Breakfast "Laurie"

Breakfast "Laurie"

1 serving

390 calories per serving 


Quantity

1 serving(s) Cantaloupe Smoothie (Recipe)    
1 serving Vanilla-Scented Quinoa (Recipe)    

Nutrition Facts Table

Nutrition Facts

per 1 serving (650g)

Amount

% DV*

* DV = Daily Value

Calories

390

Fat

7 g

11 %

Saturated 2.5 g
+ Trans 0 g

12 %

Cholesterol

15 mg

Sodium

200 mg

8 %

Carbohydrate

61 g

20 %

Fibre

4 g

15 %

Sugars

34 g

Protein

22 g

Vitamin A

50 %

Vitamin C

60 %

Calcium

50 %

Iron

30 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: serving
Milk and Alternatives: serving
Meat and Alternatives: ½ serving

More info

Claims

Free :
Trans Fat
Low :
Calories, Cholesterol, Fat, Saturated Fat, Sodium
Source of :
Fibre, Vitamin B1
Good source of :
Copper, Folacin, Niacin, Pantothenic Acid, Selenium, Vitamin B6
Excellent source of :
Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin C, Vitamin D, Zinc
Diet-related health claims :
Bone-healthy

More info


This recipe is in the following categories: Breakfasts | Bone-healthy | Diabetes-friendly | Halal | High Calcium | High Iron | High Vitamin D | Kosher | Low Calorie | Low Cholesterol | Low Fat | Low Saturated Fat | Low Sodium | Vegetarian


Cantaloupe Smoothie

Cantaloupe Smoothie

A quick and easy way to increase our fruit servings consumption.

1 serving
Preparation 10 min

180 calories per serving 


Ingredients

1/4 melon, ripe , chunks   200 g
1 cup milk, lactose-free   250 mL
1/4 tsp vanilla extract   1.25 mL
65 g soft tofu   1/4 cup

Before you start

A blender or food processor will be very useful for this recipe.

Method

  1. Place the cantaloupe pieces in a food processor or blender. Add the milk and vanilla.
  2. Process on the highest speed until a well-blended purée forms, about 15 seconds, stopping to scrape down the sides of the container once or twice. Incorporate the tofu then serve.
  3. For a denser smoothie, increase the amount of tofu and reduce the milk.

Nutrition Facts Table

Nutrition Facts

per 1 serving (420g)

Amount

% DV*

* DV = Daily Value

Calories

180

Fat

4.5 g

7 %

Saturated 2 g
+ Trans 0 g

9 %

Cholesterol

10 mg

Sodium

150 mg

6 %

Carbohydrate

21 g

7 %

Fibre

1 g

6 %

Sugars

19 g

Protein

15 g

Vitamin A

45 %

Vitamin C

60 %

Calcium

35 %

Iron

4 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 1 serving
Meat and Alternatives: ½ serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Calories, Cholesterol, Fat, Saturated Fat, Sodium
Source of :
Niacin, Pantothenic Acid, Vitamin B1, Vitamin B6, Zinc
Good source of :
Folacin, Magnesium, Phosphorus, Selenium
Excellent source of :
Calcium, Potassium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin C, Vitamin D
Diet-related health claims :
Bone-healthy

More info


This recipe is in the following categories: Fruits | Breakfasts | Snacks | Bone-healthy | Halal | High Calcium | High Vitamin D | Kosher | Low Calorie | Low Cholesterol | Low Fat | Low Saturated Fat | Low Sodium | Vegetarian


Vanilla-Scented Quinoa

Vanilla-Scented Quinoa

A nice bowl of quinoa for breakfast is an excellent way to fill up with energy in the morning.

1 serving
Preparation 5 min
Cooking 15 min

Standing 5 min

210 calories per serving 


Ingredients

1/4 cup quinoa   45 g
1/2 cup water   125 mL
1 vanilla beans   2 g
1 pinch salt [optional]   0.1 g
1 tbsp maple syrup   15 mL
1/4 cup milk, lactose-free, or rice beverage   65 mL

Method

  1. Place the quinoa in a fine strainer and hold it under cold running water until the water runs clear, then drain well.
  2. Slit the vanilla bean lengthwise down the centre, scrape out some of the seeds, then add them along with the scraped bean to the saucepan. Add the quino and water,with salt to taste. Bring to a boil, then reduce to a simmer. Cover and cook until the grains are translucent and the germ has spiralled out from each grain, about 15 min.
  3. Remove pan from heat and let stand, covered, 5 min. Fluff with a fork then portion out to bowls.
  4. Add the maple syrup, and milk, then serve.

Remarks

* The used vanilla bean may be rinsed, dried and stored for reuse.

Nutrition Facts Table

Nutrition Facts

per 1 serving (220g)

Amount

% DV*

* DV = Daily Value

Calories

210

Fat

2.5 g

4 %

Saturated 0.5 g
+ Trans 0 g

3 %

Cholesterol

5 mg

Sodium

45 mg

2 %

Carbohydrate

40 g

13 %

Fibre

2 g

10 %

Sugars

15 g

Protein

7 g

Vitamin A

2 %

Vitamin C

0 %

Calcium

10 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 0 serving
Grain Products: serving
Milk and Alternatives: ¼ serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Trans Fat
Low :
Cholesterol, Fat, Saturated Fat, Sodium
Source of :
Calcium, Fibre, Folacin, Niacin, Pantothenic Acid, Vitamin B1, Vitamin B12, Vitamin B6, Vitamin D
Good source of :
Copper, Iron, Phosphorus, Potassium, Zinc
Excellent source of :
Magnesium, Manganese, Vitamin B2
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Artery-healthy | Halal | Heart-healthy | High Iron | Kosher | Low Cholesterol | Low Fat | Low Saturated Fat | Low Sodium | Vegetarian

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