakfast Club of Canada’s Senior Coordinator, is delighted to work alongside these volunteers who rise above their age to further a cause they care deeply about.

One morning, at Bruno-Choquette School’s breakfast program, Caroline was washing dishes with 70-year-old Madame Pauline, a volunteer of 8 years. Madame Pauline was telling her how volunteering and seeing children contributed so much to her well-being.

In Madame Pauline’s words: “They’re polite and say thank you and please. It’s very heartening for us seniors. Yesterday, I was helping a centenarian, and this morning, I’m surrounded by 5-year-olds. It’s quite the contrast!”

Madame Pauline isn’t alone – she also volunteers with Madame Fernande. The two knew each other even before becoming Club volunteers in 2011. Their favourite routine is going out for breakfast together after their shift.

Then there’s Monsieur Roger – he was a new retiree when he started volunteering. He decided to get involved with the Club to fight boredom and feel useful. He’s proud to say that, in all, he hasn’t missed more than 7 days since starting his adventure back in 2004!

Between the three (Madame Pauline, 70, Madame Fernande, 77, and Madame Roger, 84), they have 231 years of experience and 31 as volunteers!

Thank you to these three exceptional volunteers who wake up early in the morning eager to make a daily difference in the lives of our program’s children!

***

Do you want to do your part for the Club?
To learn more about volunteering at a school, click here.
To learn more about different ways to give, click here.
Remember: All donations make a difference!

Do you have an inspiring story about the Club that you would like to share? 
Write us here! We want to hear from you!

T Riman

Zacharie: One Year Later

Women and teen smiling at camera

 

Did you know that, at Du Parc School, a student on the autism spectrum, Zacharie, is part of the breakfast program volunteer crew? Through his involvement, he learns ways to be more self-sufficient, make the most of his potential and experience the satisfaction of a job well done.

Here’s his testimonial:

Hi, my name is Zacharie.

A little over a year ago, I shared my journey as a child living with an autism spectrum disorder.

Do you remember my story? It started when I became part of a breakfast program. I even became a volunteer because I missed my friends so much.

I’m still at the high school and guess what? The program is still part of my life four years later.

I really enjoy volunteering, so much so that the experience leaves me feeling happy for days.

My mom says that I interact well with children and that I’m a great help.

I realize that the program has taught me to become more self-sufficient, not just at school, but also in my day-to-day life since I gained more confidence in my own abilities.

I can now operate my dad’s shovel loader.

I never thought I’d be able to do that before.

I shovel the house steps… without anyone asking!

These may be small things, but for me, they are great accomplishments!

I almost forgot… I even eat white cheddar cheese, cheese curds and white chicken chunks now.

I can’t wait to get back to the program!

A big thank you to Zacharie and his mother for sharing this beautiful testimony!