Check out this quick and easy recipe for a filling, protein-packed breakfast this spring! Guaranteed to satisfy everyone at the table. 


Yield: About 4 servings 



  • 2 tbsp. (30 ml) margarine or vegetable oil 
  • 1 medium onion, finely chopped (about 1 c./250 ml) 
  • 2 medium garlic cloves, finely chopped (about 2 tsp./10 ml) 
  • 2 cans (28 oz./1.1 L) white kidney beans, drained and rinsed 
  • ½ c. ketchup 
  • 2 tbsp. (30 ml) light brown sugar 
  • 2 tsp. (10 ml) Worcestershire sauce or low-sodium soy sauce 
  • ½ c. water 
  • Salt and freshly ground black pepper 



  1. Heat the margarine or vegetable oil in a large non-stick skillet at medium heat. Add the onions and garlic. Cook for about 5 minutes, until onions are soft.  
  2. Add all the other ingredients, stirring to combine. 
  3. Simmer for about 5 minutes, until liquid is reduced. Season to taste with salt and pepper. Enjoy! 


Serve with whole grain bread and fruit for a complete breakfast. For a little extra protein, add an egg!  


Adapted from: 

Photo Credits:

This combination of roasted buckwheat, honey and milk is easy to make and even easier to devour!  


Kasha (Buckwheat Porridge) 

Yield: About 6 servings  


  • 1 c. (250 ml) roasted buckwheat groats  
  • 2 c. (500 ml) boiling water  
  • ½ tsp. (2.5 ml) salt  
  • 2 tsp. (10 ml) honey or sugar  
  • 2 tbsp. (30 ml) margarine  
  • 1 c. (250 ml) milk or soy beverage  


  1. Wash the roasted buckwheat groats. In a medium saucepan, combine the buckwheat, 1 tbsp. (15 ml) margarine and boiling water.  
  2. Bring mixture to a boil. Reduce to a simmer, cover and cook until tender, about 10 minutes. Add salt, the remaining margarine and honey, and mix. 
  3. Add milk to the cooked mixture. Return to heat to warm up. Serve with your preferred toppings, such as fresh fruit or a drizzle of honey. 

Photo Credits:


Adapted from 

Whether it’s the bright pink colour or the sweet taste, this hummus is sure to be a hit with kids of all ages. What’s more, it’s an excellent way of working some extra vegetable protein into your menu. The recipe was developed by our very own Rebecca Sly, a program coordinator here at Breakfast Club of Canada 


Beet Hummus



  • 5 oz. (150 g) cooked beetroot (approximately 2 medium-sized beets) 
  • 1 can (19 oz./540 ml) chickpeas, drained and rinsed 
  • 2 cloves garlic 
  • 1 tbsp. (15 ml) lemon juice 
  • Salt and pepper to taste 
  • 3 tbsp. (45 ml) vegetable oil of your choosing 



  • Place all the ingredients in a blender and process until smooth.  


Ideal served with veggie sticks, but can also be spread over flatbread, regular bread or toast.  

Photo Credits:

Be sure to give this tastebud-tickling, tummy-warming rice-and-bean dish a whirl! Top up with extra veggies, depending on what’s in season and what you have on hand.  


Gallo Pinto 

Adapted from

Prep Time: 10 minutes 

Cooking Time: 15 minutes 

Yield: 8 to 10 servings 



  • 2 tbsp. (30 ml) vegetable, olive or canola oil 
  • 1 red pepper, chopped 
  • 1 small yellow onion, chopped 
  • 2 cloves garlic, minced 
  • 1 can (14 oz./398 ml) can black beans  
  • ¾ c. (180 ml) water  
  • ¼ c. (60 ml) Salsa Lizano* 
  • 3 c. (750 ml) cooked brown rice,** preferably day-old and refrigerated 
  • ¼ c. (60 ml) chopped fresh cilantro 

* Salsa Lizano (Lizano sauce) is a Costa Rican condiment that can be found in many specialty grocery stores. It gives a wonderful flavour to this dish, but if you can’t find any, try this instead: 

  • 2 tbsp. (30 ml) Worcestershire or HP sauce
  • 3 tbsp. (45 ml) soy sauce + 1 tbsp. (15 ml) maple syrup  

**Check the yield on the packaging. As a rule of thumb, 1 cup of uncooked brown rice makes 3 cups of cooked rice.  




  1. Heat oil in a large skillet over medium-high heat until shimmering. Sauté chopped pepper and onions until peppers are soft and onions are translucent, about 6 to 8 minutes. Add minced garlic and cook for 1 minute.  
  2. Add black beans, water and Salsa Lizano, stirring to combine. Simmer for 5 minutes, until slightly thickened and a little bit of the liquid has evaporated. Gently stir in cooked rice, and cook until heated through and most of the liquid is absorbed, about 3 to 5 minutes. 
  3. Stir in chopped cilantro. Season to taste with additional Salsa Lizano, if desired, and serve. 

Photo Credits:

Photo Credit: All the Nourishing Things


Did you know Halloween doesn’t necessarily means serving candies and treats? The proof is this frightening yet nutritious recipe, Boooonana Ghost Pops!   Easy to make, they will make children of your breakfast program shudder with joy! 


You will need: bananas, vanilla yogurt, raisins or chocolate chips, popsicle sticks. 

