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Discovering Plant-Based Proteins

It’s the beginning of a new school year full of flavours! Take advantage of this by trying new spring recipes and explore the virtually endless possibilities of plant-based proteins! At every meal of the day, protein foods should have a prominent place on your plate. Find out how vegetables can fill that role, even at breakfast.

 

Where can I find plant-based protein? 

Most foods that are derived from plants contain protein, some more than others. Nuts, seeds and legumes are the big winners in this category. These include sunflower seeds, beans, chickpeas, lentils and soy derivatives such as tofu. Whole grains such as wheat, quinoa and buckwheat also contain protein, but in smaller quantities.

Why eat plant proteins? 

Proteins are essential at breakfast and throughout the day. Not only do they contribute to the growth and development of body tissues, but they also help provide a feeling of fullness that allows you to regulate your hunger between meals.

As part of a balanced diet, Canada’s Food Guide recommends choosing plant-based protein foods every day. They are higher in fibre and contain less saturated fat than other protein choices, making them a healthy choice for young and old alike!

By opting for plant-based protein foods, you are also being environmentally responsible and doing your part to promote sustainable eating.  Sustainable dietary habits are those that are healthy for both the individual and the planet.

How do you incorporate plant-based proteins into your breakfast?

Some of the foods listed below may seem unusual, but don’t be afraid to use your creativity and step out of your comfort zone!

Here are a few ideas to consider:

  • Replace scrambled eggs with scrambled tofu
  • Add soft (silken) tofu to your smoothies
  • Dip your fruit in a chickpea-cocoa dip
  • Replace your oatmeal with buckwheat porridge
  • Make  your ownbreakfast bars with a variety of nuts and seeds
  • Add chia seeds to your oatmeal
  • Incorporate chickpeas or lentils into your muffin, waffle or pancake recipes
  • Spread roasted chickpeas on toasted bread or crackers

You may also want to explore peanut-free spreads like soy-based Wowbutter! Check out our information sheet on the subject for more tips  on how to work these protein-packed alternatives into your menu: https://www.breakfastclubcanada.org/wp-content/uploads/2023/02/creative-ideas-soynut-butter_ang-2.pdf .

Have fun experimenting!

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Black Bean Breakfast Tacos

Quick and easy to assemble, these tacos are a fun and wholesome breakfast option, with a plant-based protein that is sure to deliver a wallop of back-to-school energy!

 

Yield

4 servings

Ingredients

 

Black bean filling
  • 1 tsp. (5 ml) vegetable oil
  • 1 yellow onion, diced
  • 1 garlic clove, minced
  • ⅛ tsp. (0.62 ml) ground cumin
  • 18 oz (540 ml) can black beans, drained and rinsed
  • 1 lime, zest and juice
  • Salt and pepper to taste
Scrambled eggs
  • 1 tsp. (5 ml) vegetable oil
  • 6 large eggs, beaten
  • Salt and pepper to taste
Tacos
  • 8 corn tortillas
  • Toppings of choice (chopped tomato, shredded lettuce, diced red onion, guacamole (or mashed avocado), fresh cilantro, corn niblets, shredded cheese, etc.)

 

Preparation

 

Black bean filling
  1. In a large skillet, heat the oil over medium-high heat and add the onion. Cook for 3 minutes or until soft and translucent. Add the garlic and cumin and cook for another minute.
  2. Stir in the black beans, along with the lime juice and zest. Season with salt and pepper to taste. Cook until heated through.
  3. Remove from heat and set aside.
Scrambled eggs
  1. In a small skillet, heat the oil over medium heat. Add the eggs and cook for about 3 minutes, stirring, until cooked through. Season with salt and pepper.
Assembly
  1. Fill each tortilla with ⅛ of the black bean mixture and scrambled eggs. Add toppings of choice. Enjoy!

 

Adapted from https://www.healthymealplans.com/recipe-details/black-bean-breakfast-tacos

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Back-to-School: More Children than Ever Need Access to School Nutrition Programs

BOUCHERVILLE, QC, Aug. 22, 2023 – Today, Breakfast Club of Canada is launching its important Back-to-School fundraising campaign to be able to meet the ever-growing demand for school nutrition programs.

Once again this year, the Club and its numerous partners will reach hundreds of thousands of children from coast-to-coast-to-coast and help them start their day with a complete and nutritious breakfast. A commitment that is all the more necessary as the current socio-economic situation is increasing the needs in the community as well as the cost of food and transportation that continues to rise. In recent years, the Club has seen a significant increase in schools across Canada requesting support for a complete school nutrition program. The number of requests to implement a breakfast program is constantly growing.

Furthermore, according to the most recent data from Statistics Canada, in 2022, 1.8 million children, compared to 1,4 million children in 2021, live in a food insecure household.

