It’s that time of year where kids are back to school and we are finding the routines that we had before summer.
Things are getting back to a rhythm but we also need to fuel ourselves, and our families, to keep us toasty as the temperatures change and keep us going throughout a busy school or work day.
My favourite breakfast options are those that are nutrient-dense, budget-friendly but oh-so-easy to pull together or plan ahead. These ingredients can easily be sourced at the local supermarket or stockpiled at the Farmers Market before they close up shop for the winter.
Apple, Cinnamon & Raisin
This can be made in a big batch on Sunday afternoon, or quickly the morning of. Oatmeal made with nut milk makes it creamy, but a dollop of coconut oil adds flavour without adding sugar.
As coconut oil is a healthy fat, it also keeps us fuller for longer, preventing blood sugar drops.
Apple is a great source of fibre and cinnamon helps control our blood sugar too. Oats are also packed with B Vitamins, great for energy and our nervous systems (calming us down).
Add a drop of nut butter for an extra dose of healthy fats.
Coconut Chia Pudding
This is a great option to make the night before and allow to set overnight in the fridge. I make my chia puddings with coconut milk from the can with chopped dates (or figs) for added sweetness that doesn’t spike blood sugar (then crash it).
Two tablespoons of chia to a cup of coconut milk is the ideal ratio and I throw the ingredients into a jar, pop the lid on and give it a shake then throw in the fridge.
Chia seeds are a great source of omega 3’s, which is needed for brain health (perfect for little growing noggins) and are also full of antioxidants that helps our immune system get strong.
Get fancy and include some homemade jam, or chia jam, for a fruity touch or throw some warmed chopped peaches on top when you’re ready to eat it.
Mini Breakfast Frittata
These are easy to do on Sunday and will last the week.
Prepare a muffin tin with some coconut oil, or grass-fed butter, then include your whisked pasture-raised eggs (Try local Stony Mountain Farm!) with your choice of ingredients: kale, spinach, tomato, bacon, mushrooms— be creative!
Pour ingredients into each muffin mould then place into an oven on 375F for 10 minutes then see how they look.
Once ready, take out and allow to cool then pop into containers and in the fridge.
This mini frittata allows you to select a range of delicious and healthy foods to keep you energized throughout the morning. Eggs are a great source of B Vitamins, minerals such as selenium, iron and zinc and are an inexpensive source of high protein. Don’t want to use eggs?
Try a tofu scramble with coconut milk instead.
**Nutrition Nuggets is a new recurring column. Morgan Dunn is a Squamish registered nutritionist. To follow her go to
@CoastalActiveNutrition on Instagram.
