Sweet Whole-Grain Breakfast Pancakes

Sweet Whole-Grain Breakfast Pancakes

Two Glasses with Detox Green Smoothie

It is important to get whole grain into your diet. They can help off set many hormones related to diabetes. These are great to batch cook and then pop them in the fridge or freezer and reheat in the toaster for a quick grab and go breakfast.

The two top ingredients is buckwheat and oats. Buckwheat has become popular as a health food due to its high mineral and antioxidant content. Its benefits may include improved blood sugar control.

 

 

Buckwheat scores low to medium on the glycemic index (GI) — a measure of how quickly a food raises blood sugar after a meal — and should not cause unhealthy spikes in blood sugar levels.

Some of the soluble carbs in buckwheat, such as fagopyritol and D-chiro-inositol, have been shown to help moderate the rise in blood sugar after meals.

The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the fiber beta-glucan. Oats are also a good source of high quality protein, with a good balance of essential amino acids.

Oats are loaded with important vitamins, minerals, and antioxidant plant compounds.

  • Half a cup (40.5 grams) of dry oats contains:
  • Manganese: 63.91% of the daily value (DV)
  • Phosphorus: 13.3% of the DV
  • Magnesium: 13.3% of the DV
  • Copper: 17.6% of the DV
  • Iron: 9.4% of the DV
  • Zinc: 13.4% of the DV
  • Folate: 3.24% of the DV
  • Vitamin B1 (thiamin): 15.5% of the DV
  • Vitamin B5 (pantothenic acid): 9.07% of the DV
  • smaller amounts of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin)

Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats.

Research has found that avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide gas. This gas molecule helps dilate (widen) blood vessels, which may lead to better blood flow.

To make it fun for kids use a cookie cutter to make fun shapes. Just spray the interior of the cookie cutter with cooking spray to keep the batter from sticking and then pour the batter into the cookie cutter. Make sure you use metal and not plastic cookie cutters.

Sweet Whole-Grain Breakfast Pancakes

It is important to get whole grain into your diet. They can help off set many hormones related to diabetes. These are great to batch cook and then pop them in the fridge or freezer and reheat in the toaster for a quick grab and go breakfast.

Ingredients
  

  • 1 1/2 cups rolled oats
  • 3/4 cup whole-wheat flour
  • 1 cup buckwheat flour
  • 1 1/4 tbsp baking powder
  • 1/8 tsp sea salt
  • 4 egg whites
  • 2 1/2 cups butter milk or plain kefir
  • 2 tbsp avocado, sunflower or safflower
  • 1 tbsp best quality vanilla
  • 1 1/2 tbsp organic honey
  • eat-clean cooking spray

Notes

Preparation 
  1. Place all dry ingredients in a medium-sized mixing bowls. In another medium-sized mixing bowl add wet ingredients and mix until blended Mixture can still be a little lumpy. Let it sit on counter for half an hour until oats soften.
  2. Spray a skillet or griddle with cooking spray.over medium heat. Using ladle add 120 ml of batter onto hot skillet. Leave until they are lightly brown and bubbles show.on pancakes surface. Flip and cook on reverse side.

Sugar Cookie Bars

Sugar Cookie Bars

Two Glasses with Detox Green Smoothie
These tasty treats are great for people that are looking for a fun gluten free, low sugar, low carb treat.

In fact, this makes a great keto friendly dessert for anyone following that diet. It makes 16 bars with 4 grams of protein, 20.5 grams of fat, 4 grams of carbs and 2 grams of fiber.

This treat will not spike blood sugars and will support better balance of mood and energy throughout the day.

 

With the coconut sprinkles it can be a great birthday party or kids treat too. The sugar used in this recipe can be monk fruit, erithytol or swerve which have 0 calories and does not spike blood sugars. You can freeze or refrigerate them so can be a quick grab and go when that sugar craving comes on.

Sugar Cookie Bars

Instructions
To Make the Sprinkles
In a small bowl, mix the coconut flakes with a drop or two of food colouring until well combined. If you are using powdered food colouring, add a drop of water to help the colour adhere to the coconut. Spread on a sheet and let dry until ready to use. Repeat with more coconut for any other colour of sprinkles you want.
To Make the Bars
Preheat oven to 325 degrees. Grease a 9-inche square baking pan. In a large bowl, whisk together the almond flour, coconut flour, granulated sweetener, baking powder and salt. Stir in the melted butter, egg, and vanilla until well combined. Spread the dough evenly in the greased baking pan and bake until the edges are golden brown, about 18 minutes. The center will still be very soft. Remove from the oven and let cool completely in the pan.
To Make the Frosting
In a medium bowl, beat the butter and cream cheese with an electric mixer until smooth. Beat in the powdered sweetener. Add the cream 1 tsp at a time until the frosting is spreadable. Beat in the vanilla and a small amount of food colouring, if using, until well combined.
To Assemble
Spread the frosting over the cooled bars. Strew coconut sprinkles over the top. Cut into 16 squares.

