Author: Nicole Osinga, RD, MAN, BASc

As we enter the fall (I’m not ready!!) life gets busy and we’re going to need a QUICK breakfast.

Overnight oats are literally the perfect high fibre and high protein breakfast.

I have so many delicious combos so I’m starting a series where I’m sharing my best 12 at a time. All of these are high in protein and fibre and they’re going to keep you full for a while.

Which one are you trying first?

I’m a Dietitian who is part of the sensitive stomach girly club – if you’re part of this club too, you’re going to want to hear this. #AD

My digestion is thrown off my excess stress, a lot of running or travelling. During these times, I will reduce the FODMAPS in my diet – which are harder to digest carbohydrates like garlic, onion, bread, beans and dairy – that can trigger bloating, gas and discomfort.  I’ve also been reaching for FODZYME powder during these times, which is a digestive enzyme that also breaks down these FODMAPS*. It’s a tasteless powder you can sprinkle onto your food – without pills or water.  It won’t change the texture, colour or taste of your meal!

Grab these recipes and check out FODZYME today by my code NicoleO20 here!

Recipes include:
Tofu Tacos
Chia pudding
Baja tempeh salad

*This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

Dietitian’s Easy Blender Juices with Nutrition Benefits Ft Gwillimdale Farms Root Veggies

If you’re not making blender juicer this summer, then you’re missing on some tasty drinks and a number of nutrition benefits.

For these juices, I used Gwillimdale Farms root veggies. I’m working with Gwillimdale farms to showcase their vibrant variety of root vegetables that nourish families across Canada – from crisp carrots, hearty potatoes, to sweet beets and flavourful onions, their crops are cultivated with care and quality in their family-run fresh produce farm in Bradford Ontario.

The juices I made were:

Beet Apple Carrot Juice

Gwillimdale Farms Beets are packed with dietary nitrates, folate and potassium. They help lower blood pressure, boost exercise endurance and support brain function. Nitric oxide enhances oxygen delivery to muscles, increasing stamina and reducing fatigue. The apples, carrots and beets provide a great ‘slow burn’ energy source that is beneficial before a workout.

Turmeric Carrot Parsnip Orange Juice

Gwillimdale Farms Parsnips provide some vitamin C for an immune boost, while Gwillimdale Farms carrots support immune health through high levels of beta-carotene, vitamin C and other antioxidants.

Green Parsnip Juice

Gwillimdale Farms Parsnips support digestion through their high concentration of both soluble and insoluble fibre. The apples and celery in this juice can also help to promote regularity. 

I’m willing to bet that you aren’t protein deficient but you probably are lacking FIBRE! It’s estimated that ~90% of people don’t get enough fibre in a day. Not getting enough fibre can increase our chances of colorectal cancer, heart disease, diabetes and more. 


So – let’s change that! I put together my top recommended fibre-rich fruits and how I
used them to add fibre and flavour to three recipes. 

The fruits that I used in the fibre swaps are Ontario Peaches & Nectarines, which a offer
delicious and refreshing 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. As well,
peaches and nectarines are about 88-89% water, making them refreshing fruits to help
support hydration, especially during the warmer weather. It’s peach and nectarine
season in Ontario so definitely take advantage of these delicious, seasonal, fibre-rich
fruit!

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!