So many of us are used to super-sweet breakfasts like pancakes, muffins, pastries, or sugar-cereal. This savory Mushroom Millet Porridge is a comforting change-of-pace.

This porridge uses millet instead of oats to provide a hearty texture and slightly lower glycemic index. Millet is rich in dietary fibre. Most of the fibres in millet are “prebiotic” in nature, meaning they help to feed the good bacteria living in our guts. Supporting our gut microbiome can help improve mood, reduce stress, keep bowel movements regular, and even reduce the risk of colon cancer!

This meal also has a full serving of vegetables in each bowl. The majority of North American’s are greatly under-consuming vegetables, so slipping in a serving with the first meal of the day may help you reach the minimum recommended 7-8 servings a day. 

Mushrooms, specifically, can be quite therapeutic in nature. Using a medicinal mushroom variety such as reishi can provide additional health benefits. Reishi is adaptogenic, which means it can help our body manage stress. (1) Is there a better way to start the day than by priming your body and mind to gracefully manage what comes?

Spring onions (also called green onions or scallions) are part of the allium family, which also includes garlic, leeks, and chives. Onions are rich in B-vitamins, such as B6 and folate. These vitamins are important to keep our minds sharp, boost energy, manage stress and keep our metabolism running well. (2)

So, if you’re looking for a more savory way to start your day… look no further. With all the various benefits these ingredients bring to the table (pun intended), this porridge is a fabulous way to “break your fast”!

1. https://www.healthline.com/nutrition/adaptogenic-mushrooms  
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3648704/  

For many people a pot roast is reminiscent of Sunday dinners with the family.

A few minutes spent in the morning, or the night before, on prep and it can sit in your crockpot or Instapot so you will be rewarded with a lovely meal at the end of the day.

Round out your meal by adding in a tossed salad, or some steamed broccoli – and dinner is on the table in a flash, with built in leftovers for lunches! This roast is even better the next day.

As we discuss in depth in our Nutrition Simplified article, consuming all four macronutrients – complex carbohydrates, proteins, healthy fats, and fibre – at each meal is a foundational concept for a healthy diet. With this recipe, we wanted to highlight how truly simple (and comforting, and delicious!) eating macronutrient balanced meals can be.

Root Vegetables such as carrots provide a source of complex carbohydrates within this dish. Complex carbohydrates are important sources of energy for our bodies.

Beef provides complete proteins needed by the body. If possible, look for grass fed beef because they tend to be leaner and therefore, contain less calories. Proteins help build, repair, and maintain our body’s tissues, plus they make the antibodies that boost our immune system, fight infections, carry oxygen throughout the body, boost metabolism, and reduce food cravings.

Olive oil provides a source of healthy fats, primarily monounsaturated fatty acids (MUFAs). MUFAs are known to be heart-healthy and has benefits such as improved cholesterol levels, lower blood pressure, and reduced risk of heart disease. Including healthy fats in a meal increases satiety, and helps you feel fuller for longer.

Of course, beef contains fats as well; and if you have chosen a grass fed animal product, you’ll be getting even more healthy fats! Grass fed beef tend to contain lower amounts of saturated fats and pro-inflammatory omega-6 fats, and higher amounts of anti-inflammatory omega-3 fats such as Alpha Linolenic Acid (ALA).

Onions contain about an equal amount of soluble and insoluble fibres. Generally speaking, fibre helps faciliate regular bowel movements and providing an important source of fuel for the good bacteria in our guts. Specifically, soluble fibre acts similarly to a “sponge” soaking up water and toxins to carry them out of the body; and insoluble fibre acts almost like a “broom”, sweeping food along the digestive tract to keep it moving.

Lastly of note, cinnamon helps balance blood sugar by lowering insulin resistance.

A pot roast might seem like an indulgent comfort-meal. But, with these healthy ingredients, balanced macronutrients, and simple crock-pot preparation… you can’t go wrong! We hope you enjoy this.

If you are looking for a way to take your boring breakfast eggs to a new level, this is the recipe for you!

This recipe levels up your breakfast egg with delicious and nutritious spinach.

Eggs alone are a healthy way to start your day. Eggs are a good source of protein, which is important to consume for bone and muscle health as well as help to rev up your metabolism. When protein is supplemented daily, it has been shown to improve bone density and prevent age-related muscle-loss (1). Eggs are also a great ingredient for your brain. Eggs are filled with choline, which is an important molecule for helping our brain cells communicate. Studies show that individuals perform better on memory tests when they have higher levels of choline (2).

