Author: Nicole Osinga, RD, MAN, BASc

If you’re looking for a warm and easy-to-make breakfast, these pancake bowls are for you! Instead of making pancakes on the griddle/frying pan, waiting for them to cook on each side, etc, these pancake bowls are super easy for a quicker alternative! All you have to do is combine all of the ingredients in a bowl and pop them in the microwave – that’s all! A way to enjoy pancakes on a weekday when your time is likely more pressed in the morning.

All of these bowls contain 7-10 grams of fibre and 28-32 g of protein – perfect for a filling weekday breakfast!

Flavours include:
– Very Berry
– Carrot Cake
– Double Chocolate
– Cinnamon Biscoff
– Peanut Butter Banana
– Pumpkin Pie

You’ve seen these recipes on Instagram and TikTok recently. I’ve made a plant-based version of them – which even if you aren’t plant-based, you will still enjoy! I’ve still kept the protein high, but making them with plants add fibre, lowers saturated fat and lowers the cost of the recipes. Win-Win-Win!

Recipes include:
– 3 Ingredient High Protein Bagels
– Vegan Ground Beef and Cottage Cheese Bowls
– Crispy Rice Salad
– Baked Feta Pasta

Which one are you trying?

Wondering how to meet your fibre and protein needs? I make it easy with this Spring Plant-Based Meal Prep!

All of these recipes have around 20 g of protein and 5-10 g of fibre, helping you meet your daily protein and fibre needs. Most adults need around 25-38 g fibre/day. Protein needs are more individualized – and for most people it is NOT 1 g protein/1 lb of body weight – this is a significant overestimation of your protein needs. For most people, they need about 1-1.6 g/kg of body weight of protein – active folks may need a bit more. In general, a good target for protein at meals for most people is 20-40 g protein.

This meal prep helps with cost savings because the same perishable ingredients are used in multiple recipes and each of these recipes call for minimal amounts of ingredients – helping to save time and money.

Which recipe are you trying first?

My overnight oats have been so popular but some of you prefer warm oats, that’s where my baked oats come in! They can still be prepped ahead of time and all contain at least 20 grams of protein and 8-9 grams of fibre.

Tell me which one you’re trying first.

I was recently on CHCH Morning live chatting about spring meal planning featuring one nutrient-packed food that I want to encourage us all to incorporate into our diets.

One nutrient-packed food that is extremely versatile that I encourage you to incorporate into your spring meal planning is California Prunes #AD – Prunes contain nutrients that support heart health, such as fibre and potassium. Fibre promotes fullness and also supports healthy digestion. So many of us are not getting enough fibre, so this is a great food for it! 

 

California Prunes are a great pantry staple. They serve as a great snack on their own, but they are also versatile –Prunes can be enjoyed whole, diced or pureed, and go well with proteins and grains; on salads and cereals; and in sauces and baked goods. I add them to many dishes, like the ones I’m sharing today.

Recipes include:
1. Carrot Cake Double Chocolate California Prune Baked Oatmeal
2. California Prune Sticky Tempeh Nourish Bowls
3. White Chocolate California Prune Protein Bars
4. California Prune Chocolate Avocado Protein Mousse

Cookies for breakfast – yes please! All of these recipes incorporate a fruit or veggie, along sources of protein and fibre. Enjoy these alongside a bowl of yogurt for breakfast or as a snack throughout the day. Let me know which one you’d like to try!