Author: Nicole Osinga, RD, MAN, BASc

You may not believe me but these three sweet frozen desserts have no added sugar and lots of nutrition power to them thanks to one star ingredient – California grapes.

California grapes are an everyday superfood as they are rich in beneficial plant compounds called polyphenols which help support heart, brain, immune skin and colon health. California grapes are a great way to add a sweet flavour to many dishes without the added sugar. 

Look for California grapes the next time you’re at the grocery store!

Which recipe are you trying first?
Pistachio Frozen Yogurt Grapes
Grape Protein ‘Gelato’
Chocolate Yogurt Grape Bark

If you’re not a breakfast eater, I hope I can convince you to be one with these ‘taste like dessert’ breakfasts featuring Ontario Peaches & Nectarines. All of these recipes contain at least 20 g of protein and 8 g of fibre – a winning filling combination that will help you more satiated and energized throughout the day. 

Although these recipes are good enough to taste like dessert, these recipes also contain minimal to no added sugar as Ontario Peaches & Nectarines offer delicious natural sweetness. Both peaches and nectarines are both a good source of fibre, as they contain 2-3 g of fibre  for one medium fruit. This fibre helps to support healthy digestion, feelings of fullness after meals, a healthy gut microbiome and heart health by lowering LDL or ‘bad’ cholesterol. As well, peaches and nectarines are about 88-89% water, making them refreshing fruits to help support hydration, especially during the warmer weather.

In addition to hydration and fibre, peaches and nectarines also contain a variety of protective plant compounds, including polyphenols, carotenoids (including beta-carotene) and vitamin C. These antioxidants help protect cells from oxidative stress. As well, they are both a source of potassium, which helps with blood pressure, fluid balance and heart health. 

Don’t skip these delicious make-ahead breakfast recipes and grab some Ontario Peaches & Nectarines this week!

Peaches & Cream Overnight Oats – 1 serving   (8 hours)

Ingredients:

• 1/2 cup yogurt
• 1 cup soy milk
• 1/4 cup Vanilla protein powder
• 1 tbsp maple syrup
• 1/2 cup oats
• 1 tbsp chia seeds
• 1 Ontario Peach, sliced
• 1 tsp cinnamon 

1. In a bowl, combine half of the yogurt, milk and maple syrup. Stir in the oats, protein powder and chia seeds.
2. Add half of the sliced peach to the bottom of the mason jar. Layer in half the oat mixture, followed by the rest of the yogurt. End with the rest of the oat mixture and the rest of the peach. Top with cinnamon. Keep in the fridge for at least 8 hours or overnight. Enjoy!

Peach Cheesecake Overnight Oats – 1 serving  (8 hours)

Ingredients:

• 1/2 cup yogurt
• 1 cup soy milk
• 1/4 cup Vanilla protein powder
• 1 tbsp maple syrup
• 1/2 cup oats
• 1 tbsp chia seeds
• 1 Ontario Peach, sliced
• 1 tsp cinnamon 
• 1 oz graham crackers, crumbled

1. In a bowl, combine half of the yogurt, milk and maple syrup.  Stir in the oats, protein powder and chia seeds.
2. Add half of the graham crackers to the bottom of a mason jar. Layer in the oat mixture, followed by the rest of the yogurt. End with the sliced peaches, the rest of the graham crackers and cinnamon. Keep in the fridge for at least 8 hours or overnight. Enjoy!

Nectarine Crumble Overnight Oats – 1 serving  (8 hours)

Ingredients:

• 1/4 cup yogurt
• 1 cup soy milk
• 1/4 cup Vanilla protein powder
• 1 tbsp maple syrup
• 1/2 cup oats
• 1 tbsp chia seeds
• 1 Ontario Nectarine, diced
• 2 tbsp oats (for topping)
• 1 tsp cinnamon 

1. In a bowl, combine the yogurt, milk and half of the maple syrup.  Stir in the oats, protein powder and chia seeds.
2. Add the diced nectarines into the microwave and microwave for 60 seconds. 
3. To a mason jar, layer in the oat mixture, followed by the nectarines. Finish with the remaining oats and cinnamon. Keep in the fridge for at least 8 hours or overnight. Enjoy!

Chocolate Nectarine Overnight Oats – 1 serving  (8 hours)

Ingredients:

• 1/4 cup yogurt
• 1 cup soy milk
• 1/4 cup Chocolate protein powder
• 1 tbsp maple syrup
• 1/2 cup oats
• 1 tbsp chia seeds
• 1 Ontario Nectarine, diced
• 1 tsp cinnamon 

1. In a bowl, combine the yogurt, milk and half of the maple syrup.  Stir in the oats, protein powder and chia seeds.
2. Add the diced nectarines into the microwave and microwave for 60 seconds. 
3. To a mason jar, layer in the oat mixture, followed by the nectarines. Finish with the remaining oats and cinnamon. Keep in the fridge for at least 8 hours or overnight. Enjoy!

