Quick and easy to assemble, these tacos are a fun and wholesome breakfast option, with a plant-based protein that is sure to deliver a wallop of back-to-school energy!

Ingredients

Black bean filling

• 1 tsp. (5 ml) vegetable oil
• 1 yellow onion, diced
• 1 garlic clove, minced
• ⅛ tsp. (0.62 ml) ground cumin
• 18 oz (540 ml) can black beans, drained and rinsed
• 1 lime, zest and juice
• Salt and pepper to taste

Scrambled eggs

• 1 tsp. (5 ml) vegetable oil
• 6 large eggs, beaten
• Salt and pepper to taste

Tacos

• 8 corn tortillas
• Toppings of choice (chopped tomato, shredded lettuce, diced red onion, guacamole (or mashed avocado), fresh cilantro, corn niblets, shredded cheese, etc.)

 

Preparation

Black bean filling

1. In a large skillet, heat the oil over medium-high heat and add the onion. Cook for 3 minutes or until soft and translucent. Add the garlic and cumin and cook for another minute.
2. Stir in the black beans, along with the lime juice and zest. Season with salt and pepper to taste. Cook until heated through.
3. Remove from heat and set aside.

Scrambled eggs

1. In a small skillet, heat the oil over medium heat. Add the eggs and cook for about 3 minutes, stirring, until cooked through. Season with salt and pepper.

Assembly

1. Fill each tortilla with ⅛ of the black bean mixture and scrambled eggs. Add toppings of choice. Enjoy!

 

Adapted from https://www.healthymealplans.com/recipe-details/black-bean-breakfast-tacos

It’s the beginning of a new school year full of flavours! Take advantage of this by trying new spring recipes and explore the virtually endless possibilities of plant-based proteins! At every meal of the day, protein foods should have a prominent place on your plate. Find out how vegetables can fill that role, even at breakfast.

 

Where can I find plant-based protein? 

Most foods that are derived from plants contain protein, some more than others. Nuts, seeds and legumes are the big winners in this category. These include sunflower seeds, beans, chickpeas, lentils and soy derivatives such as tofu. Whole grains such as wheat, quinoa and buckwheat also contain protein, but in smaller quantities.

Why eat plant proteins? 

Proteins are essential at breakfast and throughout the day. Not only do they contribute to the growth and development of body tissues, but they also help provide a feeling of fullness that allows you to regulate your hunger between meals.

As part of a balanced diet, Canada’s Food Guide recommends choosing plant-based protein foods every day. They are higher in fibre and contain less saturated fat than other protein choices, making them a healthy choice for young and old alike!

By opting for plant-based protein foods, you are also being environmentally responsible and doing your part to promote sustainable eating.  Sustainable dietary habits are those that are healthy for both the individual and the planet.

How do you incorporate plant-based proteins into your breakfast?

Some of the foods listed below may seem unusual, but don’t be afraid to use your creativity and step out of your comfort zone!

Here are a few ideas to consider:

• Replace scrambled eggs with scrambled tofu
• Add soft (silken) tofu to your smoothies
• Dip your fruit in a chickpea-cocoa dip
• Replace your oatmeal with buckwheat porridge
• Make  your ownbreakfast bars with a variety of nuts and seeds
• Add chia seeds to your oatmeal
• Incorporate chickpeas or lentils into your muffin, waffle or pancake recipes
• Spread roasted chickpeas on toasted bread or crackers

You may also want to explore peanut-free spreads like soy-based Wowbutter! Check out our information sheet on the subject for more tips  on how to work these protein-packed alternatives into your menu: https://www.breakfastclubcanada.org/wp-content/uploads/2023/02/creative-ideas-soynut-butter_ang-2.pdf .

Have fun experimenting!

 

Let’s take a scrumptious journey around the world to explore breakfast traditions that are as diverse as they are delicious! Breakfast across the globe differs from region to region and even from one community to another. Whether you try them for World Food Day or simply to expand your culinary horizons, these breakfasts will have your taste buds singing.

 

Australia: If you’re a fan of trendy café eats, Australian “brekkie” will make your morning. Picture sliced avocado on seeded bread or a nourishing farro bowl with a poached egg and pickled veggies. Delish!

Costa Rica: Try gallo pinto, a rice and black bean stir-fry topped with salsa, eggs, avocado and cheese. It’s a flavourful breakfast that’s sure to please. 

