Breakfast "Liza"

Breakfast "Liza"

1 serving

490 calories per serving 


Quantity

1 serving(s) Berry Smoothie (Recipe)    
1 serving Cinnamon-Scented Quinoa (Recipe)    

Nutrition Facts Table

Nutrition Facts

per 1 serving (710g)

Amount

% DV*

* DV = Daily Value

Calories

490

Fat

5 g

8 %

Saturated 1.5 g
+ Trans 0.1 g

8 %

Cholesterol

10 mg

Sodium

200 mg

8 %

Carbohydrate

93 g

31 %

Fibre

6 g

24 %

Sugars

55 g

Protein

21 g

Vitamin A

20 %

Vitamin C

25 %

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: 0 serving

More info

Claims

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

More info


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


Berry Smoothie

Berry Smoothie

Breakfast on the go!

1 serving
Preparation 5 min

240 calories per serving 


Ingredients

1 bananas, small, ripe , chunks   150 g
1/2 cup blueberries, or other berries   60 g
1/4 cup yogurt, plain, less than 1% M.F.   65 g
1 cup milk, skimmed, 0%   250 mL

Before you start

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

Method

  1. Place the banana pieces and blueberries in a food processor or blender. Add the yogurt and milk.
  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. Taste the mixture, add sugar if desired, then serve.
  3. For a denser smoothie, increase the amount of fruit and yogurt, and reduce the milk.

Nutrition Facts Table

Nutrition Facts

per 1 serving (480g)

Amount

% DV*

* DV = Daily Value

Calories

240

Fat

1 g

1 %

Saturated 0.5 g
+ Trans 0 g

2 %

Cholesterol

5 mg

Sodium

160 mg

7 %

Carbohydrate

48 g

16 %

Fibre

3 g

13 %

Sugars

36 g

Protein

14 g

Vitamin A

15 %

Vitamin C

25 %

Calcium

40 %

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: serving
Meat and Alternatives: 0 serving

More info

Claims

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

More info


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


Cinnamon-Scented Quinoa

Cinnamon-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

250 calories per serving 


Ingredients

1/4 cup quinoa   45 g
1/2 cup water   125 mL
1 cinnamon sticks   3 g
1 pinch salt [optional]   0.1 g
2 tsp walnuts   4 g
1/2 tbsp raisins   5 g
1 tbsp maple syrup   15 mL
1/4 cup milk, partly skimmed, 2%   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. Combine the quinoa, water, and cinnamon stick with salt to taste in a saucepan. 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. Remove cinnamon stick*. Fluff with a fork then portion out to bowls.
  4. Top each bowl with walnuts, raisins, maple syrup, and milk, then serve.

Remarks

* The used cinnamon stick may be rinsed, dried and stored for reuse.

Nutrition Facts Table

Nutrition Facts

per 1 serving (230g)

Amount

% DV*

* DV = Daily Value

Calories

250

Fat

4.5 g

7 %

Saturated 1 g
+ Trans 0.1 g

6 %

Cholesterol

5 mg

Sodium

40 mg

2 %

Carbohydrate

45 g

15 %

Fibre

3 g

11 %

Sugars

19 g

Protein

7 g

Vitamin A

4 %

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

More info

Claims

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

More info


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

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