Blog Elements - Breakfast Club of Canada

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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!

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.
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.
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.
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.
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!

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

Preheat oven to 325°F.
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.
Bake for 10-15 minutes or until lightly toasted and golden brown, stirring once at the halfway point.
Remove from the oven and cool slightly. Then add to a large mixing bowl.
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.

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

Fall Pumpkin Muesli

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

Fall Pumpkin Muesli

Full Sized Blog Element (Big Preview Pic)

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

Fall 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.

Ingredients

For serving (optional)

Preparation

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