Diwali, also known as the Festival of Lights, is a Hindu celebration during which people light lamps, set off fireworks and prepare an array of mouthwatering dishes. Here are two Diwali recipes you may want to work into your own breakfast program: 

Carrot Halwa: Carrot halwa is a rich, creamy, melt-in-your-mouth pudding studded with fruits and seeds (and sometimes nuts). Its vibrant colour and flavour make it a staple for Diwali, as well as other Indian festivals and special occasions throughout the year. 

Aloo Tikki: Aloo tikki is a seasoned potato patty. It can be stuffed with a chaat masala spice blend, chana dal (split chickpeas) or other ingredients. But for this recipe, let’s stick to the basics.

Carrot Halwa  

8 to 10 small servings

Ingredients  

• 1 tbsp. (15 ml) olive oil 
• 1½ lb (750 g) carrots, peeled and grated (using the large holes of a box grater) 
• 8 green cardamom pods, seeds only, crushed 
• 3½ c. (825 ml) whole milk 
• 1½ c. (350 ml) unsweetened applesauce 
• ¾ c. (175 ml) raisins 
• ½ c. (125 ml) pumpkin seeds or chopped nuts 

Directions  

1. Heat the oil in a heavy, high-sided skillet or large saucepan. Add the crushed cardamom seeds and stir until fragrant, about 30 seconds. Add the grated carrots and sauté for about 3 minutes. 
2. Add the milk and bring to a boil. Continue to boil, stirring constantly, for 5 minutes. Reduce the heat to low and simmer uncovered, stirring occasionally to keep the milk from forming a film or scorching on the bottom, about 45 minutes. The milk should be reduced by over a third. 
3. Add the applesauce and raisins, and stir to combine. Increase the heat to medium and cook, stirring frequently, until the mixture is thick and glossy, 10 to 15 minutes. 
4. You can serve the halwa warm or cold. If serving warm, scoop into bowls, sprinkle with the seeds or chopped nuts, and serve. If serving cold, press the halwa mixture into small ramekins or bowls and chill. When ready to serve, flip out onto plates if desired, sprinkle with the garnish, and serve. 

Note: Can be made ahead of time and refrigerated. Will keep for 2 to 3 days. 

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/ 

Photo : Martie A Cooking ማርቲ ኤ, Pinterest

Dive into genfo, a hearty porridge made from barley, wheat and corn flour. It’s 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. 

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!

Summer is just around the corner, which means it’s 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!