Banana Nut Overnight Oatmeal (makes 1 hearty serving)

For the ultimate easy-prep breakfast that’s ready to take on the go, I usually turn to overnight oats. Oats are a great source of whole grains and prebiotic fiber, which feeds the good bacteria living in your gut to promote immune function and overall health. Greek yogurt (you can now find plant-based versions, too) gives you a boost of protein to support muscle maintenance and repair, while heart-healthy walnuts deliver essential fatty acids, including anti-inflammatory omega-3s.

Ingredients

• ½ large ripe banana
• ½ cup rolled oats (gluten-free, if sensitive)
• ½ cup plain low-fat Greek yogurt or non-dairy Greek yogurt alternative (look for at least 9 grams protein, plain or vanilla flavoured)
• ⅓ cup unsweetened almond milk
• ¼ teaspoon vanilla extract
• ¼ teaspoon ground cinnamon
• 1-2 tablespoons walnuts, chopped (toasted, if preferred)

Directions:

1. In a small mason jar, mash banana thoroughly with a fork. Add oats, yogurt, almond milk, vanilla, and cinnamon. Stir well to combine.
2. Cover and refrigerate overnight, or for at least 6 hours.
3. Stir and serve topped with chopped nuts.

Notes: These can be warmed in the morning before serving and drizzled with maple syrup for a touch of sweetness. Toasting the walnuts just before serving brings out their rich aroma and flavour.

Pumpkin Spice Protein Pancakes (makes about 4 pancakes, serves 1-2)

I know it’s a little cliché, but I adore cooking with pumpkin (and other winter squashes) in cold weather. Not only does it taste amazing combined with pumpkin pie spice, as you’ll find in these protein-packed pancakes, but pumpkin is also an excellent source of the antioxidant beta-carotene, with a ½ cup providing 250% of your daily requirements. Beta-carotene is converted to vitamin A, which is important for a strong immune system and healthy vision. One serving of these flapjacks delivers 20 grams of protein and can be prepared vegan / gluten-free as needed. This dish is great before or after a long run, gym-based strength session, or really any day of the week.

Ingredients

• 1 (~30 g/1 ounce) scoop vanilla or cinnamon-flavoured protein powder (I used Dymatize Iso 100 Cinnamon Bun protein but any protein powder will work as well)
• 1/2 cup pumpkin purée (not to be confused with pumpkin pie filling)
• 1/2 tsp pumpkin pie spice
• 1/2 tsp baking powder
• 2 large egg whites (or ¼ cup liquid egg whites or vegan liquid egg substitute)
• 1/2 cup old fashioned oats (gluten-free, if sensitive)
• 1/2 cup milk or unsweetened plant-based milk alternative (I used cashew)

Directions:

1. Heat a large nonstick skillet coated with cooking spray over medium heat.
2. Put all the ingredients in a blender and blend until smooth.
3. Pour about 1/4 cup of batter per pancake onto the skillet. Cook until tops are covered with bubbles and edges look firm and close to done, about 2–3 minutes. Flip and cook for additional 1–2 minutes or until pancakes are done.
4. Serve warm with your favourite topping. Some favourites include sliced banana, warm almond butter, or a drizzle of pure maple syrup.

Notes: Consider adding 1-2 tsp sweetener (coconut sugar, etc.) to batter if you prefer a bit more sweetness to your pancakes.