Great tips and recipes from Jessica Mosiuk, our Registered Holistic Nutritionist

Here are some great tips and recipes from Jessica Mosiuk, our Registered Holistic Nutritionist:

Brain-boosting Breakfast Ideas for Back to School

Jessica Mosiuk headshotBack to school can be chaotic and between getting everyone up, dressed and out the door on time, it’s easy to let a healthy breakfast routine slide. Whether it’s cereal, a muffin or no breakfast at all, not having a healthy breakfast can hinder concentration, decrease cognitive function and affect the brains ability to retain new information. A healthy breakfast doesn’t just mean a packet of oatmeal though. A healthy breakfast is a balanced breakfast and that means a combination of brain-boosting nutrients to keep your concentration sharp and energy high.

The key to a balanced breakfast, or any meal, is combining protein, fiber and healthy fat.

This powerhouse combination is what keeps us full for longer and balances blood sugar which equates to stable energy and increased cognitive function. Choosing whole foods sources maximizes your nutrient intake and will help ward off illness:

Protein: eggs, high quality breakfast meats (organic, no fillers, MSG), protein powder, hemp seed, quinoa, beans, legumes

Fiber: fruit, vegetables, beans, chia seed, flax seed, legumes, whole grains like spelt, quinoa and oats

Fat: nuts, seeds, avocado, hemp seed, full-fat coconut milk, oils including hemp, flax and coconut

You see that some foods, like hemp seed, fall into more than one category. No need to get nit-picky here, as long as there is some combination of protein, fiber and fat you can get as creative or as simple as you prefer with your breakfast.

3 Quick Breakfasts to Boost Your Brain

Here are three, quick brain-boosting breakfast ideas to get you started:

Strawberry Coconut Smoothie

quick breakfast ideas -smoothieServes 1


1 banana
1 cup strawberries
¼ cup coconut or dairy yoghurt (unsweetened)
1 tbsp. shredded coconut, unsweetened
2 tbsp. hemp seed
1 tbsp. flax or chia seed
optional: one scoop protein powder
coconut milk, to desired consistency


Add all ingredients to blender. Add ¼ cup of coconut milk. Blend and adjust water to desired consistency.

Apple Cinnamon Overnight Oats

Serves 1-2


3/4 cup rolled oats
¾ cup unsweetened almond milk
1 tbsp. chia seeds
1/2 tbsp. honey or maple syrup
1/2 tsp. cinnamon
pinch of nutmeg
¼ tsp. vanilla extract
¼ cup water
1 apple, cored and diced
½ cup walnuts
hemp seeds, for topping


Combine pats, almond milk, chia seeds, sweetener, cinnamon, nutmeg, vanilla and water in a large glass container. Stir well to evenly mix. Cover and store in the fridge overnight.

In the morning, divide oats into two bowls. Top each with one half of the diced apples and walnuts. Top with hemp seed or nut butter for protein. Add extra almond milk before eating if the texture is too thick.

Smashed Bean Avocado Toast

Serves 1


2 pieces of toasted high quality sprouted grain bread, like Silver Hills
½ ripe avocado
½ cup canned white beans, BPA-free brand such as Eden Organics
a pinch of fresh cilantro, chopped


Put beans and avocado in a bowl and smash with the back of a fork. Sprinkle with a pinch of cumin, salt and pepper and cilantro. Mix until combined. Spread over toast and enjoy!


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