Do you eat breakfast each day?
According to the Dietitians of Canada, nearly 40 per cent of Canadians skip breakfast each day, often because there isn’t enough time in the morning to eat.
But choosing a balanced breakfast doesn’t have to take long – it just takes a little planning ahead.
“In my 18 years as a personal trainer, I have seen this issue a lot,” says Mike Haddow, Personal Trainer at GoodLife Fitness. “I always tell my clients that what we eat for breakfast sets the tone for the rest of the day, both mentally and physically.”
Haddow notes that it takes the same amount of time to cook a meal as it does to place an order at a drive-thru. “It only takes about 10 minutes to cook a wholesome meal that will give you enough energy to start the day off right.”
Here are some of his tips to help them find time for breakfast each day:
Choose high-protein foods that give a long-lasting feeling of fullness and promote muscle growth and repair. Eggs are a great option, and so are leafy greens like spinach and kale.
Stock your pantry and fridge with ‘power foods’ like flax, blueberries and chia – add them to muffin batter or sprinkle them on cereal to pack a big nutritious punch quickly.
Make recipes ahead of time and store them in the fridge or freezer for a week’s worth of fast breakfast options.
Choose real fruit – fresh or frozen – to increase your vitamin and fibre intake for the day.
When grocery shopping, bring a list of each meal’s ingredients for the week to increase your chances of making all of your meals at home.
Flourless pancakes with berry compote
Prep Time: 10 minutes
Cook Time: 10 minutes
Skill level: Easy
Ingredients:
• 2 eggs (free range if possible)
• 1 ripe banana
• 1 cup fresh or frozen berries of your choice
• 1 tbsp water
• 1 tsp chia seeds
• 2 tsp butter or coconut oil
Quick Tips:
• Make the compote ahead of time to save time. It will last for 2-3 days in the refrigerator.
• As there is no flour in the batter, it is slightly more fragile than traditional pancake batter.
Method: Batter – In a small blender, puree banana and eggs until smooth. Heat medium sized non-stick pan over medium-high heat for 2-3 minutes or until hot. Add ½ of your butter/coconut oil to the pan and let sit for 30 seconds to heat up. Pour in batter slowly and make 4-6 small pancakes per pan. They should be the size of a soup can. Once browned on both sides, transfer to a plate.Compote – In a small pot, add berries, water and chia seeds. Cook over medium heat for 5 minutes until berries have broken down and the sauce has thickened. Spoon over pancakes and serve.
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