Gruau pommes et citrouille avec ustensiles

Photo : Bucket List Tummy

 

Step into the cozy embrace of autumn with our Apple Pumpkin Baked Oats. As the weather turns crisp and leaves fall, there’s no better way to start your day than with a warm and delicious breakfast.

This recipe combines oats, apples and pumpkin for a hearty, flavourful dish that celebrates the season. Whether you’re an oatmeal fan or just looking for a tasty, fall-inspired breakfast, these baked oats are the perfect choice.

 

Yield: 9 servings | Preparation: 10 minutesTotal time: 55 minutes

 

Ingredients 

  • 2 eggs 
  • 1 398 ml (15 oz) can pumpkin purée 
  • ½ tsp. (2.5 ml) vanilla extract 
  • ¼ c. (60 ml) maple syrup 
  • ½ tsp. (2.5 ml) ground cinnamon 
  • ¾ tsp. (3.75 ml) pumpkin pie spice 
  • ½ tsp. (2.5 ml) salt 
  • ¾ tsp. (3.75 ml) baking powder 
  • 1 c. (250 ml) vanilla almond milk (or milk of choice) 
  • 2½ c. (625 ml) old-fashioned oats 
  • 1 c. (250 ml) chopped apples 

 

Instructions 

  1. Preheat the oven to 350°F (180°C) and prepare an 8’ x 8’ (20 cm x 20 cm) baking dish. 
  2. In a large bowl, whisk together eggs, pumpkin, vanilla extract, maple syrup, cinnamon, pumpkin pie spice, salt and baking powder. 
  3. Add in milk and whisk well. 
  4. Add in oats and chopped apples, reserving some of the apples for the topping. Stir to combine. 
  5. Pour into the prepared baking dish and top with remaining apples. 
  6. Cook for 40–45 minutes or until a toothpick comes out clean. 
  7. Enjoy! 

 

Adapted from https://www.bucketlisttummy.com/apple-pumpkin-pie-oatmeal/ 

Plat de Menemen sur une table

Tuck into a delicious bowl of menemen, a traditional dish of eggs scrambled in olive oil with tomato, green peppers and spices.

 

6 servings

 

Ingredients

  • 2 tbsp. (30 ml) olive oil   
  • 1 medium yellow onion, chopped  
  • 1 green bell pepper, chopped  
  • 2 ripe tomatoes  
  • 3 tbsp. (45 ml) tomato paste  
  • Salt, to taste 
  • Black pepper, to taste 
  • ½ tsp. (2.5 ml) dried oregano  
  • 4 large eggs, beaten  
  • 6 Slices of whole wheat bread  

 

Preparation 

  1. In a large skillet, heat the oil over medium heat. Add the onion and bell pepper and sauté until softened (about 4 to 5 minutes), stirring regularly. 
  2. Add the tomatoes and tomato paste, and season with salt, black pepper and oregano. Cook for about 5 minutes over medium heat until tomatoes are soft but still holding their shape. 
  3. Push the tomato and bell pepper mixture to one side of the pan. Reduce heat to medium-low and add the eggs. Cook and stir gently until the eggs are set. Stir the tomato mixture into the eggs.  
  4. Serve immediately with slices of bread. 

 

Adapted from  https://www.themediterraneandish.com/menemen-recipe/ 

Plat de Ful Medames

 

Wake up to ful medames, an Egyptian stew made from fava beans and chickpeas, spiced to perfection and served with eggs or pita bread.

 

8 small servings

 

Ingredients 

  • 19 oz (540 ml) can of fava beans (with liquid) 
  • 19 oz (540 ml) can of chick peas 
  • 1 c. (250 ml) water 
  • 2 cloves of garlic, minced 
  • 1 tsp. (5 ml) salt 
  • 2 tbsp. (30 ml) lemon juice 
  • 1 tsp. (5 ml) cumin 
  • ½ tsp. (2.5 ml) black pepper 
  • 2 medium tomatoes, finely diced 
  • 1 small onion, finely diced 
  • Handful of parsley, chopped, as garnish  
  • 2 tbsp. (30 ml) olive oil 
  • Lemon wedges  

 

