power your day! with a high fibre high protein breakfast

Jessica Penner, RDBreakfast, Nutrition, RecipesLeave a Comment

Power your day

Breakfast can make or break your day. What you choose to eat for breakfast can leave you feeling sluggish, tired, and reaching for a donut at your mid-morning break. Or, it can give you the energy you need to focus and be productive! You work hard. You get results. Make sure your breakfast is doing the same for you! The right breakfast can…. increase your alertness suppress your appetite help you meet your weight loss goals prevent snack cravings, even in the afternoon I’ve written an ebook that will show you how to craft a nourishing breakfast. Develop habits that will give you energy all … Read More

cheesy quinoa waffles: a truly unique recipe

Jessica Penner, RDBreakfast, Dinner, Meatless, RecipesLeave a Comment

Cheesy Quinoa Waffles Have you heard of cheesy quinoa waffles? NO? I’m pretty sure they’re not actually a thing. I only made them accidentally, while trying to make quinoa burgers. I don’t know what happened! All of a sudden I was pulling out the waffle iron and throwing them in. Blame it on laziness. The waffle iron is so much easier than flipping burgers!  I made these for supper and served them alongside some veggies to balance out the meal. But these would work equally well for breakfast. They are waffles after all!  When I suggested that my husband put his waffle on … Read More

maple super seed muesli

Jessica Penner, RDBreakfast, Recipes8 Comments

My dear readers: welcome to the Recipe Redux! I recently joined this amazing group of bloggers who get together to blog on the same theme each month. It’s like a MasterChef surprise box: at the beginning of the month we’re given a recipe challenge and then we all post on our set day of the month. It’s such a fun way to inspire creativity for making healthy food delicious! This month we were challenged to do a spring cleaning of our cupboards and find an ingredient that has been sitting around collecting dust.  The ingredient I chose was my bag … Read More

sourdough cinnamon raisin bread

Jessica Penner, RDBaked, Breakfast, Recipes6 Comments

Raisin Bread

Have you ever made cinnamon toast? It was one of my favourite breakfasts as a child. All it took was a slice of buttered toast and a sprinkling of brown sugar and cinnamon. Simple yet delicious. My mom maintained a habit of healthy breakfasts during the week but allowed me to have cinnamon toast on Saturdays. My mom did a great job of modelling to me the principles of balance and moderation. This recipe brings me back to Saturday morning cartoons and cinnamon toast. Except, this bread has been health-boosted so it doesn’t need to be saved for weekends! It … Read More

pumpkin spice almond workout smoothie

Jessica Penner, RDBreakfast, Drink, Recipes1 Comment

pumpkin spice smoothie

Looking for a tasty post-workout smoothie? Look no further. I have the answer for you. To help your body recover after a workout, there are certain nutrients you need: Carbs to replenish your muscle’s glycogen stores. Glycogen is how carbs are stored in the body to provide fast fuel for your muscles. This recipe provides 50g of carbs. Protein: when you workout, you make tiny tears in your muscles. These need to be repaired with protein. This recipe provides 14 g of protein. Branched Chain Amino Acids (BCAA): these are specific protein building blocks that actually increase the rate at … Read More

chocolate peanut butter protein smoothie

Jessica Penner, RDBreakfast, Drink, Recipes15 Comments

Chocolate Peanut Butter Smoothie

Chocolate and peanut butter were made for each other. At the very least, my baby sure enjoys the combination! Why This Chocolate Peanut Butter Smoothie is a Smart Choice Protein for breakfast is a great way to kickstart your mornings and keep you fuller for longer during the day. This can actually help prevent afternoon snack cravings!  Each serving has over 17g of protein. And there’s no protein powder in sight! If you give this recipe a go, let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram!  I’d love to see your creations! Knowing … Read More

high protein pina colada (vegan)

Jessica Penner, RDBreakfast, Drink, Recipes1 Comment

High Protein Pina Colada

This smoothie has tofu in it, but don’t be weirded out. It’s delicious even if you’re not used to the taste of tofu! Because, guess what? You can’t even taste it.  And with 250 calories, 12 g of protein, 20g of fat, 2.5 g of fibre, and 20 g of carbs, this smoothie should keep you full from breakfast to lunchtime! Why It’s A Smart Choice Tofu is a terrific source of both calcium and iron. Yes, these nutrients are both better absorbed when not eaten together but you’ll still absorb some of both.  However, this recipe is also high in … Read More