top of page

Easy, Healthy Breakfast Options

Continuing with nutrition month we want to share our teams favorite breakfast recipes. Here are 5 easy recipes to try in March.

Peanut Butter Granola Bars

ATCO Blue Flame Kitchen, Holiday Collection 2014


6 cups quick cooking rolled oats

1 cup sliced almonds, toasted

I cup sweetened shredded coconut, toasted

½ cup chia seeds

½ cup shelled hemp seeds

½ cup semi-sweet chocolate chips

1 cup softened butter

1 cup packed golden brown sugar

1 ½ cups peanut butter

1 cup liquid honey

2 tsp vanilla

1. Preheat oven to 350

2. Combine first six ingredients in a large bowl, set aside

3. Using medium speed of an electric mixer, beat together butter and brown sugar until fluffy. Beat in peanut butter, honey and vanilla. Fold into a large bowl with the six ingredients.

4. Firmly press mixture into a greased 12 ½ x 17 ½ x 1 RIMMED baking sheet

5. Bake until golden brown, approximately 25 minutes

6. Cool COMPLETELY in pan on a rack.

7. Invert granola bar onto a cutting board and cut into bars.

8. Store in an airtight container for up to 4 days. May be frozen.

Banana Muffins


1 cup graham cracker crumbs

¾ cup whole wheat flour

½ cup lightly packed brown sugar

1 tsp. baking powder

1 tsp. baking soda

¼ tsp. salt

1 egg, beaten

½ cup unsweetened apple sauce

¾ cup mashed, very ripe banana

chocolate chips ½-1 cup – optional.

1. Mix dry ingredients together thoroughly.

2. Combine egg, apple sauce, and banana. Mix well.

3. Add to dry ingredients stirring until moistened.

4. Spoon into greased muffin tines, filling 2/3 full.

5. Bake at 400’F for 15 to 18 minutes.

6. Yields 12 medium muffins.

Breakfast Tacos


4 corn tortillas

4 eggs

1 cup black beans, canned

½ avocado

1 cup grape tomatoes

¼ cup fresh cilantro leaves

1. Heat the tortillas over medium heat in a pan (to desired amount). Set aside.

2. Cook the eggs over medium heat. Once cooked, place in each tortilla.

3. Heat up the black beans and place in tortillas.

4. Slice the avocado and tomatoes. Place in tortillas.

5. Top with cilantro and enjoy!

Additional topics:

Sour cream, yogurt, bacon, turkey bacon, breakfast sausage, cottage cheese, green onions.

Breakfast Smoothie


1 banana 250ml frozen berries ie strawberries or blackberries 20 grams of porridge oats 150g of Greek yoghurt 100 ml milk (milk substitute, ie soya, almond or even water) 30 grams recovery whey protein (chocolate or vanilla)

**optional tablespoon of peanut butter

Blend together all ingredients.

Peanut Butter Overnight Oats


1/2 cup rolled cut oats

1/2 cup milk (I like to make these with almond milk) 1 tablespoon peanut butter 1 teaspoon maple syrup 1 teaspoon chia seeds, optional Mason jar with lid

1. Add dry ingredients. Mix everything together by pouring the dry ingredients into the Mason jar first.

2. Add wet ingredients. I like to pour in the milk first, followed by peanut butter and maple syrup.

3. Make sure the oats are submerged. For the oats to become that softer oatmeal texture, they need to be fully submerged into the milk mixture.

4. Cover and place in the fridge. Oats can last a few days in the fridge

5. This peanut butter overnight oats recipe is versatile, so add in any fruit you love to enjoy with peanut butter.

81 views0 comments

Recent Posts

See All


bottom of page