Next-Level Powerhouse pancakes

Who doesn’t love a good pancake!?  Even better when they’re “breakfast for dinner”!  But, I often find when we eat them, we feel full after a feast, but then are hungry again even though we ate what felt like 100 pancakes!  

These guys are chock-a-block with goodness so you can have a couple and feel full for ages!  Even better?  Make a big batch and freeze them so you have easy grab-and-go breakfast or lunch!  

prep

10 minutes

Bake time

25 minutes

makes

6 servings

Ingredients

  • 2 C flour
  • 4 tsp baking powder
  • 1/2 tsp baking soda
  • 1/8 tsp sea salt
  • 1 C hemp hearts
  • 1 serving protein powder or collagen powder
  • 1 serving Super Greens
  • 2.5 C milk of choice
  • 1.5 Tbsp apple cider vinegar or fresh squeezed lemon juice
  • 1 banana
  • 1 small sweet potatoe (about the size of your fist) steamed or roasted and cooled
  • 2 eggs

Instructions

  1. In a large bowl, whisk all dry ingredients together.
  2. Add wet ingredients to a blender or food processor and blend until smooth.
  3. Mix wet and dry ingredients and stir until well combined.
  4. Scoop 1/3 C batter at a time onto a hot griddle or fry pan with butter, ghee or coconut oil.
  5. Fry until crispy.  Approximately 3 min per side.  Flip when bubbles begin to pop on surface.
  6. Serve hot with chia jam, pure maple syrup, nut or seed butter of choice or honey!

Notes

Gluten free??  Try replacing the first 4 ingredients with Easy Peasy Bagel, Donut & Waffle Mix

Make sure sweet potato is cooled before adding to blender with eggs.  If it’s too hot the egg will start to cook!

Want to cut the cooking time down?  Try a sheetpan pancake!  Pour the batter into a lined baking sheet and bake at 425 for 15 minutes until fluffy.  Cut and serve!

“Secret Ingredient” Strawberry Smoothie

This recipe is inspired by a friend who says her oldest son is struggling with food lately.  He’s what we might call a “picky” eater if we didn’t have a better way to think about it.  See my blog post on picky eaters for more help with that one…

Either way, he’s feeling tired and unmotivated at school and is not interested in food.  BUT he does love a good strawberry banana “milkshake” so I took the challenge to find a smoothie with both of those star ingredients and a few other “secret” ones to give him what he needs to start his day off with a good dose of good food!  The nice thing about this recipe is that the strawberry and banana have enough bold and recognizeable flavour that the “secret” ingredients won’t be overwhelmingly obvious even to the most discerning consumer!  Adding some fat and protein to this recipe means it’s fully balanced and ready to help young brains maximize their learning at school!  Your brain is 95% fat, without fat in our food we’re not giving our brains what they need!  Protein and fiber will help keep you feeling full and means your body is getting what it needs to run optimally!

prep

5 minutes

Bake time

10-15 minutes (steaming the cauliflower!)

makes

2 servings

Ingredients

  • 1 C fresh or frozen strawberries
  • 1 medium banana (fresh or frozen)
  • 1/2 C cauliflower (steamed and cooled or raw*)
  • 1/4 C cucumber (peeled)
  • 1/2 C liquid of choice (milk or non-dairy alternative, coconut water, cold, steeped herbal tea etc)
  • 1 serving of protein powder or collagen powder
  • 1/4 C avocado (fresh or frozen) OR 1 Tbsp coconut oil OR 2 Tbsp Full-Fat Greek yogourt (FAT is our FRIEND and good for our brain!)

Instructions

  1. If using steamed cauliflower, cut into bite-sized pieces and steam about 15 minutes before using.  Place in fridge to cool.  Alternatively, steam lots of cauliflower at once and freeze in ready-to-use portions.
  2. Add all ingredients to a high-powered blender, starting with the liquid on bottom, protein powder and then solid ingredients.
  3. Blend until smooth.  Add more liquid if necessary to reach desired consistency. Serve and enjoy!

Notes

*If you are just starting out with adding cauliflower to your smoothies, I highly recommend steaming and cooling it first!  It’s a cruciferous vegetable which means it’s great for us, but also can pose some digestive upset if you’re not used to eating it raw (that’s a nice way of saying it will make you fart!) Cruciferous veggies help fight oxidative stress, are full of essential vitamins like A and C and Folic acid necessary for blood and cell regeneration!