Preparation 

  1. In a medium-sized pot, bring the fava beans (with liquid), chickpeas and water to a simmer over medium heat. Remove pot from heat and mash some of the beans (about ½ cup) against the side of the pot. 
  2. Stir in the garlic, salt, lemon juice, cumin and black pepper. 
  3. Transfer the bean mixture into one large serving dish or divide across four small dishes. Drizzle with olive oil and arrange the tomato, onion and parsley decoratively on top. 
  4. Serve with lemon wedges. 
Assiette de Genfo

Photo : Martie A Cooking ማርቲ ኤ, Pinterest

Dive into genfo, a hearty porridge made from barley, wheat and corn flour. Its a traditional morning dish from Ethiopia that warms the body and comforts the soul.

 

4 servings

 

Ingredients 

  • 1 c. (250 ml) wheat flour 
  • ½ tsp. (2.5 ml) cardamom 
  • 2 c. (500 ml) water 
  • 1 tbsp. (15 ml) olive oil 
  • 1 tbsp. (15 ml) berbere (Ethiopian spice blend) 

 

Preparation 

  1. Add the cardamom to the flour and mix well. 
  2. In a pot, bring the water to a boil. Reduce heat and add the flour mix gradually, stirring constantly to prevent lumps from forming, until a consistent mixture forms. 
  3. Transfer the genfo to a medium-sized bowl and make a well in the middle. 
  4. Warm the oil and mix in the berbere. Pour the mixture into the well in the middle of the genfo. Serve while still hot. 
Terre dans une assiette avec des aliments autour

 

Lets take a scrumptious journey around the world to explore breakfast traditions that are as diverse as they are delicious! Breakfast across the globe differs from region to region and even from one community to another. Whether you try them for World Food Day or simply to expand your culinary horizons, these breakfasts will have your taste buds singing.

 

Australia: If you’re a fan of trendy café eats, Australian “brekkie” will make your morning. Picture sliced avocado on seeded bread or a nourishing farro bowl with a poached egg and pickled veggies. Delish!

Costa Rica: Try gallo pinto, a rice and black bean stir-fry topped with salsa, eggs, avocado and cheese. It’s a flavourful breakfast that’s sure to please. 

Egypt: Wake up to ful medames, a stew made from fava beans and chickpeas, spiced to perfection and served with eggs or pita bread. 

Ethiopia: Dive into genfo, a hearty porridge made from barley, wheat and corn flour. It’s a traditional morning dish that warms the soul. 

Iceland: Start your day with a shot of cod liver oil (yes, really!) or enjoy a hearty bowl of oatmeal topped with Icelandic skyr, a creamy dairy treat. 

India: Experience the regional diversity of Indian breakfasts, from fluffy idlis and crispy dosas to comforting poha and savoury upma. 

Jamaica: Start your day with ackee and saltfish, a unique breakfast scramble featuring sweet ackee fruit sautéed with salt cod, tomatoes and spices. You’re welcome! 

Japan: Experience the magic of a traditional Japanese breakfast, with a variety of small dishes such as rice, miso soup and seaweed. 

Lebanon: Discover the variety of a Lebanese breakfast spread, with flatbreads, labneh, eggs and more. It’s a feast for the senses. 

Mexico: Feast on chilaquiles, a mouthwatering dish of fried tortillas with salsa, beans and shredded chicken. Huevos rancheros are another must-try! 

Nigeria: Indulge in ogi and akara, cornmeal and bean cakes, served with fried eggs, plantains and yam. A true taste of Nigerian mornings. 

Turkey: Tuck into a delicious bowl of menemen, a traditional dish of eggs scrambled in olive oil with tomato, green peppers and spices. 

Ukraine: Sink your teeth into syrniki pancakes, crispy on the outside and fluffy on the inside. Top them with fresh fruit for a sweet kick or go savoury with a dollop of sour cream. 

 

So, the next time you find yourself reaching for that bowl of cereal, consider mixing things up with some of these options! These dishes aren’t just food; they’re a gateway to cultures, flavours and traditions from around the world. Bon appétit!

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!

