I like having breakfast options on hand that last for a while and just take some (much needed) pressure off during the breakfast rush. I like this recipe because it is an easy weeknight or weekend recipe to make and the batch lasts for a while. This can be nut free and can be sent to school- just skip the pecans. 













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3 cups         Oats (gluten free if needed. You can use quick oats but I prefer rolled oats).
1/2 cup       Coconut, dried and shredded
1/2 cup       Sunflower seeds
1/2 cup       Pumpkin seeds
1/4 cup       Pecan pieces
1 cup          Dried fruit
2 tsp           Cinnamon
1 tsp           Ginger
1/2 cup       Maple syrup
1/4 cup       Olive oil



1. Preheat oven to 250F
2. In a large bowl, mix the oats, coconut, sunflower seeds, pumpkin seeds, pecans, cinnamon and ginger. 
3. Add in oil and then maple syrup and stir to combine. 
4. Spread onto 2  cookie sheets lined with parchment paper.
5. Bake for 1 hour, stirring every 20 minutes. 
6. After baking is done add in dried fruit and let cool before storing in an airtight container.


Looking for more breakfast ideas? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 

I had been getting a request from my daughter about making jam during the berry picking season. It turns out the berries got eaten before I got a chance. I did decide to use some of my frozen fruit and attempt to make jam and guess what- it worked and was incredibly easy! So, don't be scared, give it a try. I choose a blend of blueberries, raspberries, cherries, blackberries and strawberries. It was eaten so quickly that I put it into a mason jar and kept it in the fridge so I didn't go through the canning process. I haven't tried switching the pectin for a starch yet, but that is something I will be trying in the future.

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21/2 cups Fruit, fresh or frozen
3/4 cup Sugar (or less depending on how sweet you want it)
1 Tbsp Pectin

1. Place fruit in a medium pot on the stove and bring to a gentle boil.
2. Sprinkle pectin on top and stir in sugar. Bring back to a boil.
3. Add to bread machine and cook for about 1.5 hours.*
4. Take out of bread machine and put into mason jars to cool.
5. Let sit for about 45 minutes before storing in the fridge.


*I use the rapid bread setting. If you have a jam setting use that.


Wanting to make more food at home instead of buying it? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com

1 cup            Broccoli, chopped into bite-sized pieces
1 cup            Cauliflower, chopped into bite-sized pieces
2                   Carrots, cut into bite-sized pieces
1 cup             Snap peas, cut into bite-sized pieces 
3 cloves        Garlic, minced
1 inch piece  Ginger, minced
1/2                Onion, minced 
1 block          Tofu
6 cups           Vegetable broth
2 Tbsp           Miso paste
1/4 cup          Braggs or coconut aminos
1/2 package   Rice Noodles (broad variety)

Tofu Marinade
1 Tbsp          Water
1 Tbsp           Sesame oil
1 Tbsp           Braggs or coconut aminos
1/2 tsp          Garlic powder
1/2 tsp          Onion powder
1/4 tsp          Ginger powder 

1. Preheat oven to 400F
2. Cube tofu and soak in marinade
3. Toss broccoli, cauliflower and carrot in 1 Tbsp sesame oil,  1 tsp garlic powder, 1 tsp onion powder, 1 Tbsp braggs or coconut aminos. Place in oven on cookie sheet to roast for 15 minutes.
4. Place Tofu in oven on a cookie sheet and bake for 15 minutes.
5. Flip tofu and vegetables and cook for another 15 minutes.
6. In a large pot on the stove fry onion, ginger and garlic.
​7.