low in sugar blueberry sauce

Jessica Penner, RDBreakfast, Dessert, RecipesLeave a Comment

blueberry sauce

Why It’s A Smart Choice Blueberries are brain food! Individuals with mild cognitive decline showed an improvement in memory recall when given blueberry juice! In studies conducted on rats, blueberries were shown to prevent cognitive decline and help the neurons in the brain communicate better. It’s thought that oxidative damage is partly to blame for cognitive decline and blueberries are high in antioxidants.  Blueberries are also high in fibre and lower in sugar, compared to other fruits. They also score low on the Glycemic Index, which is an estimation of how much a food will cause your blood sugar to spike. … Read More

Overnight Sourdough Waffles

Jessica Penner, RDBaked, Breakfast, Recipes, Tutorial39 Comments

sourdough waffles with vanilla and berry sauce

Crispy on the outside, chewy on the inside, these sourdough waffles are a healthier version of the traditional Belgian waffle. I’ve always liked waffles. Who doesn’t!? Then I traveled to Belgium and figured I’d reached waffle heaven. Once you’ve had crispy, chewy, yeasty Belgian waffles there’s no going back. I thought Belgian waffles were the pinnacle of waffle perfection! But I was still willing to try another kind of waffles.  I wanted to use some of my sourdough starter, but didn’t feel like making bread.  I love the health benefits of sourdough, so I figured I’d try sourdough waffles and see how … Read More

the everything bar

Jessica Penner, RDBreakfast, Recipes, Snack8 Comments

the everything bar

Jobs for dietitians are hard to come by in Winnipeg, and I recently gave up my full time, highly coveted position to spend more time with my son.  Of course it’s worth it to me; it’s a joy to be able to witness most of his “firsts,” continue to breastfeed him during the day, prepare lunches and snacks for him, and watch him develop by the minute. I think he’s enjoyed it too. But then there are the times in the day when I’m trying to prepare for a meeting with a client or something, and I need him to play … Read More

Pumpkin Maple Pecan Granola

Jessica Penner, RDBreakfast, Recipes11 Comments

pumpkin pecan granola

I am a super minimalist.  For this recipe, I took a Pumpkin Maple Pecan Granola recipe from The Minimalist Baker and minimized it even more. I like to use as few dishes as possible, so I simply adjusted the ingredient quantities to make use of fewer measuring cups, bowls, and pans. I’m also a minimalist when it comes to my spice drawer. The original recipe called for pumpkin spice mix, but I don’t keep spice mixes on hand. Instead, I keep the individual spices and combine them as needed. Spices lose their spiciness over time, so not keeping blends on hand … Read More

high fibre, white flour blueberry muffin

Jessica Penner, RDBaked, Breakfast, Recipes7 Comments

High fibre white flour blueberry muffins

Sometimes you just want to bake with white flour. It happens. I know, I’ve been there. Maybe you have company coming over and you want your muffins to be fluffy and gorgeous. Maybe you want to see that amazing contrast of the dark blue berries and the white muffin.   At the same time, you don’t want to sacrifice the fibre that would come from using whole wheat and bran, because you know your body needs fibre.   What if I told you that you could have your white muffin and your fibre too?  It’s shocking, but true, and it’s all … Read More

breakfast berry apple crisp

Jessica Penner, RDBreakfast, Recipes2 Comments

Don’t you ever want to have apple crisp for breakfast? Don’t lie. I know I’m not the only one. You’re tempted but the responsible side of you says that you should keep dessert in its place. Well, it’s time to let loose! This recipe is fruit heavy, easy on the butter and sugar, and has the added bonus of flax. Oh, and I recommend a dollop of yogurt on top instead of ice cream….. but if you break out the ice cream, I won’t tell. Not only is this recipe a legit breakfast food, it is also super quick to … Read More