Ingredients
  

Coconut Sprinkles

  • 1 tbsp unsweetened shredded coconut
  • natural food colouring in a variety of colours

Bars

  • 2 cups blanched almond flours
  • 2 tbsp coconut flour
  • 1/4 cup granulated erythritol-based sweetener
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1/2 cup (1 stick) unsalted butter, melted
  • 1 large egg
  • 1/4 tsp vanilla extract

Vanilla Frosting

  • 1/2 cup (1 stick) unsalted butter, softened
  • 2 ounces (1/2 cup) cream cheese, softened
  • 1/2 cup powered erythritol-based sweetener
  • 2-4 tbsp heavy whipping cream, room temperature
  • 1/2 tsp vanilla extract
  • natural red food colouring (optional)
Mushroom Millet Porridge

Mushroom Millet Porridge

Two Glasses with Detox Green Smoothie

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/  

 

    Mushroom Millet Porridge

    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.
    Prep Time 5 minutes
    Cook Time 25 minutes
    Total Time 30 minutes
    Servings 2 Servings

    Ingredients
      

    • ½ cup Fresh Mushrooms sliced
    • 1 cup Millet soaked overnight
    • 2 Spring Onions Sliced
    • Salt to taste

    Instructions
     

    • In a small bowl, pour boiling water onto the mushroom slices. Let sit for 5 minutes. Drain and set aside.
    • In a medium sized pot, add 2.5 cups water and the millet. Bring to boil on high heat.
    • Reduce the heat and simmer for approximately 20 minutes until the millet is fully cooked. Add more water if needed.
    • Fluff the millet with a fork. Then add salt and mushrooms. Cook together for 5 more minutes on low heat.
    • Portion into bowls. Add chopped spring onion to garnish. Enjoy!

    Notes

    Nutritional information per serving:
    Calories - 119
    Sugar - 2g
    Carbs - 23g
    Fat - 2g
    Protein - 4g
    Fibre - 3g

    Classic Pot Roast

    Classic Pot Roast

    Two Glasses with Detox Green Smoothie

    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.

    Classic Pot Roast

    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.
    Servings 10 servings

    Ingredients
      

    • 3-4 lbs roast ideally grass feed, chuck or round
    • 1 lbs carrots peeled and cut into large chunks
    • 2 sweet vidalia or yellow onions roughly chopped
    • 1 lbs root vegetables of choice golden beets, parsnips, or turnip all work
    • 2 stalks celery cut into 2" chucks (optional)
    • 2 tbsp Olive Oil
    • 1-2 tsp sea salt to taste
    • 1 tsp pepper freshly ground is best
    • 1 tsp dried thyme optional
    • 1 tsp ground Ceylon cinnamon optional
    • 4 cloves garlic thinly sliced
    • 2 cups beef broth or bone broth
    • ¼ cup balsamic vinegar
    • 2 tbsp starch arrowroot or tapioca work well
    • 2 tbsp cold water
    • ½ cup parsley chopped (optional)

    Instructions
     

    • Combine salt, pepper and dried spices. Season roast with spice blend on all sides.
    • Optional - Heat oil in a skillet. Sear the roast, browning each side for 4 – 5 minutes. Searing helps seal in the moisture, though if you are pressed for time, you can skip this step with little loss of flavour.
    • To your slow cooker add carrots, onions, root vegetables, celery (if using), and garlic.
    • Place meat on top of vegetables in the crock pot, then add the broth and balsamic vinegar. Cover and cook on low for 8 hours.
    • After 8 hours, pour off the liquid, through a mesh strainer, and into a medium pot. Heat over medium-high heat, bringing to a simmer.
    • In a small bowl combine water and starch, mixing to blend smooth. Add starch mixture to the medium pot, stirring to blend and thicken the gravy.
    • Pour gravy over beef and vegetables and serve. Enjoy!

    Notes

    Nutritional information per serving:
    Calories: 694
    Carbs: 15g
    Fibre: 4g
    Sugar: 8g
    Protein: 45g
    Fat: 50g
     

    Spinach Scramble

    Spinach Scramble

    Two Glasses with Detox Green Smoothie

    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

    Spinach Scramble

    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.
    Prep Time 5 minutes
    Cook Time 5 minutes
    Total Time 10 minutes
    Servings 1 serving

    Ingredients
      

    • 2 Eggs
    • tsp Sea Salt divided
    • tsp Black Pepper divided
    • 1 tsp Extra Virgin Olive Oil
    • 2 cups Baby Spinach

    Instructions
     

    • In a small bowl, season eggs with half the salt and pepper. Beat with a fork to combine. Set aside.
    • In a medium size frying pan using low-medium heat add the olive oil. Once warmed, add the spinach.
    • When the spinach begins to wilt, move it to one side of your pan using a spatula.
    • Pour the eggs onto the clear side. While the eggs are cooking, stirr frequently.
    • When the eggs are cooked through, stir the spinach into the eggs.
    • Transfer the egg mixture to a plate and enjoy!

    Notes

    Nutritional information per serving:
    Calories: 209
    Carbs: 3g
    Fibre: 1g
    Sugar: 1g
    Protein: 14g
    Fat: 15g