naturopathic doctor

DIY Cereal

Sometimes I just get tired of reading labels, looking over every single ingredient, and calculating nutrition facts.  When I get frustrated trying to find foods without added sugar or certain ingredients, I usually retreat to my kitchen. In this busy world, I still try to make as many things at home that I can.  This way I know exactly what is in the foods I am eating, and if I want to avoid certain ingredients - I can!

Breakfast is usually the most challenging meal for people, as we are bombarded with sugary cereals or just plain old refined carbohydrates that leave you hungry an hour later. While I do love some hearty oatmeal, once that summer sun hits I just can't bear eating oatmeal for breakfast. Thus - this do-it-yourself cereal was born!

 

DIY Cereal

1/3 cup oatmeal (large flake)
1 tbsp pumpkin seeds
1 tbsp brown rice puffs
1 tbsp coconut (shredded or flakes)
1 tbsp flaxseed (ground)
1-2 tsp raisins
1/3 cup blueberries

Mix all of the ingredients together in a
wide-mouth mason jar or glass bowel and add 1/2 cup of almond milk when ready to eat.
Mix and match ingredients as you like. You can substitute in sunflower seeds, walnuts, chia seeds, hemp hearts, dried cranberries or other fruits as you desire. The above is a single serving, so you can increase the amounts depending on the size of batch you want to make. I like to make enough for a week in mason jars and keep them in the fridge for a quick and easy weekday breakfast!

Weekend Waffles

Weekend breakfast, two words that just fit so seamlessly together. There is something about waking up on a Saturday morning and ditching your Monday to Friday routine of oatmeal, and splurging for something more exciting! I have always loved the idea of waking up on the weekend to waffles, the smell wafting through the whole house, and drizzling local maple syrup on the finished product. However, 1 hour later that hunger often returns and the deliciously fluffy waffle was just not sustainable. They just don't quite pack the nutritional punch that other breakfasts provide. 

When it comes to waffles, I have been searching for a way to "have my cake and eat it too". To have a nutritious breakfast that fills me up, but also satisfies that craving of kicking your routine to the curb, and bringing some more excitement into your weekend! It took a year of ironing out recipes and changing the measurements to finally find the right combination of ingredients, but I have found it!  This recipe makes me feel like I am eating oatmeal and eggs for breakfast, BUT in the form of a tasty and fun waffle. It doesn't get much better than that - bring on the weekend!

 

Weekend Waffles

1/2 c. oat flour (grind oats in food processor or blender)
1/4 c. oats
1/4 c. flaxseed (ground)
1 1/2 tsp baking powder
1 egg yolk
1 egg white (whipped with a whisk to add fluffiness)
1/3 c. almond milk*
1/3 c. coconut oil (melted)
1/2 tsp vanilla

*If you are not intolerant to dairy you can substitute for 3/4 c. original greek yogurt
Preheat your waffle iron. Add all of the ingredients together into one bowl, mix, and pour onto waffle iron when ready. Remove when golden brown (time varies with each machine). Add 100% pure maple syrup and peaches or berries. Yields 4 small square waffles, feeds 2 people.

Energy Balls

I don't know about you, but I LOVE granola bars! I love that they are easy to pack in lunches or as a quick snack on the go. I love that they feel like a treat but I can even eat them for breakfast. What I DON'T love about them, is that they can be loaded with sugar, high fructose corn syrup, and artificial colours.  Many granola bars contain over 30 ingredients, some of which I have a hard time pronouncing.

This is where energy balls save the day! They are easy to make, take less than 10 minutes, and you don't even have to turn on your oven! One bowl, one spoon, no bake, no fuss. They are a quick snack to keep you going on those busy days throughout the week, or a treat in the evening for a hint of sweetness after supper. When these are in my house, I don't miss those beloved granola bars.

 

Energy Balls

2/3 cup oats
1/3 cup brown rice puffs*
1/2 cup flaxseed (ground)
1/4 cup pumpkin seeds
1/4 cup shredded coconut
1 tablespoon chia seeds
1/2 cup all natural nut butter
1/3 cup honey

*Can substitute for more oats. Otherwise, brown rice puffs can usually be found at a bulk food store.
Mix together and let sit in the fridge for 30 minutes (they roll easier this way). Then roll into golf ball size, and store in the fridge. Yields 12-16 balls.