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

Summer is just around the corner, which means its the perfect time to take advantage of the abundance of fresh fruits and vegetables that are about to spring forth! In case you missed it, BCC’s Nutrition Committee recently revised its nutritional guidelines to include a wider variety of vegetables. Vegetables should be a major part of every meal throughout the day, including breakfast. They are rich in vitamins and minerals and are interesting options to explore to bring a touch of originality to your breakfast plate. Read on for a few tips on how to incorporate more vegetables into your morning routine. 

 

Add vegetables to your eggs 

Brighten up your egg recipes with some colourful vegetables. Add peppers, spinach and zucchini to your scrambled eggs, or whip up a seasonal vegetable omelette. Try our recipe for Broccoli Omelette Bites or Cheese and Veggie Egg Cups. And why not explore recipes like shakshuka, a dish that incorporates poached eggs with a vegetable-rich tomato sauce! 

 

Use veggies as a toast topper 

Skip the classic banana/nut butter combo and opt instead for something vegetable-based. Why not try avocado toast with feta cheese, or top your multigrain bread with a layer of hummus and sliced tomato? The possibilities are endless, and there’s something for everyone!  

 

Make breakfast time, sandwich time 

Sandwiches aren’t just for lunch! Use your imagination to create all kinds of combinations. Add grilled vegetables to your grilled cheese or breakfast wrap. Check out our cookbook to try our Breakfast Enchilada or Breakfast Quesadilla recipes.  

 

Veg up your smoothies 

Use vegetables to add a splash of colour to your breakfast smoothies. Spinach or kale are great options for green smoothies. Carrots will make your tropical smoothies look extra sun-kissed and beets will turn your red berry smoothies even redder!  

 

Incorporate vegetables into your baking recipes 

Experiment with recipes for baked goods that contain a secret ingredient: veggie power! Our recipes for Spinach Morning Muffins and Zucchini Bread Scones are good places to start.  

 

Serve vegetables instead of fruit on the side 

Veggies and dip or a summer salad of spinach and raspberries pair perfectly with several breakfast dishes. Vary your sides to include as many vegetables as you do fruit.  

 

Remember, working vegetables into your breakfast not only makes it more nutritious, but it also adds extra flavour and colour to kick-start the morning. So be creative and have fun!  

At Breakfast Club of Canada, we are always searching for innovative recipes to share with you — especially ones that highlight cultural diversity and allow students to try foods that are not typically served at breakfast time. So when we discovered these Traditional Foods Fact Sheets, created by the First Nations Health Authority, we knew we had to pass them along! They provide information on traditional food items such as salmon, game meats and plants, along with some tasty recipe ideas. On page 30, there is a wonderful recipe for salmon soup that has proven quite popular in a school breakfast program in BC. 

 

Salmon soup

Credit: Recipe from the First Nations Traditional Foods Fact Sheets.

Ingredients 

  • 4 c. (1 L) water
  • ¼ lb. (125 g) salmon roe
  • 1 lb. (500 g) fresh salmon, cubed
  • ½ lb. (250 g) potato, diced
  • 1 stalk celery, diced
  • 1 medium onion, diced
  • Salt and pepper to taste
  • Pinch curry powder
  • 1 bay leaf
  • 1 tbsp. (15 ml) vegetable oil
  • Dry seaweed for garnish

Preparation 

In a large soup pot, sauté onion, celery and potato in oil. Add water and bring to a simmer. Heat salmon roe in a small saucepan and add to soup stock. Add salmon, salt, pepper, curry powder and bay leaf. Bring to a boil. Simmer over low heat until potatoes are just tender. Discard bay leaf. Ladle into soup bowls and sprinkle with dry seaweed.

Add a touch of freshness to your breakfast with this delicious, protein-rich smoothie. It’s a great way of incorporating tofu into the first meal of the day!

Spinach Tofu Smoothie

credit: Adapted from this recipe.

 

Yield

About 6 servings 

Ingredients 

  • 3 c. (750 ml) fresh spinach
  • 2 bananas
  • 1½ c. (350 ml) chopped frozen mango
  • 1 c. (250 ml) chopped frozen pineapple
  • 10 oz. (300 g) soft (silken) tofu
  • 1½ c. milk or soy beverage
  • Fresh mint, optional

Preparation 

  1. Combine all ingredients in a blender and blend until smooth. Add extra liquid, as necessary. Enjoy!
    Pair with a serving of whole grains for a complete breakfast!