  1. Line a 9-inch baking pan with parchment or waxed paper. 
  2. Peel the bananas and cut them in half crosswise at a slight angle. Insert a popsicle stick into the cut end of each banana and push it about halfway up. 
  3. Put the yogurt into a small bowl. Hold onto the pops by the popsicle sticks and roll each banana in the yogurt to coat the exterior (tilting the bowl so the yogurt pools on the side makes this easier). Let excess yogurt drip back into the bowl (you can run your finger along the back of the bananas to remove the excess). Lay the pops in the baking pan.  
  4. Push 2 chocolate chips or 2 raisins into each banana to make the eyes of the ghosts. 
  5. Put into the freezer to firm up, at least 3 hours. Serve straight from the freezer. 

Visit our Recipes section for more delicious recipes!

Fruits and Vegetables


Whole vegetables and fruits are an essential part of a healthy diet and offer many nutritional benefits over their liquid counterparts, which often contain added sugar and salt.


Here are a few more reasons you should serve them instead of juice for breakfast: 

  • They contain fibre: Fibre plays an important role in naturally controlling your appetite. Most of the fibre in a vegetable or fruit is found in its peel and pulp. When these are removed, as they are with juice, the benefits of the fibre are lost.  
  • They are chock-full of vitamins and minerals: Whole vegetables and fruits are complex foods that are rich in vitamins and minerals from root to stalk. By eating all the edible parts, you’ll be getting the most out of every nutrient.  
  • The sugar and salt they contain are naturally balanced: Think of the last time you squeezed an orange. How much juice did you get out of it? Barely enough to fill the bottom of a glass, right? So you can imagine how many it would take for a full serving! The result is very high in sugar (the same sugar content as a soft drink!) and does not make you feel full. What’s more, many commercial fruit juices contain added sugar, and many vegetable juices contain salt, which is a shame because vegetables and fruits in their natural state are already bursting with flavour.  


All in all, there really is no comparison between whole vegetables and fruits and juice, be it store-bought or freshly pressed. No matter how you serve whole vegetables and fruit — fresh, frozen, canned, stewed or blended — be sure to work as many of them as you can into your breakfast menu. They are as versatile as they are colourful, making the first meal of the day appealing to the eye as well as the taste buds. Use them to introduce your students to a world of flavours and textures.  

Visit our Recipes section for more tricks and information!

volunteers in kitchen

Back to school also overlaps with apple picking season. Try this super simple and no bake “apple pie” recipe submitted by Coldwater School in Merritt, BC, as a fun way to welcome students back — they’ll love it! If you have some leftover summer peaches or any other fruit, why not give those a whirl instead? Use your creativity to add your own flair.  


Apple pie

In individual cups or bowls, place nut-free granola on the bottom. Add sliced or diced apples and top with yogurt.  


“Simple, easy and the students love it.” – Coldwater School in Merritt, BC 


Call for recipes 

We’d love to hear from you! Do you have any recipes you’d like to share? Send your favourite cultural, traditional, unique or easy-to-make dishes to and you could be featured in one of our future newsletters or on our website. All submissions will also be entered into a draw to win some sweet BCC swag! 

Bénévoles et recettes


Saint-Charles School is a small school in the scenic Saguenay–Lac-Saint-Jean region of Quebec. They set up a breakfast program for their 75 students a little more than a year ago. Special education teacher Myriam Servais is the one who got the initiative off the ground, with support from her fellow staff members. “Madame Myriam,” as she is affectionately known, is in tune with the needs of her students. From day one, she has put her all into making the program a success, so that every child can start their morning with a wholesome breakfast.


This year, some extra help was needed to keep everything running smoothly, so the breakfast program decided to reach out to the parent population. Marie-Soleil Aupin-Keighan, a mother of one of the students and a very creative person by nature, responded immediately. As someone bursting with ideas for recipes, decorations, crafts and more, she was the perfect fit for the role of site coordinator. So she decided to take the plunge!


Thanks to the efforts of all the volunteers and the staff members who help out, the breakfast program at Saint-Charles School is a hive of activity every morning. Students from Grades 5 and 6 are also on hand to pitch in with breakfast preps. “Without all these great people, I’d have much less time to plan, organize and cook!” said Marie-Soleil.


It turns out Marie-Soleil is also a wiz at cutting down on food waste: “I work hard to keep waste to a minimum. I’ll inevitably find a way to turn one thing into something else or invent new no-bake recipes to get students to eat food they may otherwise turn their nose up at. I make energy balls and apple sauce popsicles. When yogurt gets close to its best-before date, I freeze it and make yogurt pops. Unopened drinkable yogurt gets put into a blender with frozen fruit to make smoothies. And that’s just the beginning!” This week, she’s testing out a new egg spread. We’re sure that, like everything else she dreams up, it will be a huge hit!


She has generously agreed to share one of the kid-tested recipes she has come up with. Feel like giving it a whirl?


Yield: 32 balls

  • 2 c. (500 mL) soy butter* (WowButter)
  • 1 c. (250 mL) granola
  • ⅓ c. (80 mL) honey or maple syrup
  • ¼ c. (60 mL) raisins
  1. Line two cookie sheets with parchment paper or a reusable silicon mat.
  2. Combine the soy butter and honey with an electric mixer or a fork.
  3. Add the granola, using your fingers to crumble some of the bigger pieces. Blend together with a mixing spoon.
  4. Shape the mixture into balls, about 1 Tbsp. (15 mL) at a time. If it is too sticky to handle, try moistening your hands with a little water. Add extra soy butter and honey if needed for the balls to hold together.
  5. Place them on the prepared cooking sheets, making sure they don’t touch. Chill for at least an hour.


N.B.: For special occasions, drizzle melted chocolate over top, as illustrated.

*You can substitute other nut or seed butters if that’s what you have on hand!