“At Breakfast Club of Canada, we are committed to our role as a national player in the school nutrition ecosystem across Canada, and we approach it each year with renewed ambition,” stated Tommy Kulczyk, President and Chief Executive Officer at Breakfast Club of Canada. “Our Back-to-School fundraising initiatives are crucial as we are currently experiencing a perfect storm of obstacles making the number of schools wanting to provide nutritious breakfasts to their students increase each day.”

Throughout the upcoming year, the Club’s budget will only allow for the maintenance of existing programs with very few new programs in schools that will be put in place. Without the help of generous donors, partners and governments, the number of schools requesting support from the Club continues to grow.

“Our message is simple: as you prepare for the start of the school year, we ask that you take a minute to think about the children who will go to school hungry. We hope that a donation at the start of the school year becomes the simplest and most natural gesture of the back-to-school ritual. Indeed, providing breakfast at school is the easiest way to help all children reach their full potential,” explains Judith Barry, Co-Founder and Director, Government Relations at Breakfast Club of Canada.

Numerous Impacts of a Nutritious Breakfast

School nutrition programs are recognized for their many beneficial impacts on children, school environments and local communities. Members and partners of various initiatives, including the School Meals Coalition and the World Food Program run by the Food and Agriculture Organization of the United Nations, state that these programs, including breakfast programs, contribute positively to the education, health and well-being of children, as well as to economic development and to community food systems.

In fact, more than 900 schools recently reported to the Club that the most significant impacts they have observed through their programs include improving learning capacities and/or academic achievement (31.4%)*, meeting students’ basic need for food and/or reducing hunger (22.8%)*, ensuring students have reliable access to nutritious/varied meals/food (21.8%)*, building a positive school climate, positive relationships/interactions and/or a sense of community and belonging (19.7%)*, improved mental health, well-being, mood and/or behaviour (12.3%)* and providing a safe, inclusive and destigmatized environment (12.1%)*.

“Every day we see the real impact a nutritious breakfast can have on a child’s life,” says Judith Barry. “Never before has investing in school nutrition programs been so critical. It is for these reasons that we count on the support of individuals, our partners and governments to help children because success tomorrow starts with a breakfast today.”

The Back-to-School campaign, Breakfast Club of Canada’s largest fundraising campaign, will run until September 30, 2023. To donate online: visit www.breakfastclubcanada.org/bts2023/. To make a donation via text message: text CLUB to 20222.

About Breakfast Club of Canada

Since 1994, Breakfast Club of Canada has been working with partners from all sectors to help children access a nutritious breakfast and reach their full potential. Accredited by Imagine Canada for its effective governance and recognized for its promotion of local food products, the Club helps reach children in every province and territory across the country. To learn more, visit breakfastclubcanada.org or follow us on Facebook, Instagram, Twitter and LinkedIn.

*Percentage of schools that reported this positive impact as the most significant.

For further information: Eric Aach, eaach@national.ca, 514 569-3594

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More To Travel: Giving wings to the future generation 

Committed to helping young people, the Air Canada Foundation has partnered with Breakfast Club of Canada for over 10 years. Its significant support enables children in the ten provinces, three territories and Indigenous communities to access nutritious food. In June 2023, the Air Canada team visited the MartinBélanger Elementary School in Quebec. Their visit brought magic and inspiration! 

 

A Nutritious Breakfast as Wings of Protection 

Since 2012, the Air Canada Foundation has supported the Club’s mission to nurture children’s potential, one breakfast at a time. This aligns with their values of generosity and dedication to communities, aiming to improve children’s health and well-being. In recent years, the Foundation has helped set up school nutrition programs in Alberta, Manitoba and Nunavut. This collaboration ensures food security for children from all backgrounds.  

Once again, Air Canada employees served breakfast to students with smiles. Over thirty children enjoyed fruit, yogurt and hot bagels to start their day. 

 

Photo credit : Air Canada Foundation

 

In addition to offering a variety of healthy foods, the breakfast programs are also a safe, caring space, contributing to children’s development and growth. Special guests were also on hand to chat with the students during their morning meal. The students were impressed by the employees’ uniforms and amused by Air Canada’s famous inflatable airplane, Lumpy Bumpy! 

  

Photo credit : Air Canada Foundation

 

Testimonials for a Successful Take-off   

Later in the morning, another group of Air Canada volunteers came to meet students at MartinBélanger School. The 5th and 6th-grade classes attended a short presentation on aircraft pilots, flight attendants and station attendant professions. The students displayed curiosity and enthusiasm, engaging in a flurry of questions. It’s a safe bet that these exchanges inspired children to travel, explore cultures and become aviation adventurers. 

Every year, the Air Canada Foundation contributes to children’s well-being through volunteer work and commitment. Their support is invaluable and provides the energy to learn to thousands of students nationwide.  On behalf of the children and Breakfast Club of Canada, thank you for your loyalty.  

