Power up your Breakfast!

We have heard time and again that breakfast is the most important meal of the day.  Studies have shown that breakfast eaters have more energy, are more productive at work, have better problem solving skills, and have an overall healthier diet than those who skip breakfast.  If you have diabetes, a high morning blood sugar may make you think twice about eating breakfast, but skipping meals may actually cause your blood sugars to be high throughout the day.  To help keep your sugars within target, include a breakfast that contains fibre, healthy fat, and protein.  The combination of these nutrients can help slow digestion and reduce sugar spikes.

Below are some quick and easy power breakfast ideas that can be prepared the night before.  They are filled with wholesome goodness and most importantly, they taste delicious!

Chia Pudding: These tiny black seeds contain a host of nutrients such as fibre, protein, omega-3s and calcium. Because chia seeds are tasteless, they can be added to foods like oatmeal and yogurt or sprinkled on toast for an instant nutrition boost.  To make chia pudding you need:

  • ¼ cup of chia seeds
  • 1 cup of milk of your choice: almond, rice, coconut or cow’s milk
  • ½ tbsp of honey (optional)

Mix chia seeds, milk, and honey together in a small bowl or glass mason jar. Let it set in refrigerator overnight. In the morning, remove it from the fridge and make sure your pudding looks thick and the chia seeds have gelled.  Top with fresh fruit and nuts, and enjoy immediately.

Banana and Peanut Butter Wrap: This breakfast gives you whole grains, healthy fat, protein and complex carbohydrates.  It is super easy to prepare on a busy morning, but you can also make it the night before so you can grab and go in the morning.

  • 1- 6” whole grain wrap
  • 1 tbsp of all natural peanut butter or almond butter
  • ½ of a small banana sliced

Spread the nut butter on the wrap and slice the bananas on top, roll the wrap up and enjoy or refrigerate for the next day.


Egg Muffins: This breakfast choice makes it easy to include vegetables in the morning!  You can make these egg muffins on a Sunday and keep them in the fridge or freezer and warm them up when you are ready to eat.    This recipe serves four.

  •  8 whole eggs OR 4 whole eggs and 1 cup of egg whites
  •  2 cups of chopped veggies such as peppers, mushrooms, onions or spinach – whatever you have in the fridge
  •  1/8th of a tsp black pepper
  • 2 tbsp of milk

Preheat oven to 350 degrees F (175 degrees C).  Grease 8 muffin cups or line with paper liners.  Beat eggs together in a large bowl.  Mix in veggies, black pepper, and milk into the beaten eggs.  Pour egg mixture evenly into prepared muffin cups.  Bake in the preheated oven until muffins are set in the middle, 18 to 20 minutes.

strawberry oatmeal yogurt Overnight Yogurt Parfait: Overnight, the yogurt “cooks” the oats by softening them, which gives you a chewy hearty texture.  This is what you need:

  • ¾ cup of plain Greek yogurt
  • ¼ cup of unflavored oats
  • 1 tbsp of honey (optional)
  • 1 tbsp of chopped walnuts (optional)
  • ¼ cup of frozen berries

In a small container add the yogurt, oats, fruit and top with honey.  Place in the fridge for a few hours or overnight and enjoy the next day!





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