–

Nectarine and Cream Sheet Pan Pancakes – 2 servings (20 minutes)

Ingredients:

• Banana
• 1 egg / egg replacer 
• 1/4  cup soy yogurt + 2 tbsp for topping
• 1/4 cup soy millk
• 3/4 cup oat flour
• 1/4 cup vanilla protein powder
• 2 tbsp maple syrup
• 1/2 tsp vanilla extract
• 3/4 tsp baking powder
• 1 Ontario Nectarine, sliced
• 1 tsp cinnamon 

1. Preheat oven to 350°F and fold a 15 cm x 15 cm (7 inch x 7 inch) brownie pan with parchment paper.
2. In a large bowl, mash the banana. Once mashed, combine the banana purée with the egg/egg replacer, the yogurt, milk the maple syrup and the vanilla extract.
3. Sift in the oat flour and protein powder and the baking powder. Start mixing, adding the milk gradually until you get a smooth batter.
4. Transfer the healthy pancake batter to the prepared baking ban and top with the sliced nectarine, cinnamon and drizzle with the remaining yogurt.
5. Bake the pancakes hot oven for 15 to 20 minutes, or until a toothpick inserted in the center comes out clean. Before serving, slice your pancakes. Enjoy!

Nectarine and Coconut Sheet Pan Pancakes – 2 servings (20 minutes)

Ingredients:

• Banana
• 1 egg / egg replacer 
• 1/4  cup soy yogurt 
• 1/4 cup soy milk
• 3/4 cup oat flour
• 1/4 cup vanilla protein powder
• 2 tbsp maple syrup
• 1/2 tsp vanilla extract
• 3/4 tsp baking powder
• 1 Ontario Nectarine, diced
• 2 tbsp shredded coconut

1. Preheat oven to 350°F and fold a 15 cm x 15 cm (7 inch x 7 inch) brownie pan with parchment paper.
2. In a large bowl, mash the banana. Once mashed, combine the banana purée with the egg/egg replacer, the yogurt, the milk, the maple syrup and the vanilla extract.
3. Sift in the oat flour and protein powder and the baking powder. Start mixing, adding the milk gradually until you get a smooth batter.
4. Transfer the healthy pancake batter to the prepared baking ban and top with the diced nectarine and shredded coconut. 
5. Bake the pancakes hot oven for 15 to 20 minutes, or until a toothpick inserted in the center comes out clean. Before serving, slice your pancakes. Enjoy!

Peach and Cashew Sheet Pan Pancakes – 2 servings (20 minutes)

Ingredients:

• Banana
• 1 egg / egg replacer 
• 1/4  cup soy yogurt 
• 1/4 cup soy milk
• 3/4 cup oat flour
• 1/4 cup vanilla protein powder
• 2 tbsp maple syrup
• 1/2 tsp vanilla extract
• 3/4 tsp baking powder
• 1 Ontario peach, diced
• 2 tbsp cashews, chopped

1. Preheat oven to 350°F and fold a 15 cm x 15 cm (7 inch x 7 inch) brownie pan with parchment paper.
2. In a large bowl, mash the banana. Once mashed, combine the banana purée with the egg/egg replacer, the yogurt, the milk the maple syrup and the vanilla extract.
3. Sift in the oat flour and protein powder and the baking powder. Start mixing, adding the milk gradually until you get a smooth batter.
4. Transfer the healthy pancake batter to the prepared baking ban and top with the diced peaches and chopped cashews.
5. Bake the pancakes hot oven for 15 to 20 minutes, or until a toothpick inserted in the center comes out clean. Before serving, slice your pancakes. Enjoy!

Cinnamon Peach Sheet Pan Pancakes – 2 servings (20 minutes)

Ingredients:

• Banana
• 1 egg / egg replacer 
• 1/4  cup soy yogurt 
• 1/4 cup soy milk
• 3/4 cup oat flour
• 1/4 cup vanilla protein powder
• 2 tbsp maple syrup
• 1/2 tsp vanilla extract
• 3/4 tsp baking powder
• 1 Ontario peach, sliced
• 1 tsp cinnamon

1. Preheat oven to 350°F and fold a 15 cm x 15 cm (7 inch x 7 inch) brownie pan with parchment paper.
2. In a large bowl, mash the banana. Once mashed, combine the banana purée with the egg/egg replacer, the yogurt, the milk the maple syrup and the vanilla extract.
3. Sift in the oat flour and protein powder and the baking powder. Start mixing, adding the milk gradually until you get a smooth batter.
4. Transfer the healthy pancake batter to the prepared baking ban and top with the sliced peaches and cinnamon.
5. Bake the pancakes hot oven for 15 to 20 minutes, or until a toothpick inserted in the center comes out clean. Before serving, slice your pancakes. Enjoy!

Chocolate Peach Protein Baked Oats – 8 servings (30 minutes)

Ingredients:

• 4 Banana
• 3 cups soy milk
• 4 cups oats
• 1.5 cups vanilla protein powder
• 2 tbsp maple syrup
• 2 tsp vanilla extract
• 3/4 tsp baking powder
• 2 Ontario peaches, diced
• 1 oz dark chocolate chips

1. Preheat oven to 350°F.
2. Mash bananas in a large bowl then add the rest of the wet ingredients – soy milk, maple syrup and vanilla extract.
3. Add the dry ingredients – oats, protein powder, baking power and cinnamon.
4. Transfer into greased ramekins.
5. Top with chocolate chips and peaches. Bake for 35 minute and enjoy!

