Start your Day Right with Breakfast!

Original Blog Post:

Have you ever heard the quote “breakfast is the most important meal of the day.” The answer is probably yes, but does the average citizen take this advice to heart? Apparently not, as a survey conducted by The Canadian Council of Food and Nutrition showed that “less than two thirds of Canadians” eat breakfast daily. Translating literally to “break the fast”, breakfast is meant to kick start your metabolism after a good night’s sleep. An investigation into the National Weight Control Registry showed that seventy-eight percent of individuals enrolled-people who have lost and maintained a significantly amount of weight-say they eat breakfast on all mornings of the week! Many studies have shown that breakfast prevents overeating at night time, when people are most likely to consume unhealthy snacks.

A common issue many people face is that they simply do not feel hungry upon wakening. The key to tackling this barrier is to start small and work your way up to becoming a “morning person” as your body slowly adapts. Start by trying one of my smoothie recipes below, and slowly work your way up to solid foods.  Why not a glass of juice? Juice is nothing more than empty. Enjoy my two favourite breakfast recipes below!


Pumpkin Pie for Breakfast

Makes 1 large serving



  • 1/4 cup oats (gluten-free if necessary)

  • 1 tbsp chia seeds

  • 1 tbsp flax seeds

  • 1/2 tsp pumpkin pie spice (or 1/4 tsp cinnamon, 1/8th tsp nutmeg, 1/8th tsp ginger)

  • 2/3 cup unsweetened almond Milk

  • 1/2 tbsp pure maple syrup (optional) OR pinch stevia

  • 1/3 cup canned pumpkin

  • ½ scoop vanilla protein powder of choice (optional)

  • Walnuts (topping)

  • Raisins (topping)


Directions: Mix the oats, chia seeds, flax and spices in a small bowl. Now add the Almond milk and maple syrup and whisk until mixed. Add in the pumpkin and protein powder and whisk again until fully incorporated. Place in the fridge for at least 1 hour or overnight (hint hint, make this the night before to make mornings easier!). Top with raisins and walnuts enjoy your creamy pumpkin pie oats!

Adapted from Oh She Glows.


Chocolate Banana Veggie Protein Shake

Serves 1



  • 1 cup unsweetened almond milk

  • 1 tbsp. raw almond butter

  • 1 frozen banana, broken into large chunks

  • ¼ small avocado chopped

  • ¼ tsp. ground cinnamon

  • 1 scoop chocolate whey protein powder (I like Kaizen or Designs for Health)

  • 2-3 ice cubes, depending on how thick you like it

  • optional- large handful of spinach → trust me you won’t taste it!


Directions: Add all ingredients in high-speed blender, starting with the almond milk. Blend until smooth. If too thick, add more milk. If too thin, add some more ice.


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