Discover the stories behind our other collaborations to learn more about the strength of the Club’s community : https://www.breakfastclubcanada.org/supporters/

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Vast majority of Canadians want a national school nutrition program implemented as soon as possible

Boucherville, June 13, 2023 – As we enter the final stretch of the school year, a newly released study commissioned by Breakfast Club of Canada finds that the vast majority (84%) of Canadians say the federal Liberal government should make good on its election campaign promise as soon as possible to provide a $1 billion investment over five years to work towards a national school nutritious meal program.

Despite the Liberal Party of Canada’s promise in the 2021 federal election to invest $1 billion over five years to work towards a national school nutritious meal program, and the progresses made by Ministers Karina Gould and Marie-Claude Bibeau which led to several consultations to seek feedback regarding the development of such a program, no concrete funding has yet been put in place to deliver on that promise. Thus, Canada remains the only G7 country without a school nutrition program.

A majority (77%) of Canadians are upset and disappointed that nothing has yet to be put in place by the government to deliver on the expected meal program—and even one quarter (23%) believe the total amount promised is not enough.

1 in 4 children across Canada is experiencing food insecurity

Nutrition is key to children’s overall health, well-being, and learning. However, many children and youth across Canada are at risk of starting their school day on an empty stomach. In 2022, according to Statistics Canada, 1 in 4 children under 18 lived in a food-insecure household. That amounts to almost 1.8 million children, increasing from the almost 1.4 million in 2021.

Canadians are also firmly believing that the collective of the federal, provincial, and municipal governments should make child and youth hunger and malnutrition a priority (88%), and that students’ well-being should be taken into consideration so school-aged children do not feel stigmatized for receiving what they need (91%). In that regard, half (51%) of Canadians argue that a federal government-funded school nutritious meal program should not just be limited to school children in disadvantaged communities. All in all, Canadians expect the delivery of this collective effort to be provided in a safe, caring environment, centred on students’ well-being.

“We are now in the final throes of the countdown to this year’s school end. If nothing changes, next year just as many, if not more, children will be going to school on an empty stomach, preventing them from improving their learning capacities experiencing less stress, and ultimately being able to reach their full potential,” said Judith Barry, Co-Founder and Director of Government Relations at Breakfast Club of Canada. “There has never been a more critical time to invest in school nutrition programs and we urge the federal government to finally commit to a long-term investment for the development of such a program with an immediate investment in the upcoming months.”

About the survey 

This Maru Public Opinion survey conducted on behalf of Breakfast Club of Canada was undertaken by the sample and data collection experts at Maru/Blue. 1,517 randomly selected Canadian adults who are Maru Voice Canada online panellists were surveyed from May 24th – 25th, 2023. The results of this study have been weighted by education, age, gender, and region (and in Quebec, language) to match the population, according to Census data. This is to ensure the sample is representative of the entire adult population of Canada. For comparison purposes, a probability sample of this size has an estimated margin of error (which measures sampling variability) of +/- 2.5%, 19 times out of 20. When compared to the data tables, discrepancies in or between totals are due to rounding.

About Breakfast Club of Canada

Since 1994, Breakfast Club of Canada has been working with partners from all sectors to help children access a nutritious breakfast and reach their full potential. Accredited by Imagine Canada for its effective governance and recognized for its promotion of local food products, the Club helps reach more than 580 000 children in over 3,500 school nutrition programs across the country. The ultimate goal: access to a nutritious breakfast for every child, every day. To learn more, visit breakfastclubcanada.org or follow us on Facebook, Instagram, Twitter and LinkedIn.

 

 

Source: Breakfast Club of Canada

For further information: Eric Aach, eaach@national.ca, 514 569-3594

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Planning for Success

 

As this school year comes to an end, now is the perfect time to be thinking about setting yourself up for a successful reopening of your breakfast program in the fall.

 

In preparation for 2023–2024, consider the following tips and ideas to step into September with a smile: 

  • Hold a recruitment drive to recruit volunteers for your breakfast program.  
  • Reach out to local organizations and businesses for possible partnerships. A good relationship with nearby stores and store managers can help you tap into community discounts, food donations and other sources of support. You might also want to consider asking for donations or assistance in preparing breakfast for your program. 
  • Recognize breakfast program volunteers and thank them for their contributions through Breakfast in Unisson. 
  • Invite students to share why they love their school breakfast and what they would like to see in the program next year.  
  • Empty your fridges and freezers in case there are power outages during the summer. Be sure to unplug them before you leave. 
  • If you have egg coupons, don’t forget to use them before the end of the year. 
  • Store all dried goods in airtight containers out of direct sunlight, and make sure that the expiry dates extend at least until the opening of your program.  
  • Deep-clean all breakfast areas and equipment.  
  • If you don’t operate under a food delivery model, plan your breakfast menus in advance, make a list and stick to it! Your budget will thank you. 
  • Take care of any pending paperwork, sign everything that needs to be signed and update your schedules. For resources and tools, see the Schools Corner of our website. 

 

Have any questions or need support?
Reach out to your BCC coordinator. They have a wealth of knowledge and are happy to help you maximize your breakfast program’s potential!