Peeling the cucumber helps make it nearly undetectable in the smoothie – the skin is often what is bitter!  And by removing the green skin, you are less likely to have visible green to any wary observer who may be turned off by “green things” in their smoothies!  Cucumber is a great source of Vitamin C and is super hydrating!  

If you don’t have a protein powder you like, unflavoured collagen powder is a great option!  It’s full of protein and amino acids but dissolves completely and is tasteless in a smoothie!  If you have a preferred flavoured protein powder use that.

Don’t like Banana??  Use another sweet fruit like mango, pineapple or kiwi. The SWEET fruit will be what helps limit the flavour of the cauliflower/cucumber coming through without having to add any other kind of sweetener! 

Baked French Toast with Chia Jam

As a Culinary Nutrition Expert I get asked for breakfast ideas all the time! Breakfast is one of those meals we all know we should pay more attention to and one that should likely contain more than just dry toast and a cup of coffee…but my clients are often strapped for time. This one is a kid-approved fave but is also full of great stuff for grownups! Use up all those bread ends that are in the freezer, some farm fresh eggs, sad bananas and make a delicious fruit-filled, sugar-free chia jam! Chia seeds are a nutritional powerhouse – they’re high in calcium, magnesium, and iron. They’re high in fibre and minerals. They’re also a complete source of protein and full of omega-3 fatty acids and antioxidants. They are also soothing to your digestive tract and help your body to excrete toxins! Thanks to Epicure’s time-saving cookware this comes together quickly and will quickly become a family fave!

prep

10 minutes

Bake time 

Jam: 5 minutes, Set time 15 minutes

French Toast: bake 6-8  minutes

makes

6 servings

Ingredients

  • 2 C cubed bread
  • 1 ripe banana, mashed
  • 4 jumbo eggs (or 6 regular eggs)
  • 1 tsp Apple Pie spice or cinnamon
  •  
  • For the chia Jam:
  • 2 C fresh or frozen fruit of choice (berries and cherries are great!)
  • 2 Tbsp chia seeds
  • juice of 1/2 a lemon
  • 1 tsp Summer Berry Sweet Dip  or pure maple syrup (optional)

Instructions

  1. Prepare Chia Jam first: Place all jam ingredients in rectangular steamer, stir and cook, uncovered, in microwave for 5 minutes.
  2. When done, mash with a potatoe masher, or blast with a hand blender for smoother jam.
  3. Let sit 15 minutes to set.
  4. While jam is setting, mash banana with eggs.  Add apple pie spice or cinnamon.
  5. Fill multipurpose steamer with bread.
  6. Pour egg, banana and cinnamon mixture over bread.  Stir to mix completely.
  7. Cover steamer with lid and cook in microwave for 6-8 minutes.
  8. Serve with plain Greek yogourt and chia jam.

Notes

Don’t have a steamer?  Or don’t like cooking in the microwave?  Add all chia jam ingredients to a small saucepan, mash slightly and bring to a low boil.  Simmer 6-8 minutes.  Mash or puree with hand mixer and allow to set for 15 minutes as mentioned above. 

Similarly, place all French toast ingredients in lightly buttered glass or metal baking dish or multipurpose steamer if just not using in the microwave. Bake in a 400 oven for 15 – 20 minutes until egg is completely cooked.  

If using light-fleshed fruit like apples or peaches, keep in mind the chia seeds will be visible in the jam and can effect the overall aesthetic of the jam.

If using fruit like plums, apples or peaches, peel them!

Lemon Chia Pudding

I’ve been bored with breakfast lately….the girls will eat the same thing over and over and never seem to get bored! Food is love to me and I’ve been feeling meh about breakfast for weeks (perhaps the Covid loop we’re living more than anything….) so I decided I needed something exciting to change it up! 
Enter chia pudding! This one can be made ahead and kept in the fridge so it’s there and ready when you’re not feeling breakfast inspiration!  Double the batch if you’re making enough for multiple people, or so you can have something ready for multiple days!  Change the whole thing by changing the toppings!
Did you know chia is a nutritional power-house seed?
They’re high in calcium, magnesium and iron. High in fibre, protein and minerals. A complete protein source full of omega-3 fatty acids and antioxidants and are soothing to your digestive tract and therefore help the body to excrete toxins. That’s a whole lotta awesome for a teeny, tiny little seed! And in this super simple recipe, they’re also delicious!!

