Tag Archives: breakfast

Quinoa and Steel Cut Porridge with Sautéed Apples

This quinoa and steel cut porridge is soaked overnight and topped with sauteed apples in the morning – a fast & healthy breakfast ready in just 10 minutes!

This quinoa and steel cut porridge is soaked overnight and topped with sauteed apples in the morning - a fast & healthy breakfast ready in just 10 minutes!

It’s Heart Month!

As a dietitian, I love this month. I actually think I’ve gone a little heart health crazy at work – I’m teaching classes on heart healthy cooking, doing heart healthy recipe demos, and I’ve made a fun display for customers to learn about heart healthy food swaps (like swapping out croutons for toasted nuts in salads – yum!).

So to celebrate heart month on the blog, today I’m bringing you a recipe for quinoa and steel cut porridge: a heart healthy breakfast to start your day with! Let’s take a look at some of the ingredients:

  • Steel cut oats: A great source of soluble fibre that helps to lower LDL (bad) cholesterol levels
  • Apples: Contain flavonoids that are associated with reduced risk of heart disease
  • Almonds: High in monounsaturated fat, known to lower LDL cholesterol

Not too bad for a humble bowl of oatmeal, right?

Another great thing about this quinoa and steel cut porridge is that it is fast to whip up in the mornings – this is thanks to the fact that you actually start the cooking process the night before, then let it soak overnight. I got this idea from Bon Appetit and love how it makes steel cut oatmeal prep fast enough for even weekday breakfasts! While it’s warming up, you sauté the apples (or could sub in pears). I use a sweeter variety like Golden Delicious, but if you find you want a bit more sweetness you could add in a drizzle of maple syrup. Top with toasted nuts or seeds, dried fruit, and even a nice scoop of almond butter for a heart(y) healthy breakfast!

This quinoa and steel cut porridge is soaked overnight and topped with sauteed apples in the morning - a fast & healthy breakfast ready in just 10 minutes!

Quinoa and Steel Cut Porridge with Sautéed Apples
 
Prep time
Cook time
Total time
 
This quinoa and steel cut porridge is soaked overnight and topped with sauteed apples in the morning - a fast & healthy breakfast ready in just 10 minutes!
Author:
Yield: 2 servings
Ingredients
  • ¼ cup steel cut oats, dry
  • ¼ cup quinoa, dry
  • 2 tbsp raisins
  • ½ tsp cinnamon
  • Pinch of salt
  • 2 cups water
  • ¼ cup milk or non-dairy milk
  • 1 tsp coconut oil or butter
  • 1 apple, sliced (I like using a sweeter apple, like Golden Delicious)
  • ¼ tsp cinnamon, or more to taste
  • Squeeze of lemon juice
  • 2 tbsp water
  • 2 tbsp sliced almonds, toasted
  • Other toppings (optional): nuts/seeds, shredded coconut, nut butter, maple syrup, dried fruit
Instructions
  1. The night before, combine the steel cut oats, quinoa, raisins, cinnamon, salt, and water in a small pot and bring to a boil. Remove from heat and cover, then let sit overnight.
  2. In the morning, heat the pot over medium heat and add milk as needed until warmed through while stirring frequently.
  3. While the cereal is being warmed, heat the coconut oil in a pan and add the sliced apple and cinnamon. Stir frequently for a few minutes, then add the lemon juice and water. Continue to cook until the apples are tender.
  4. Serve the sautéed apples over the oatmeal then add maple syrup to sweeten if necessary any additional toppings.

This quinoa and steel cut porridge is soaked overnight and topped with sauteed apples in the morning - a fast & healthy breakfast ready in just 10 minutes!

What’s your favourite heart healthy food? 

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Mediterranean Halloumi and Egg Toast

Mediterranean halloumi and egg toast piled with arugula, mushrooms, cherry tomatoes, avocado, and pesto – a delicious and healthy vegetarian brunch!

Mediterranean halloumi and egg toast piled with arugula, mushrooms, cherry tomatoes, avocado, and pesto - a delicious and healthy vegetarian brunch!

Today I’m sharing a recipe that’s been stewing in my thoughts since two summers ago! It goes all the way back to my trip to England, where amongst my fond memories of high teas, Michelin Star dinners, and the quaint town of Marlow, are memories of the beginning of my love affair with halloumi cheese.

I remember seeing halloumi cheese on menus everywhere in England (and I happily ordered most of them); yet here in Canada it’s a rarity. A lot of people here don’t even know what halloumi cheese is! Which is a darn shame because, pardon my French, that shit is delicious.

For those of you who have never heard of halloumi cheese, it’s a dense, salty Greek cheese that is best served warm – it actually doesn’t melt, so it keeps its shape when heated too. I like pan frying it to give it a crispy exterior that makes it so delicious you will just want to eat it straight from the pan. If you can hold off a few minutes, it’s also wonderful in salads, sandwiches, and kebabs.

This Mediterranean halloumi and egg toast recipe is actually my adaptation from a meal I had at Fego Caffé while staying in Marlow. It combines all of the best Mediterranean flavours of pesto, tomatoes, avocado, and halloumi, topped off with a runny fried egg. It’s served open faced and eaten with a knife and fork, which is the best way to savour all its amazing flavours. Because if I learned one thing from England, other than my love of halloumi cheese that is, it’s that food – and life – are meant to be savoured!

