Breaking the fast: Try this nutrient-rich meal on the go :: Food and Nutrition :: Recipes

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Breaking the fast: Try this nutrient-rich meal on the go

It can be a challenge breaking the overnight fast with a nutritious meal when our brains are already buzzing with all the things we need to get done in a day.

But if we don’t eat within two hours of waking, our energy level and brain activity won’t keep up with our to-do list. Breakfast eaters tend to eat less throughout the rest of the day. They also tend to take in more fibre, minerals, and vitamins than non-breakfast eaters do.

According to dietitians, breakfast should include food from three of the four food groups. One of my personal favourites is the banana dog. Ever tried it? Just spread a slice of whole-grain bread with 2 Tbsp (30 mL) natural peanut butter and wrap it around an organic banana. Team that with a glass of organic milk or milk substitute, and you’ve jump-started your day.

Source: alive #B

Breakfasts to Warm Your Heart
Canada is famous for its winters and chilly mornings turn my thoughts to the winter warmth of a wood fire, steaming kettles and a good breakfast.

Creamy Couscous Almond Pudding
This creamy and rich recipe is a great way to start or finish your day, as it is ideal for breakfast or dessert. Whole grains provide essential minerals such as chromium, which help insulin to regulate blood sugar.

Fabulous Fibre Gets Things Moving
Fibre is not the most fashionable of foods. It's not as noble as protein, not as satisfying as fat and not as tempting as sugar or starch. But when you have to get things moving, who do you call? Not the mighty garlic.

How to Get Fibre in Your Diet
We have come a long way in our understanding of the important role of fibre in the past 30 years, though Hippocrates proclaimed the benefits of fibre more than 2,000 years ago.

Fun and Fabulous Fare with Fibre
Increasing your intake of high-fibre foods helps prevent disease and is another important step toward better health. Fibre keeps the bowels healthy and fills your stomach so you tend to eat less.

Rolled Oat Muffins
Oats are certainly more versatile than their popular use as breakfast food. Grind them finely and use to make a creamy soup or add them to casseroles, breads, toppings, cookies and other baked goods. These flavourful nutritious muffins are always a hit with children.

Fibre-Fest
"In our ongoing love affair with refined and packaged foods that have been stripped of fibre, we have sacrificed one of our greatest allies in our quest for health.

Banana Milkshake

Cleansing Foods
After spending the cozy days of winter sipping hot chocolate and finishing the holiday cookies, our body systems can feel sluggis.

Oatmeal
A complex carbohydrate, oatmeal is the perfect choice for breakfast. It offers a sustained release of glucose into the bloodstream, unlike the instant shock of sugar that is delivered to the body through highly refined boxed cereals.

Fibre 101
Fibre is essentially what is left after your body has extracted all the nutrients out of the fruits, vegetables, and grains that you eat; it is the indigestible cell walls of plant foods.

The 21st-Century Epidemic
Diabetes is one of the biggest drains of our society's resources -both financial and human. The total economic toll of diabetes in Canada is an absolutely staggering excess of over $10 billion annually.

A Breakthrough in Weight Loss
Why are so many people struggling with their weight today? With the thousands of weight loss programs and products being offered, why do most people still find it hard to lose excessive weight and keep it off? Fortunately, Canadian researcher.

Crohn's Disease
We have all checked with our gut from time to time to make major decisions, but imagine having to check in for the most basic of lifestyle choice.

Wake-Up Drink

Blueberry Smoothie
Katrina, my teenage granddaughter, loves to drink smoothies and helped me come up with this recipe. For the best flavour, use ripe bananas with sugar (brown) spots.

Banana Shake

Breakfast Muffins

Bircher-Benner Muesli

Budwig Muesli-I

Sprouted Grain Muesli

Carrot Muesli
Muesli is a fresh and satisfying way to start your day. It's best to freshly roll (or coarsely grind in a coffee grinder) raw oats in the morning AND then let them soak while you get dressed. Serves two.

Berry Muesli

Jumpstart Breakfast
In the winter when your energy is low, a refreshing wholesome breakfast is the best way to jumpstart your morning and energize you throughout the day. Soak the cereal first thing in the morning, before you shower and dress, and your breakfast will be ready to go whenever you are.

Whole Grain Muesli with Berries
Make the most of fresh, in-season berries with this nutritious breakfast.

Budwig Muesli (The Original)
This is a classic. Dr Budwig introduced this particular recipe in her famous oil-protein diet to combat cancer. It is popular all over Europe because it tastes so good, consists of mostly raw ingredients and is easily prepared.

Kollath Breakfast

Apple-Avocado Museli
A gourmet start to your day!

Classic Bircher Muesli
Oats are excellent for upset stomachs and over-stressed nerves, providing an abundance of minerals, vitamins, mucilage and fat. In-season berries or sliced bananas instead of apples also work well in this recipe.

Oat Grits
Among the cereal grains, oats can be regularly eaten raw due to their healthy high fat and unique fibre content.