Egypt: Wake up to ful medames, a stew made from fava beans and chickpeas, spiced to perfection and served with eggs or pita bread. 

Ethiopia: Dive into genfo, a hearty porridge made from barley, wheat and corn flour. It’s a traditional morning dish that warms the soul. 

Iceland: Start your day with a shot of cod liver oil (yes, really!) or enjoy a hearty bowl of oatmeal topped with Icelandic skyr, a creamy dairy treat. 

India: Experience the regional diversity of Indian breakfasts, from fluffy idlis and crispy dosas to comforting poha and savoury upma. 

Jamaica: Start your day with ackee and saltfish, a unique breakfast scramble featuring sweet ackee fruit sautéed with salt cod, tomatoes and spices. You’re welcome! 

Japan: Experience the magic of a traditional Japanese breakfast, with a variety of small dishes such as rice, miso soup and seaweed. 

Lebanon: Discover the variety of a Lebanese breakfast spread, with flatbreads, labneh, eggs and more. It’s a feast for the senses. 

Mexico: Feast on chilaquiles, a mouthwatering dish of fried tortillas with salsa, beans and shredded chicken. Huevos rancheros are another must-try! 

Nigeria: Indulge in ogi and akara, cornmeal and bean cakes, served with fried eggs, plantains and yam. A true taste of Nigerian mornings. 

Turkey: Tuck into a delicious bowl of menemen, a traditional dish of eggs scrambled in olive oil with tomato, green peppers and spices. 

Ukraine: Sink your teeth into syrniki pancakes, crispy on the outside and fluffy on the inside. Top them with fresh fruit for a sweet kick or go savoury with a dollop of sour cream. 

 

So, the next time you find yourself reaching for that bowl of cereal, consider mixing things up with some of these options! These dishes aren’t just food; they’re a gateway to cultures, flavours and traditions from around the world. Bon appétit!

Photo : Martie A Cooking ማርቲ ኤ, Pinterest

Dive into genfo, a hearty porridge made from barley, wheat and corn flour. It’s a traditional morning dish from Ethiopia that warms the body and comforts the soul.

 

4 servings

 

Ingredients 

• 1 c. (250 ml) wheat flour 
• ½ tsp. (2.5 ml) cardamom 
• 2 c. (500 ml) water 
• 1 tbsp. (15 ml) olive oil 
• 1 tbsp. (15 ml) berbere (Ethiopian spice blend) 

 

Preparation 

1. Add the cardamom to the flour and mix well. 
2. In a pot, bring the water to a boil. Reduce heat and add the flour mix gradually, stirring constantly to prevent lumps from forming, until a consistent mixture forms. 
3. Transfer the genfo to a medium-sized bowl and make a well in the middle. 
4. Warm the oil and mix in the berbere. Pour the mixture into the well in the middle of the genfo. Serve while still hot. 

 

Wake up to ful medames, an Egyptian stew made from fava beans and chickpeas, spiced to perfection and served with eggs or pita bread.

 

8 small servings

 

Ingredients 

• 19 oz (540 ml) can of fava beans (with liquid) 
• 19 oz (540 ml) can of chick peas 
• 1 c. (250 ml) water 
• 2 cloves of garlic, minced 
• 1 tsp. (5 ml) salt 
• 2 tbsp. (30 ml) lemon juice 
• 1 tsp. (5 ml) cumin 
• ½ tsp. (2.5 ml) black pepper 
• 2 medium tomatoes, finely diced 
• 1 small onion, finely diced 
• Handful of parsley, chopped, as garnish  
• 2 tbsp. (30 ml) olive oil 
• Lemon wedges  

 

Preparation 

1. In a medium-sized pot, bring the fava beans (with liquid), chickpeas and water to a simmer over medium heat. Remove pot from heat and mash some of the beans (about ½ cup) against the side of the pot. 
2. Stir in the garlic, salt, lemon juice, cumin and black pepper. 
3. Transfer the bean mixture into one large serving dish or divide across four small dishes. Drizzle with olive oil and arrange the tomato, onion and parsley decoratively on top. 
4. Serve with lemon wedges. 

Tuck into a delicious bowl of menemen, a traditional dish of eggs scrambled in olive oil with tomato, green peppers and spices.

