September is a season for change. The kids are back in school, adults are back from vacation and mornings seem to be a little more hectic. But you don’t want to skip out on the most important meal of the day. So try a twist on breakfast by going organic – it’s easier than you think!
This September 17 to 25 marks Canada’s seventh annual Organic Week, the largest celebration of organic food, farming and products across the country. To encourage Canadians to discover the benefits of going organic, the Canadian Health Food Association (CHFA) has developed three simple, nutritious breakfast recipes featuring seasonal organic ingredients that are great for both you and the kids.
Carrot Cake Smoothie Bowl
Carrots are rich in carotenoids, a category of phytonutrients with important health benefits, such as helping to decrease the risk of certain cancers and the potential loss of vision. Since we can’t synthesize carotenoids naturally, we need to get them through our diet, making carrots an essential ingredient in this breakfast smoothie bowl.
This Carrot Cake Smoothie Bowl is a new take on a classic treat. Made with a base of carrots, combined with fresh avocado, squash and pineapple, and finally spiced with ginger and cinnamon, this delicious breakfast is sure to curb your appetite!
Prep Time: 15 minutes
Total time: 15 minutes
Yields: 4 cups (2 servings)
1-1/2 cups (375 mL) coarsely chopped peeled carrots (about 2)
1 cup (250 mL) almond milk
1-1/2 cups (375 mL) ice
1/2 cup (125 mL) raw peeled and cubed butternut squash
1/2 cup (125 mL) raw cashews, soaked*
1/2 cup (125 mL) chopped pineapple
1/4 cup (60 mL) pitted dates (about 6)
1 tsp. (5 mL) cinnamon
1/2 tsp. (2 mL) ginger
1/4 tsp. (1 mL) sea salt
Toppings: carrot ribbons, coconut chips, raisins, walnuts, cinnamon, puffed quinoa.
Combine all ingredients in a high-speed blender and blend until smooth. Spoon into bowls and serve topped with carrot ribbons, coconut chips, raisins, walnuts, cinnamon and puffed quinoa.
Tip: Place 1/2 cup (125 mL) rinsed cashews in a bowl with 1 cup (250 mL) filtered water; let soak for 2 hours or overnight. To make carrot ribbons, run a peeler along length of carrot to make ribbon strips.
Nutritional analysis per serving: (Calculated with 6 carrot strips and 1 Tbsp. (15 mL) of each of the toppings)
PROTEIN: 11 grams
FAT: 22 grams
CARBOHYDRATE: 59 grams
FIBRE: 9 grams
SODIUM: 450 mg
Apple Pie Buckwheat Oats
Overnight oats is a go-to breakfast option for many Canadians on the go. For this next recipe, we’ve added the nutrients of organic apples and replaced traditional oats for the highly nutrient-dense buckwheat groats.
Apples are packed full of dietary fibre and rich in flavonoids and antioxidants. Not only that, but the phytonutrients and antioxidants in apples have been associated with a reduced risk of hypertension, diabetes and heart disease.
Buckwheat groats are the hulled seeds of the buckwheat plant and are a nutritious gluten-free alternative. They also contain high amounts of minerals and antioxidants, and help to control blood sugar, adding a healthy punch to your morning in just 10 minutes.
Prep time: 10 minutes
Total time: 8 hrs or overnight
Yields: 4 servings
2 cups (500 mL) coconut milk (in tetra pack)
1 cup (250 mL) diced apple
1 cup (250 mL) applesauce
1 cup (250 mL) uncooked buckwheat groats
1/2 cup (125 mL) rolled oats
2 Tbsp. (30 mL) maple syrup
2 Tbsp. (30 mL) lemon juice
1-1/2 tsp. (7 mL) cinnamon
1 tsp. (5 mL) vanilla extract
Garnish optional: apple chips, apple slices, vanilla yogurt, coconut whipped cream, cinnamon.
Place all ingredients in a large 1 litre mason or canning jar; shake to combine and refrigerate overnight. Serve topped with your choice of garnish.
Nutritional analysis per serving:
PROTEIN: 8 grams
FAT: 4 grams
CARBOHYDRATE: 61 grams
FIBRE: 4 grams
SODIUM: 0 mg
Apples came second on the Environmental Working Group’s (EWG) Dirty Dozen list, which highlights traditionally farmed produce that have been found to contain higher levels of pesticide residue, so be sure to always choose organic apples.
Savoury Egg Pancakes
Packed with protein, fibre and omega-3 fatty acids, starting your day with this alternative to the regular pancake provides the energy needed to tackle a busy morning. Best of all, the pancakes can be frozen for up to two weeks and are a snap to reheat in the toaster or microwave.
Prep time: 10 minutes
Bake time: 15 minutes
Total time: 25 minutes
Yields: 12 pancakes
2 cups (500 mL) grated zucchini (about 2 small)
1 cup (250 mL) grated sweet potato (about 1 small)
3/4 cup (180 mL) whole wheat flour
1/2 cup (125 mL) ground flax seeds
1/2 cup (125 mL) rehydrated and finely chopped sundried tomatoes*
2 cloves garlic, finely minced
1 tsp. (5 mL) sea salt
1/4 tsp. (1 mL) pepper
Place all ingredients in a large bowl and stir to combine. Dollop 1/4 cup (60 mL) portions of mix onto a large parchment lined baking sheet and spread into 3-inch circles spaced 1-inch apart. Bake at 375 F for 15 minutes or until bottoms are light golden brown. Let cool completely and layer with wax paper in between each pancake; freeze in an airtight container for up to 2 weeks. Reheat pancakes in a toaster or microwave. Serve with fresh salsa, hot sauce, hummus or avocado slices.
Tip: You can also cook these savoury delights in a cast iron skillet. Just reduce the cooking time by five minutes and make sure you add a little oil to the skillet before pouring in the pancake mixture.
How to rehydrate sundried tomatoes*: Combine the 1/2 cup (125 mL) sundried tomatoes with 1-1/2 cups (375 mL) water. Soak for one to eight hours.
Nutritional analysis per pancake:
PROTEIN: 6 grams
FAT: 5 grams
CARBOHYDRATE: 12 grams
FIBRE: 3 grams
SODIUM: 270 mg
Be sure to join in on the Organic Week celebrations by visiting a farmer’s market or a CHFA Member health food stores for tastings, workshops, tours and more!
Organic Week is organized by the Canadian Health Food Association, Canadian Organic Growers and the Canada Organic Trade Association. For more recipes and information about Organic Week, visit chfa.ca.