Peach Cobbler Protein Baked Oats – 8 servings (30 minutes)

Ingredients:

• 4 Banana
• 3 cups soy milk
• 4 cups oats
• 1.5 cups vanilla protein powder
• 2 tbsp maple syrup
• 2 tsp vanilla extract
• 3/4 tsp baking powder
• 2 Ontario peaches, diced
• 1 oz graham crackers, crumbled

1. Preheat oven to 350°F.
2. Mash bananas in a large bowl then add the rest of the wet ingredients – soy milk, maple syrup and vanilla extract.
3. Add the dry ingredients – oats, protein powder, baking power and cinnamon.
4. Transfer into greased ramekins.
5. Top with peaches and graham crackers. Bake for 35 minute and enjoy!

Nectarine Coconut Protein Baked Oats – 8 servings (30 minutes)

Ingredients:

• 4 Banana
• 3 cups soy milk
• 4 cups oats
• 1.5 cups vanilla protein powder
• 2 tbsp maple syrup
• 2 tsp vanilla extract
• 3/4 tsp baking powder
• 2 Ontario nectarines, sliced
• 1/4 cup shredded coconut

1. Preheat oven to 350°F.
2. Mash bananas in a large bowl then add the rest of the wet ingredients – soy milk, maple syrup and vanilla extract.
3. Add the dry ingredients – oats, protein powder, baking power and cinnamon.
4. Transfer into greased ramekins.
5. Top with sliced nectarines and coconut flakes. Bake for 35 minute and enjoy!

Nectarine Almond Protein Baked Oats – 8 servings (30 minutes)

Ingredients:

• 4 Banana
• 3 cups soy milk
• 4 cups oats
• 1.5 cups vanilla protein powder
• 2 tbsp maple syrup
• 2 tsp vanilla extract
• 3/4 tsp baking powder
• 2 Ontario nectarines, diced
• 1/4 cup almond butter
• 2 tbsp sliced almonds

1. Preheat oven to 350°F.
2. Mash bananas in a large bowl then add the rest of the wet ingredients – soy milk, maple syrup and vanilla extract.
3. Add the dry ingredients – oats, protein powder, baking power and cinnamon.
4. Transfer into greased ramekins.
5. Top with diced nectarines, almond butter and sliced almonds. Bake for 35 minute and enjoy!

I’m trying out a new style of post today and showing you how exactly I ingredient prepped this weekend!

I wanted to show you the exact product that I purchased, how I prepped them and then what recipes I made!

Scroll to the bottom of this post to see the recipes that I put together. Enjoy them!

You can make so many great recipes with a veggie burger but it can be hard to find a great one – one that tastes delicious, stays together and has a good nutrition profile.

I’ve been loving Veggie Gourmet Sweet Potato and Black Bean burgers which are back in Canadian Costcos until the end of August. They are my number one veggie burger one because they taste delicious, have a great texture (they don’t fall apart) and they are great nutritionally! They are made with only a handful of clean whole food ingredients and contain 8 g of fibre and 9 grams of protein. They are also vegan, gluten free and are made in Canada!

Check out the veggie burger recipes below – how are you enjoying your veggie burger?

Did you know over 97% of Canadians aren’t getting enough fibre? 

Save this post for ways to eat more fibre and screenshot the fibre graphic below!

Women need about 25g/day and men need 38g/day — but most Canadians only get around 14–17g daily… about HALF of what’s recommended. 

EVEN if you’re eating enough fruits & veggies in a day, you still may be short on fibre! There are a select amount of fibre powerhouses in our food supply.

And fibre impacts so much more than digestion, it impacts blood sugar management, cholesterol levels and more!

For these recipe swaps, I boosted fibre in the following ways:

 Pasta Salad:
• The change to a chickpea pasta plus adding chickpeas and peas adds 9 g of fibre

Mixed Green Salad:
• Adding a sweet potato and roasted lentils add 11 g fibre.

 Seitan Stirfry
• Adding barley and avocado adds 14 g fibre.

How are you boosting your fibre intake?

 Skip the summer bloat with these 3 no-cook, high-fibre, plant-based snacks made with the goodness of Ontario greenhouse-grown vegetables.#AD

Looking for easy ways to eat more fibre this summer? Each recipe packs 9–10 g of fibre, takes just 5 minutes to make, and is perfect for:
– Meal prep
– Picnics
– Afternoon snacks
– Summer entertaining

Choosing Ontario greenhouse-grown cucumbers, peppers, and tomatoes means you can enjoy fresh, flavourful vegetables year-round while making it easier to fill half your plate with veggies.

Turn them into an easy plant-based charcuterie board with:

– Edamame Hummus Stuffed Mini Peppers – crunchy, satisfying, and packed with fibre and plant protein.
– Watermelon Cucumber Bean Salsa – sweet, refreshing, and loaded with fibre thanks to the beans.
– Tofu Caprese Skewers – a fresh, colourful, plant-based twist on a classic with plenty of protein.

Which one are you making first?