 

6 servings

 

Ingredients

• 2 tbsp. (30 ml) olive oil   
• 1 medium yellow onion, chopped  
• 1 green bell pepper, chopped  
• 2 ripe tomatoes  
• 3 tbsp. (45 ml) tomato paste  
• Salt, to taste 
• Black pepper, to taste 
• ½ tsp. (2.5 ml) dried oregano  
• 4 large eggs, beaten  
• 6 Slices of whole wheat bread  

 

Preparation 

1. In a large skillet, heat the oil over medium heat. Add the onion and bell pepper and sauté until softened (about 4 to 5 minutes), stirring regularly. 
2. Add the tomatoes and tomato paste, and season with salt, black pepper and oregano. Cook for about 5 minutes over medium heat until tomatoes are soft but still holding their shape. 
3. Push the tomato and bell pepper mixture to one side of the pan. Reduce heat to medium-low and add the eggs. Cook and stir gently until the eggs are set. Stir the tomato mixture into the eggs.  
4. Serve immediately with slices of bread. 

 

Adapted from  https://www.themediterraneandish.com/menemen-recipe/ 

Photo : Bucket List Tummy

 

Step into the cozy embrace of autumn with our Apple Pumpkin Baked Oats. As the weather turns crisp and leaves fall, there’s no better way to start your day than with a warm and delicious breakfast.

This recipe combines oats, apples and pumpkin for a hearty, flavourful dish that celebrates the season. Whether you’re an oatmeal fan or just looking for a tasty, fall-inspired breakfast, these baked oats are the perfect choice.

 

Yield: 9 servings | Preparation: 10 minutes | Total time: 55 minutes

 

Ingredients 

• 2 eggs 
• 1 398 ml (15 oz) can pumpkin purée 
• ½ tsp. (2.5 ml) vanilla extract 
• ¼ c. (60 ml) maple syrup 
• ½ tsp. (2.5 ml) ground cinnamon 
• ¾ tsp. (3.75 ml) pumpkin pie spice 
• ½ tsp. (2.5 ml) salt 
• ¾ tsp. (3.75 ml) baking powder 
• 1 c. (250 ml) vanilla almond milk (or milk of choice) 
• 2½ c. (625 ml) old-fashioned oats 
• 1 c. (250 ml) chopped apples 

 

Instructions 

1. Preheat the oven to 350°F (180°C) and prepare an 8’ x 8’ (20 cm x 20 cm) baking dish. 
2. In a large bowl, whisk together eggs, pumpkin, vanilla extract, maple syrup, cinnamon, pumpkin pie spice, salt and baking powder. 
3. Add in milk and whisk well. 
4. Add in oats and chopped apples, reserving some of the apples for the topping. Stir to combine. 
5. Pour into the prepared baking dish and top with remaining apples. 
6. Cook for 40–45 minutes or until a toothpick comes out clean. 
7. Enjoy! 

 

Adapted from https://www.bucketlisttummy.com/apple-pumpkin-pie-oatmeal/ 

 

Diwali, also known as the Festival of Lights, is a Hindu celebration during which people light lamps, set off fireworks and prepare an array of mouthwatering dishes. Here are two Diwali recipes you may want to work into your own breakfast program: 

 

Carrot Halwa: Carrot halwa is a rich, creamy, melt-in-your-mouth pudding studded with fruits and seeds (and sometimes nuts). Its vibrant colour and flavour make it a staple for Diwali, as well as other Indian festivals and special occasions throughout the year. 

 

Aloo Tikki: Aloo tikki is a seasoned potato patty. It can be stuffed with a chaat masala spice blend, chana dal (split chickpeas) or other ingredients. But for this recipe, let’s stick to the basics.

 

Carrot Halwa  

8 to 10 small servings

Ingredients  

• 1 tbsp. (15 ml) olive oil 
• 1½ lb (750 g) carrots, peeled and grated (using the large holes of a box grater) 
• 8 green cardamom pods, seeds only, crushed 
• 3½ c. (825 ml) whole milk 
• 1½ c. (350 ml) unsweetened applesauce 
• ¾ c. (175 ml) raisins 
• ½ c. (125 ml) pumpkin seeds or chopped nuts 

 

Directions  

1. Heat the oil in a heavy, high-sided skillet or large saucepan. Add the crushed cardamom seeds and stir until fragrant, about 30 seconds. Add the grated carrots and sauté for about 3 minutes. 
2. Add the milk and bring to a boil. Continue to boil, stirring constantly, for 5 minutes. Reduce the heat to low and simmer uncovered, stirring occasionally to keep the milk from forming a film or scorching on the bottom, about 45 minutes. The milk should be reduced by over a third. 
3. Add the applesauce and raisins, and stir to combine. Increase the heat to medium and cook, stirring frequently, until the mixture is thick and glossy, 10 to 15 minutes. 
4. You can serve the halwa warm or cold. If serving warm, scoop into bowls, sprinkle with the seeds or chopped nuts, and serve. If serving cold, press the halwa mixture into small ramekins or bowls and chill. When ready to serve, flip out onto plates if desired, sprinkle with the garnish, and serve. 

