Category Archives: Breakfast

Criss-cross blueberry sauce



The last time I blogged, it was a stormy day. That was more than a month ago, and I’m sorry to say the weather still hasn’t changed much; we are supposed to get as much as 25 cm overnight. So despite the fact it’s officially spring, we still have awhile yet to wait for the warm sun. But that’s Alberta for you, right?

For those who are choosing to stay warm and are lazing inside today like me, take the time to try this sweet treat: the Baked Pumpkin Oatmeal Muffin with Blueberry Compote.

The muffins are made with steel-cut oats and the recipe doesn’t call for sugar, butter or flour. One thing to keep in mind is storage. These are quite moist because of the pumpkin mixture. I stored mine in a Tupperware container and they had a lot of white fuzz by the end of the week. So if you don’t have a large family consider freezing them or bringing them to work to share.

You will also want to start a day before you plan to eat these because the steel-cuts need to be soaked overnight.

Here’s what you’ll need:

  • 1 cup steel-cut oats
  • 1/2 cup oat bran
  • 1/2 cup chopped walnuts
  • 1 teaspoon allspice
  • 1/4 teaspoon salt
  • 2 large eggs
  • 1 cup pumpkin purée
  • 3/4 cup milk
  • 1/4 cup maple syrup (you’ll also need an additional 2 tablespoons later)
  • 2 cups frozen blueberries
  • 1/3 cup water
  • 1 teaspoon cinnamon
  • 1/2 teaspoon almond extract
  • 2 teaspoon cornstarch



  1. Soak the oats in water overnight, covered with a tea towel or cloth
  2. The next day when you’re ready to prepare them, preheat the oven to 350IMG_2896
  3. Drain oats and add place in large bowl. Add oat bran, walnuts, allspice and saltIMG_2897
  4. In a separate bowl beat eggs and mix in pumpkin, milk and two tablespoons of maple syrup. IMG_2898
  5. Add wet ingredients to dry and stirIMG_2901
  6. Grease muffin tins (approx 12). Pour in batter to rim. Bake for 20 minsIMG_2903
  7. Cool before taking muffins out of mould.

To make the compote:IMG_2906

  1. Place blueberries, water, 1/3 cup maple syrup, cinnamon and almond extract in medium saucepan.
  2. Heat on stove top on medium  and stir occasionally for 20 mins
  3. Add cornstarch to water and mix. Add the saucepan and heat for 1 min.
  4. Pour over muffins.

Fun facts for every two muffs with compote: 11g protein, 10 g fat, 50g total carbohydrates, 138 mgsodium


A storm-stay kind of day



It is a “what can I make with what’s in my fridge” sort of day as this heavy winter snowstorm is keeping me indoors.

I was able to tweak a recipe from The Newlywed’s Vegetarian Cookbook and make this green take on Eggs in a Basket. Below, is enough for two servings (one egg per ramkein) so adjust according to your needs

What you’ll need

  • bunch of spinach (or kale)
  • 2 eggs
  • 2 spoonfuls of sour cream
  • handful grated cheese (your choice; I chose old cheddar
  • bit of salt
  • bit of nutmeg
  • Ramekins (those dishes that look like min frying pans and have lids. (Think  onion soup). I found mine a couple of years ago at a thrift store for about $.10 each).

To make: Preheat to 350


1. Steam the kale. I like to do it with my double boil and get a bit of water boiling in the bottom of the pot and then add my steamer on top. If you don’t have one, heat kale  in a frying pan with a touch of water until the greens turn a brighter shade.

IMG_2918(If using the steamer, reserve the water for a later step. If not, boil some water separately in a kettle (about 3 cups)).

IMG_29202.Place the greens in the bottom of the ramekins (If you are using kale, rip it into tiny pieces; it’s hard to eat the meal when you’re trying to balance an entire leaf on your fork with egg). Feel free to shake some of the seasoning onto it.

IMG_29193.Make a little bed in the centre of the greens and crack the egg into it. Add  more nutmeg and salt. Top with sour cream and cheese

IMG_29224.Place the dishes into a pan and add boiling water (from the steamed veggies) until water reaches half-way up the sides of the ramekins. Cook in the oven for 16 minutes


Quinoa crunch



I’ve been on a bit of a quinoa crunch kick, if you can’t tell. The quinoa cookies were so good, I did a bit of investigating to see what else I could find.