Orange-Coconut Muesli
What better gift for Mom than a relaxing breakfast to start the day! Don't forget the final touches-fresh squeezed juice, her favourite herbal tea and a spray of flowers on the breakfast tray (careful not to spill!). Serves two (one for Mom and one for Dad).

Apple Pancakes

CrÃªpes

Millet-Applejack Pancake
Make the most of millet with this hearty breakfast or quick lunch by nutritional consultant Steve Parsons. Serve with maple syrup or with stir-fried vegetables on top. Makes one large or two medium-size pancakes.

Baked Apple-Nut Pancake
A sweet treat for a special occasion.

Raw Almond Yogurt

Effective Weight-Loss Programs
There are hundreds of weight-loss programs that vow to help create a lean, muscular body with little body fa.

A Good Breakfast Can Aid Weight Loss
New Year's often brings renewed enthusiasm for fad diets. But before you put yourself on a strict program, have a look at your regular regimen and ask yourself how well you're doing with the most important meal of the day: breakfast..

Regulating Cravings and Appetite
How many times have you heard someone say, "I tried eating just one cookie but eventually ate the whole box? This unfortunate approach to eating represents one of the major problems encountered by those who wish to lose weight and improve their health: how.

Savoury pancakes with wild
A fantastic brunch or quick dinner option, these pancakes are easy to throw together and provide a powerhouse of nutrition. They combine grains and vegetables for fibre with goat cheese for fantastic flavour.

Budwig Muesli-II

Rumpelstiltskin
This versatile recipe is nourishing enough as breakfast, delicious enough as dessert and light enough as a late-night snack. It is easily digested, contributes to a good night's sleep and keeps your intestines healthy.

Good Grains Pancakes or Waffles
Once you have your whole grain homemade mix on hand (see accompanying recipe), it is easy to whip up these wholesome pancakes or waffles. What a delicious way to start the morning!

Flaxen French Toast

Millet with Berries in Season

Best Blueberry Crumble

Breakfast Energy Shake

Apricot Sunrise Wrap

Green Power Breakfast Drink

Cardamom Seasonal Fruit Compote
This is a delicious way to add more fruit servings to your day. Frozen fruit, such as peaches can bring a taste of summer. Alternatively, use seasonal fruits and experiment with adding dried fruits, too.

Hot Barley Breakfast with Honeyed Walnuts

Raw Buckwheat Breakfast

Apple Crumble
Apples or pears are a delicious seasonal fruit and an easy way to eat more heart healthy soluble fibre. Rather than bake a pie with a fatty crust, make a whole grain crumble.

The Unspeakable Truth
Nobody wants to talk about it, but regular elimination is a health concern for many of us. Almost everyone struggles with it at some time or another. Constipation is so common in the elderly that almost 50 per cent experience it.

What's Old is New
The phrase "functional food is everywhere these days, but what does it mean? From a natural health perspective, functional food refers to nutritionally superior food products that have been enhanced through processing, fermentation, or growth technologies.

Crispy Skillet Potatoes with Egg and Green Beans
This recipe is so versatile it works well for lunch, brunch, or dinner. Feel free to substitute any greens you have on hand, depending on what's in the garden and what's in season. You might even try zucchini or asparagus tips.

Fibre-Licious
The increasing age of our population puts more people at risk of diabetes, but poor diet and lack of exercise are also contributing factors. Greater understanding of the risk factors for this disease can prevent a diabetes diagnosis.

Full of Beans
Blood sugar levels are easy to manage with a diet that focuses on whole foods and beans, which consistently appear on the low end of the glycemic index (a measure of how a given food will raise blood sugar when compared to pure glucose). Beans are an excellent source of protein, but they also contain protective fibre; for example, one cup (250 mL) of chickpeas provides 11 grams of fibre.

Eating to Live
Promote better intestinal health by maximizing the benefits to be derived from these four pillars: probiotics, phytochemicals, digestive enzymes, and dietary fibre.

Diverticulosis and Diverticulitis
Diverticulosis is a condition in which there are small extruding pockets in the wall of the large bowel. Most commonly they occur in the descending colon or sigmoid colon, which is the last part of the bowel prior to its exit from the body. Diverticulitis is an inflammation of those pockets, which can lead to symptoms of diarrhea, pain and bleeding.

Fill Up, Not Out

Still Smoking?

Canadians Need More Vitamin D

Good eating habits

Heirloom Tomato Tarts
While this seasonal celebratory salad is certainly best enjoyed with the flavour and variety provided only by heirloom tomatoes, it can be enjoyed with more standard varieties as well.

Rhubarb Crisp
This slightly tart crisp can be eaten as a dessert, snack, or at breakfast.

Egg-stra! Egg-stra!
An egg is truly a marvel of evolution. Nature designed it to provide food for the growing embryo inside it, and humans have embraced it as a dietary staple. Ancient civilizations as diverse as Greece, India, and Egypt gave it a place in their cultures as a symbol of creation and fertility.

Pumpkin Pancakes
Adding pumpkin ups the nutrient ante of regular pancakes.