Mediterranean halloumi and egg toast piled with arugula, mushrooms, cherry tomatoes, avocado, and pesto - a delicious and healthy vegetarian brunch!

Mediterranean Halloumi and Egg Toast
 
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Mediterranean veggies tossed in pesto on top of whole grain toast with avocado, pan fried halloumi cheese, and a fried egg
Author:
Yield: 2 servings
Ingredients
  • 1 tbsp pesto
  • 2½ tbsp olive oil, divided
  • ½ cup cherry tomatoes, halved
  • 4-5 medium cremini mushrooms, sliced
  • 4 slices whole grain artisan bread
  • 1 cup baby arugula
  • ½ avocado
  • 100 g halloumi cheese
  • 2 large eggs
Instructions
  1. In a small ramekin combine the pesto with 1.5 tbsp olive oil to thin it out.
  2. In another ramekin, mix the cherry tomatoes with about 1 tbsp of the pesto/olive oil mixture and set aside.
  3. Heat up ½ tbsp olive oil in a frying pan and add the sliced mushrooms. Let cook without disturbing them until they are browned on one side, then add salt and pepper and give them a stir. Cook over medium heat, stirring often until they are done. Remove to a plate and set aside.
  4. In the same pan, fry the sliced halloumi cheese until it is golden on both sides then remove to a plate.
  5. Heat up the last ½ tbsp olive oil in a pan and fry two eggs to your liking.
  6. Lay out two slices of toasted bread on each plate and spread each piece with the olive oil and pesto mixture. Top each plate with a handful of arugula, half of the tomatoes, half of the mushrooms, half of the avocado, half of the halloumi, and one fried egg. Season with pepper then serve warm.

Mediterranean halloumi and egg toast piled with arugula, mushrooms, cherry tomatoes, avocado, and pesto - a delicious and healthy vegetarian brunch!

What’s your favourite cheese? What was your best food discovery from travelling?

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Honey Almond Coconut Granola

This honey almond coconut granola is an easy, 6 ingredient breakfast that you and your family will love! Enjoy with milk or yogurt and fresh fruit.

This 6 ingredient honey almond coconut granola is super easy to make and a great low sugar alternative to store-bought granola. Peanut and dairy free!

JZ likes to joke about how I rarely make the same recipe twice. Whenever I make a good recipe, he will say “This was really good – too bad you’ll never make it again”. And he has a point. There are just too many recipes, ingredients, and cooking techniques I want to try, so I’m always making new things.

That’s one of the things I love the most about my job as a grocery store dietitian – that it gives me another outlet for my adventurous nature in the kitchen. A good chunk of my job is spent cooking between the classes I teach, my project work for the recipe development team, and sampling events for staff and customers. I don’t hate it – not one bit!

Last week was a particularly cooking intensive week involving testing a chocolate chip cookie recipe, making pumpkin smoothies and pumpkin granola in a class, sampling out a curried pumpkin soup for a pumpkin floor display I put together, and making that soup again along with a roasted squash dish for a class on winter squash. I was pretty cooked out by the end of it!

This 6 ingredient honey almond coconut granola is super easy to make and a great low sugar alternative to store-bought granola. Peanut and dairy free!

So when the weekend rolled around and I needed to make a new batch of granola to replenish our stash, I decided to go with an old tried and true favourite that I can make with my eyes closed – a honey almond coconut granola that I first posted on the blog years ago (and that needed a serious photography update). So there JZ, I do cook some things more than once!

This honey almond coconut granola is super easy and made with only 6 ingredients. It’s also lower in sugar than your typical granola and completely dairy free. You can feel free to jazz it up by adding other nuts, seeds, or dried fruit, but I enjoy its simplicity as it is. I like to serve it with plain yogurt and fruit, or sprinkle it over a bowl of oatmeal for a burst of texture. Either way, it won’t last long!

This 6 ingredient honey almond coconut granola is super easy to make and a great low sugar alternative to store-bought granola. Peanut and dairy free!

Honey Almond Coconut Granola
 
Prep time
Cook time
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This honey almond coconut granola is an easy 6 ingredient recipe that's peanut free and dairy free.
Author:
Recipe type: Breakfast
Yield: 3 cups
Ingredients
  • 2 cups large flake rolled oats
  • ⅔ cup chopped raw almonds
  • ¼ cup unsweetened shredded coconut
  • A few pinches of salt
  • 2 tbsp canola oil (or coconut oil)
  • ¼ cup honey
  • 1 tsp vanilla
Instructions
  1. Preheat your oven to 325°F and line a baking sheet with parchment paper.
  2. Mix together the oats, almonds, coconut and salt.
  3. In a saucepan over medium low heat, combine the canola oil and honey and stir until mixed. Remove from the heat and stir in the vanilla, then pour over the dry ingredients.
  4. Mix the granola well and then spread it evenly over the parchment covered baking sheet. Bake for 15-20 minutes, making sure to take it out and stir it every 5 minutes.
  5. Let cool and then store in an airtight container for 2-3 weeks.

This 6 ingredient honey almond coconut granola is super easy to make and a great low sugar alternative to store-bought granola. Peanut and dairy free!

Do you repeat meals a lot, or are you always trying new recipes like me?

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