This one is from Jillian Michael’s Master Your Metabolism Cookbook, and it’s like making a crumble for a tasty morning yogurt parfait.

Here’s what you need:

  • 1 cup quinoa
  • 1/4 cup flaxseed
  • 1 tablespoon honey
  • 1 tablespoon olive oil
  • 1/2 cup plain yogurt
  • 1/2 cup fresh berries
  • 1/2 teaspoon of honey

1. Rinse the quinoa in cold water. Add to a bowl and mix with flaxseed, honey and olive oil.

2. Lay on a pan and spead out.

3. Cook for 15 mins in preheated, 375 degree oven until lightly browned.

4. Use 2 tables spoon of quinoa with yogurt and top with berries. Drizzle with honey.

Fun facts:

Per serving of yogurt parfait: 216 calories, 5.7g fat, 11.8g protein, 33.1g carbohydrates 38.7 mg sodium,

Piece of pancake


IMG_2156For any of my readers with a few days off over Christmas, you may find you have more time in the morning to prepare food than when you were busy getting ready for work. This is the Whole Grain Pancake recipe taken from the Moosewood. I cooked some blueberries and cranberries with some maple syrup over low heat as a topping.


  • 1/4 cup flaxseeds
  • 1/2 cup rolled oats
  • 1 cup whole wheat flour
  • 1/2 teaspoon of salt
  • 1/2 teaspoon baking soda
  • 2 teaspoon baking powder
  • 2 large eggs
  • 1 cup buttermilk or plain nonfat yogurt
  • 1/2 cup olive oil
  • 1 cup water
  1. In a food processor, mix flax seeds and oats until they have a consistency akin to cornmeal. Put in bowl and add remaining dry ingredients. Make a well in the centre.
  2. In a separate bowl, mix eggs, buttermilk, oil and water.
  3. Add wet to dry. Stir just until combined.
  4. Warm lightly oiled skilled. Add ladles of batter (about 1/4 cup for each pancake) and cook until bubbles form on top. Turn pancakes and cook the other side until golden brown.
  5. Add berry topping (see start of blog for direction).

Fund facts:

Per pancake: 258 calories, 10g of protein, 25g carbohydrates, 5g dietary fibre, 15g total fat, 2g saturated fat, 8g monosaturated fat, 71 mg cholesterol, 434mg sodium.

Oat with the old and in with the meal


OatmealHere’s a colourful way to start your day. This is the Maple Banana Oatmeal and I used blueberries which was a suggestion in the book. However, I blended them with the milk instead of stirring hence the purple colour.

Blueberries or not, here’s what you’ll need

  • 1.5 cups rolled oats
  • 1 teaspoon of butter
  • 1/4 teaspoon of salt
  • 3 cups water
  • 1/2 cup milk
  • 1 ripe banana
  • 2 tablespoons pure maple syrup
  • 1/2 teaspoon cinnamon
  • chopped toasted almonds or other nuts.

1. In a pot combine the oats, butter, salt and water (oh yeah, the butter and salt is optional).
Bring the water to a boil until it bubbles vigorously. Reduce heat to low, stir, cover and continue to cook for five minutes. (I would continue to stir during this time as my oatmeal stuck to the bottom).

2.Mix banana and milk in blender until smooth. (I used blueberries instead and estimated about a half cup. I then realized we had bananas so I chopped them up and put them on top of the oatmeal after it was made. So get creative, and add different fruits if you’re not a banana fan. The book suggests figs, cranberries, raisins or currants).

3. Stir the puree, maple syrup and cinnamon to the mix and continue to cook over low heat for a few more minutes. Top with nuts, if desired.

I made this the night before and refrigerated. Reheat for about 2.5 minutes in the microwave before adding nuts.

Fun facts per one cup serving:

Calories: 194, Protein: 6g, Carbohydrates: 36g, Dietary Fiber: 4g, Total fat: 4g, Saturated fat: 1 g, Monounsaturated fat: 1g, Cholesterol: 3mg and Sodium: 20 mg.