Note: Can be made ahead of time and refrigerated. Will keep for 2 to 3 days. 

Known for its spectacular northern lights, its vast boreal forest and its majestic rivers, Kuujjuaq is the largest community in Nunavik and a bustling centre of activity for the entire Nord-du-Québec region. It is also home to Pitakallak Primary School, where a school food program has been changing young lives since 2020. While visiting the area in 2022, Tania Angulo, Senior Advisor, Impact and Sustainable Solutions, had an opportunity to sit down with the team behind the program’s success.

Join us in learning more about how cultural practices in the region’s Indigenous communities make their way to every breakfast plate.

 

Tell us a little about your school’s breakfast program.

Pitakallak Primary School has been serving healthy breakfasts to students since October 2020. That’s 175 children nourished every morning. Ours is a cold breakfast program. Every day, the program coordinator prepares the food, arranges it in the delivery bins and leaves the bins at the front desk for teachers or students to pick up and distribute in class.

 

How do you adapt the Club’s menus, guidelines and tools to suit the needs of your school?

In many of our local Indigenous (mostly Inuit) communities, eggs, bacon and cereal are the breakfast items of choice. There’s not a lot of fruit served. But in our program, children have access to all three categories of food in the morning: protein food, whole-grain food and fruit or vegetable. Some eat two and save the third for an afternoon snack. Thanks to our partners, we have mini-fridges and toasters in the classrooms. We don’t serve more traditional dishes here at the school, but at different points throughout the year, we put on tasting activities as part of the provincial Healthy Schools program. In the spring, students get the chance to try things like dragon fruit, pink grapefruit and different berries. In the fall, there’s an emphasis on squash. And then there are the green and red apples that are a hit with students all year long.

 

What about your breakfast program makes you the proudest?

There’s no food waste at our school. Our teachers’ efforts to get students to embrace a zero-waste mindset have paid off.

 

What kind of dietary habits do local Indigenous communities have?

During harvest season, members of the community gravitate toward crowberries, cranberries, blueberries, kale, watercress, lettuce and shallots. Other times of the year, people eat caribou and beluga meat, ptarmigan and trout.

 

Thanks to Pitakallak School principal Nancy Cain and program coordinator Nathalie Collin for their input and insights.

 

  

In the past year, Kikino Elementary School in Alberta has let Breakfast Club of Canada know about some impactful steps they have taken to incorporate nutrition education into their daily routine. Their goal has been to normalize discussions around food in a way that respects culture and tradition. 

Informing the whole student community about nutrition starts first thing in the morning when the school includes a daily nutrition tip in their morning announcements. This means that all students are learning valuable information about the food they eat in a fun and casual way. And they are actually remembering what they hear! Principal Laurie Thompson reports that she often gets comments like, “I really like egg day. Eggs have 7 grams of protein and are a good brain food to start the morning!” As an added bonus, they are now more inclined to drink water and are more engaged in reading and understanding food labels. 

In addition to this initiative, the school highlights and celebrates those who bring in nutritious food for snacks. There is also a trade-in fridge where students can exchange a highly processed or sugary item for one that better supports a full day of learning.  

Kikino Elementary School has been able to introduce conversations around food in a positive manner that makes food part of the whole school community. The nutrition tip complements their daily breakfast program, and they’re thrilled with how these changes have impacted their students’ eating habits.  

 

Keep it up!  

How many young people do you know who have a key to their school?

Secondary 5 student Viviane Harbec is one of a precious few. The administration of Antoine-Brossard High School (Brossard, Quebec) had no reservations about trusting her with this responsibility so she could go about her duties as a highly dedicated breakfast program volunteer. 

 

At Antoine-Brossard, every morning kicks off on a cheerful note, with music and a long line of tables prepped and ready to receive breakfast-goers from the student body of about 1,800 teens. Frédéric Jacques, the school’s spiritual care and community involvement counsellor, Principal Éric Chevalier and Viviane herself are there to greet them.  