Spinach, a leafy green vegetable, also comes with important health benefits. Science has shown that spinach is high in antioxidants, which fight oxidative stress in our body (3). As an added benefit, spinach contains a high number of nitrates which assist with the regulation of blood pressure (4). This is key for menopausal women, as increased blood pressure is related to some menopausal symptoms such as hot flashes and flushing.

Even the extra virgin olive oil in this recipe is a key ingredient! This healthy fat has been shown to be correlated with lower inflammatory markers in the blood when 50ml is consumed daily (5). With 5ml in this recipe, you are off to a great start! 

1. Paddon-Jones, D., & Rasmussen, B. (2009). Dietary protein recommendations and the prevention of sarcopenia. Current Opinions in Clinical Nutrition and Metabolic Care, 12(1), 86-90. doi: 10.1097/MCO.0b013e32831cef8b.
2. Nurk, E., Refsum, H., Bjelland, I., Drevon, C., Tell, G., Ueland, P., … & Vollset, S. (2013). Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. The British Journal of Nutrition, 109(3), 511-519. doi: 10.1017/S0007114512001249.
3. Moser, B., Szekerres, T., Bieglmayer, C., Wagner, K., Misik, M., Kundi, M., … & Zakerska, O. (2011). Impact of spinach consumption on DNA stabiiltiy in peripheral lymphocytes and on biochemical blood parameters: results of a human intervention trial. European Journal of Nutrition, 50(7), 587-594. doi: 10.1007/s00394-011-0167-6.
4. Bryan, N., & Ivy, J. (2015). Inorganic nitrite and nitrate: evidence to support consideration as dietary nutrients. Nutrition Research, 35(8), 643-654. doi: 10.1016/j.nutres.2015.06.001
5. Casas, R., Sacanella, E., Urpi-Sarda, M., Chiva-Blanch, G., Ros, E., Martinez-Gonzalez, M., …& Estruch, R. (2014). The effect of the Mediterranean diet on biomarkers of vascular wall inflammation and plaque vulnerability in subjects with high risk for cardiovascular disease. A randomized trial. PLoS One, 9(6). doi: 10.1371/journal.pone.0100084

This sweet pudding parfait is likely to put a smile on anyone’s face! It’s a bonus knowing that the ingredients in this parfait align with nutrition to support women’s health, specifically through menopause.

If you’d like to learn more about nutrition for menopause, check out our article Nutrition Strategies To Help Manage Your Menopause Symptoms.

One of the star ingredient in this recipe, flaxseed, is known for its level of phytoestrogens. The term phytoestrogens refer to estrogen-like compounds that are produced naturally by plants, instead of within the human body. These estrogen-like compounds are able to mimic the effect of estrogen, which is helpful for menopausal women who have estrogen levels that are declining. In studies examining menopausal women who consume a high phytoestrogen diet over six weeks, they are shown to have a decrease in hot flashes, night sweats, and flushing (1). It is important to note that there is concern about phytoestrogens disrupting our body’s natural hormone balance, but research supports that it would require significantly high levels of consumption to have a toxic impact (2). 

This recipe also avoids the use of refined sugars by substituting maple syrup instead. Avoiding the use of refined sugars is beneficial as consumption typically leads to quick rises and sharp declines in blood sugar levels. This variability often results in challenges with mood, which is definitely the case for menopausal women. Evidence shows that women who had diets higher in refined carbs and sugars had a higher incidence of depression (3). 

To add a pop of flavour and colour to this recipe blueberries and blackberries are included. While they are low in calories, these berries are filled with nutrients, including antioxidants. Blueberries and blackberries are known to be high in antioxidant compounds such as vitamin C, quercetin and anthocyanins, which help to fight oxidative stress in the body (4).

1. Washburn, S., Burke, G., Morgan, T., & Anthony, M. (1999). Effect of soy protein supplementation on serum lipoporteins, blood pressure, and menopausal symptoms in perimenopausal women, Menopause, 6(1), 7-13. doi: 10100174.
2. Patisaul, H., & Jefferson, W. (2010). The pros and cons of phytoestrogens. Frontier Neuroendocrinology, 31(4), 400-419. doi: 10.1016/j.yfrne.2010.03.003.
3. Gangwisch, J., Hale, L., Garcia, L., Malaspina, D., Opler, M., Payne, M., … & Lane, D. (2015). High glycemic index diet as a risk factor for depression: analysis from the Women’s Health Initiative. American Journal of Clinical Nutrition, 102(2), 454-463. doi: 10.3945/ajcn.114.103846.
4. Skrovankova, S., Sumczynski, D., Mlcek, J., Jurikova, T., & Sochor, J. (2015). Bioactive compounds and antioxidant activity in different types of berries. International Journal of Molecular Science, 16(10), 24673-24706. doi: 10.3390/ijms161024673.