Easy and Healthy Breakfast Ideas

By Dr. Vaishna Sathananthan

 

We often hear that breakfast can be one of the most challenging meals of the day. Despite the rush to get out the door on time, it is possible to have a healthy, delicious and nutritious meal before you begin your busy day.

 

Below are some of our favourite breakfast meal ideas, that are easy to prepare, healthy and most importantly delicious.

 

Quick & Easy Feta Spinach Omelette

 

Ingredients

2 eggs (organic if possible)

Handful of spinach leaves (for convenience consider purchasing the pre-washed and pre-cut boxed spinach leaves)

1-2 tablespoons of crumbled feta cheese (substitute with 1-2 tablespoon of crumbled tofu or a few slices of firm tofu if you are avoiding dairy)

Salt & pepper to taste

1 teaspoon of olive oil

 

Directions

In a small bowl, scramble the two eggs, and salt and pepper, then set aside. Heat a skillet on medium heat and add in 1 teaspoon of olive oil. Swirl the skillet so that the olive oil coats the entire pan. Add in spinach leaves and sauté for a few minutes until wilted. Pour in scrambled eggs, and sprinkle feta cheese over entire egg and spinach mixture. After a few minutes, turn the omelette over and cook for another 4-5 minutes until omelette is thoroughly cooked.  Serves 1

 

Optional: Sprinkle on chili flakes before you dig in for an extra kick.

 

Chocolate Peanut Butter Banana Smoothie

Ingredients

1 banana, peeled

Handful of spinach leaves (for convenience consider purchasing the pre-washed and pre-cut boxed spinach leaves)

1 cup of non-dairy milk (cashew, almond, rice) or dairy milk

1 tablespoon of peanut butter (smooth or crunchy)

½ teaspoon of cocoa powder

1 scoop of your favourite vegan or whey based protein powder

1-3 ice cubes (if you like your smoothie cold)

 

Directions

Add all ingredients to your blender, and blend on high for 30 seconds. Pour into a glass and enjoy! Serves 1

 

Warm Banana Date Coconut Oatmeal

 

Ingredients

2/3 cup of oat bran cereal (we like Bob’s Red Mill Oat Bran Cereal)

2 cups of water

¼ teaspoon of salt

1 banana, peeled and sliced

3 dates, pitted and chopped into small bit sized bits

2 teaspoons of coconut flakes

2 tablespoons of hemp heart seeds (we like the Manitoba Hemp Heart Seeds, available at health food stores, groceries stores and even Costco)

 

Directions

Bring 2 cups of water and ¼ teaspoon salt to boil. Slowly stir in 2/3 cup of oat bran cereal. Reduce heat to medium-low.

Add in sliced bananas, sliced dates, and stir in coconut flakes. Stir occasionally and cook for another 3-5 minutes. Before serving, add in hemp heart seeds and mix well. Pour oatmeal evenly over two bowls and let stand for a few minutes before eating.  Serves 2