prep

5 minutes

set time

2 hours or overnight

makes

4 servings

Ingredients

  • 2C milk of choice 
  • 6Tbsp chia seeds
  • 2Tbsp pure Maple Syrup
  • 1 tsp pure vanilla
  • Juice of 1/2 a lemon
  • pinch (no more than 1/8 tsp) of turmeric or  Mango Lassi  

Instructions

  1. Mix all ingredients in a 4C bowl, whisking to get the lumps out.
  2. Cover and leave overnight in the fridge.
  3. In the morning give it a stir, and split between 4 bowls. Top with fresh or frozen fruit, nuts or granola.  If not using all at once, scoop out 1/2C per serving.
  4. Get fancy and you can top with whipped coconut cream, toasted coconut and fresh lemon curd too and serve as a dessert!

Notes

Coconut and cashew milk are both smooth and creamy and delicious in this recipe!  But any milk will work depending on your preference, allergies or availability.  Want to get really fancy and add some gut-loving kick?  Use 1 C of plain Kefir + 1 C of milk instead of the 2 C of milk.

Use pure maple syrup not imitation.  If not available, raw honey or coconut sugar make a great alternative.  Coconut sugar will require more stirring to dissolve.

Pure vanilla or vanilla bean.  Again, no artificial stuff!

The turmeric or Mango Lassi helps give it a glorious yellow colour (often something we expect with Lemon flavoured food??) and a little bit of extra anti-inflamatory goodness!

Chocolate Hazelnut Spread

This recipe is a modification on one we found in the Oh She Glows Cookbook and a mix of Epicure’s Chocolate Hazelnut Spread.  The Epicure recipe uses almonds and hazelnuts and calls for icing sugar.  The Oh She Glows Cookbook uses pure maple syrup on the nuts and roasts them before grinding into a nutbutter and includes the addition of healthful ingredients like hemp seeds, chia seeds and ground cinnamon. I personally enjoy the flavour of the roasted nuts and have used Cocoa Acai booster in place of plain cocoa powder.  I find that using the maple syrup instead of the icing sugar is sweet enough but feel free to modify as needed for your personal taste!  Enjoy!

prep

 20 minutes

Bake time

20-25 minutes

makes

12 servings

Ingredients

  • 2 1/4 C raw Hazelnuts (or combine almonds and hazelnuts)
  • 2Tbsp Pure Maple Syrup
  • 2Tbsp hemp seeds
  • 2Tbsp chia seeds
  • 1tsp ground cinnamon
  • 1tsp pure vanilla extract
  • 1 -2 tsp coconut oil
  • 1/4tsp fine grain sea-salt
  • 1-2 scoops Cocoa Acai Smoothie Booster (depending on how chocolatey you like it!)

Instructions

  1. Preheat oven to 300F (150C).
  2. Combine nuts and maple syrup in a large bowl and toss to coat evenly.  Spread the nut mixture in an even single layer on a sheet pan lined with bake & roll and bake for 20 -25 minutes until fragrant and golden.  Stir once halfway through the cooking time.
  3. Let the nuts cool on the baking sheet for 5-10 minutes.  If you want crunchy nut butter, keep 1/4 cup of nuts set aside, otherwise pour entire amount of roasted nuts into food processor. 
  4. Process for 5 to 10 minutes, stopping to scrape the bowl every 30-60 seconds as needed.
  5. Add the hemp seeds, chia seeds, cinnamon, cocoa acia, vanilla, 1 tsp of coconut oil and sea salt.  Process until the nut butter is smooth and thin enough to drip off a spoon.  Add more coconut oil as needed in order to get it smooth and thin enough.
  6. For crunchy nut butter, finely chop the 1/4C of nuts that were set aside and stir in.

Notes

If you don’t have Cocoa Acai Smoothie Booster, 2-3 Tbsp of cocoa powder will do the trick!

We keep ours in a glass jar on the counter for a week, or in the fridge for up to 3 weeks (although it NEVER lasts that long!!) If you keep it in the fridge, it will be hard, so spread it on a warm bit of toast or let it sit at room temperature for 10 min or so before trying to spread it cold.