 

Viviane has been involved in the school’s breakfast program since it began in September 2020. She was just starting Secondary 3 and the project piqued her interest. At that point, the nascent program was limited to a grab-and-go model. But Viviane’s drive and determination helped turn it into a unique and convenient buffet-style operation. The prep work requires Viviane to come in earlier than anyone else, hence the need for the key. After the food has been put out and the tables set, she sticks around at the breakfast station, along with her fellow student volunteers, to ensure everything runs smoothly until the first bell rings and she heads off to class.  

 

It makes Viviane’s heart sing to see the smile breakfast brings to the faces of those who avail themselves of the program. That’s her primary motivation. At 16, she understands the importance of reaching out to those who might be going through a tough time or need an extra helping hand. Given her caring and compassionate nature, it’s not surprising to learn that she plans to enrol in a nursing program at a nearby CEGEP next year, making good on a dream she’s had since Grade 6.  

 

Since she won’t be around come September, Viviane has started to train other students who will succeed her in this role. And she will be finishing up her high school career and her time with the Club on a celebratory note: she received a letter in April informing her that she had been awarded a Lieutenant Governor’s Youth Medal in recognition of her outstanding community and social engagement. Her parents are understandably very proud of her commitment to making a difference in the lives of the people around her.  

 

On behalf of everyone here at Breakfast Club of Canada, we thank you, Viviane, for everything you’ve done, day in and day out, for your school breakfast program. We wish you the best of luck in your future endeavours. You definitely have a very bright future ahead of you! 

 

 

Photo credit: The Healthy Fish

 

It’s that time of year: holiday festivities, special activities at school, get-togethers with friends and family, and, of course, lots of delicious food. However, with the abundance of sweets, treats and decadent dishes, a pervasive and harmful aspect of our society is often heightened — food shaming. During the holiday season, this becomes particularly potent as food is often a centrepiece of our gatherings. Without being aware of it, and often with very good intentions, we can convey guilt-inducing messages. These messages can impact the children around us since they think in very concrete terms, so labelling a food as “good” or “bad,” or even talking about compensatory behaviour after eating certain types of food, can easily make them feel ashamed of what they eat. Here are a few examples of these  messages to avoid:   

  

“Christmas is my cheat day!”   

“This food is so good I’ll have to go on a diet in January.”

“I’m getting fat just looking at this spread!”

“This recipe is so full of butter, but it’s worth it!”

“I have to save my calories for this evening’s dinner.”  

  

Eliminating shameful messages during the holidays is important for fostering a healthy relationship with food and promoting a positive body image. Here are eight strategies to help downplay these messages:  

 

LEAD BY EXAMPLE  

Adults should refrain from discussing diets, weight or appearance in front of children. Try to model positive behaviours and attitudes toward food and body image.   

  

SET A POSITIVE TONE  

Encourage a positive and accepting attitude toward food and body diversity. Emphasize that all bodies are unique and deserving of love and respect.   

  

USE NEUTRAL LANGUAGE  

When talking about food or eating, use neutral and non-judgmental language. Avoid phrases that categorize food as “good” or “bad.”  

  

CHANGE THE CONVERSATION  

When someone starts talking about diets or weight, redirect the conversation to more positive and inclusive topics. For example, discuss holiday traditions, shared experiences or other non-food related subjects.  

  

FOCUS ON ENJOYMENT  

Encourage discussions about the pleasure of eating and the social aspects of sharing meals. Talk about how food can be delicious, satisfying and a source of joy.  

  

ACKNOWLEDGE FEELINGS  

If children express concerns or questions about their bodies or eating habits, provide a safe and open space for them to share their feelings without judgment.  

  

CELEBRATE ALL BODIES AND SIZES  

Reinforce the idea that people come in all shapes and sizes, and that everyone’s body is unique and worthy of respect.  

  

EMPOWER CHILDREN TO LISTEN TO THEIR BODIES  

Teach children that they have the autonomy to make choices about their bodies and their relationship with food. Encourage self-awarenessand emphasize the importance of following their hunger and fullness cues.  

  

The holiday season is an excellent time to reinforce positive values and attitudes toward food and body image. By fostering a healthy and respectful environment, you can help children develop a lifelong appreciation for their bodies and a balanced approach to eating.