Proats.

“Proats” = protein-oats. I LOVE oats but find that including a source of protein really helps to keep me feeling full for hours. Try this:

• Prepare 1/3 - 1/3 cup raw oats with 1/2 scoop vanilla protein powder (whey or vegan) + 1/2 Tbsp chia seeds and milk of choice e.g. unsweetened almond milk.

• Once cooked, top with almond or peanut butter and banana slices.

This high-fibre, high-protein breakfast, paired with some healthy fats, should help to keep you feeling full and satisfied for hours!

PB Oat Bar.

Ingredients:

• 1 1/2 cup quick oats

• 1 tsp baking powder

• 1/2 tsp salt

• 1 tsp cinnamon

• 2 bananas, mashed

• 1/2 cup smooth peanut butter

• 1 tsp pure vanilla extract

• 1/2 cup plus 1 Tbsp maple syrup

• 1 egg

• 3/4 cup unsweetened almond milk

• 1/2 cup chopped peanuts

Instructions:

1. Preheat oven to 350 F.

2. Line an 8x8” square baking pan with parchment paper with a folded edge over sides to help you lift out of the pan.

3. In a small bowl, mix together the oats, baking powder, salt and cinnamon. Set aside.

4. In a large bowl, mix together the mashed banana & 1/4 cup of peanut butter until well combined. To the banana mixture, add vanilla, 1/2 cup maple syrup and the beaten egg. Mix well until combined.

5. Add the almond milk and chopped peanuts & stir until batter is smooth.

6. Add the dry ingredients to the wet & mix thoroughly. Pour/spread mixture into prepared pan.

7. Bake for 25 mins. The bars are quite soft.

8. Mix remaining 1/4 cup nut butter with 1 Tbsp maple syrup. Drizzle this overtop the warm oat bars when done cooking.

Veggie egg cups.

Ingredients:

• 1 Tbsp olive oil

• 2 cups of red & green sweet pepper, chopped

• 1 cup onion, chopped

• 2 cups spinach, roughly chopped

• 1 cup mushrooms, chopped

• 2 cloves garlic, minced

• salt & pepper to taste

• 6 whole eggs

Instructions:

1. Preheat oven to 350 F

2. Grease a standard 12-slot muffin pan with spray/oil/butter and set aside.

3. Heat a large skillet over medium heat. Once hot, add oil and sweet peppers & onion. Sauté for 5 - 7 mins.

4. Add in spinach and mushrooms and cook an additional 2 mins.

5. In the last 30 seconds, add in minced garlic.

6. Season with salt and pepper and remove from heat.

7. Crack eggs into large measuring cup & whisk together. Stir in cooked veggies.

8. Pour egg & veggie mixture into prepared muffin pan. Feel free to sprinkle some shredded/grated cheese on top!

9. Bake for 15-20 mins or until tops are firm to touch & eggs are cooked.

Gluten-free blueberry muffin (Low-fodmap)

Ingredients:

• 4 Tbsp all-purpose gluten-free flour

• 3 Tbsp brown sugar

• pinch of salt

• 4 tsp unsalted butter, melted & cooled

• 2 cups all-purpose gluten-free flour

• 2 1/2 tsp baking powder

• 1/2 tsp salt

• 1 cup brown sugar

• 1 Tbsp lemon zest

• 2 Tbsp lemon juice

• 1/2 cup unsalted butter, room temp

• 2 eggs

• 2/3 cup lactose-free milk / unsweetened almond milk

• 1 1/2 cups blueberries, divided

Instructions:

1. Mix together the first 4 ingredients to make the streusel & set aside.

2. Preheat oven to 400F and line a muffin tray with paper & set aside.

3. Combine flour, baking powder and salt in small bowl. Then, in a larger bowl combine sugar, lemon zest, lemon juice with your finger. Add the butter, beating the mixture until it becomes fluffy (about 4 mins). Then beat in eggs, one at a time.

4. Alternate adding the flour & milk in small batches. Stir in 1 cup blueberries, then divide the batter evenly between the muffin cups. Place a few of the remaining berries on top of each muffin, then sprinkle with streusel mixture.

5. Bake for 19 mins, or until toothpick inserted into the centre of the muffin comes out clean.