Often I find families get stuck in a breakfast rut eating the same things day in and day out. Store bought cereal and granola can be very high in sugar, and other ingredients such as preservatives which whenever possible are best to avoid. Store bought cereal and granola are also really expensive. 

This is a quick and easy homemade granola recipe that everyone will approve of. This recipe makes a lot which is great because you can make it when you have more time and then the whole family can enjoy it the rest of the week. Be sure to choose gluten free oats and vanilla if you want this to be a gluten free granola. This recipe was inspired by one from 'Babycakes covers the classics'. 



4 cups       Gluten Free Oats
3/4 tsp      Salt
1 Tbsp      Cinnamon
1 tsp         Ground ginger
1 1/2 cups Unsweetened coconut, shredded
1/2 cup      Pecans
1/2 cup      Cashews
1/2 cup      Dried Cranberries
1/2 cup      Currants
1/2 cup      Hemp seeds
1 Tbsp       Vanilla
1/2 cup      Coconut oil, melted
1/3 cup      Agave

1. Combine oats, salt, cinnamon, ginger, coconut, pecans, cashews, cranberries, currants, and hemp seeds. 
2. Add the vanilla, coconut oil, and agave and mix together until oat mixture is coated. 
3. Line two cookie sheets with parchment paper.
4. Spread oat mixture onto cookie sheets.
5. Bake in 325F oven for 15 minutes. Stir. Continue baking for another 15 minutes until golden. 


Looking for more ways to get out of a breakfast rut? Contact Jill Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 

6-7 Potatoes (with peel)

3 Tbsp Butter or margarine or coconut oil, melted

3 Tbsp Potato starch/flour

1 tsp Herbamare

2 tsp Cumin

1 tsp Black Pepper

1 tsp Paprika

1 Tbsp Chili powder

1 tsp Curry powder

​1/4 cup. Nutritional Yeast

1/2 Onion, diced

3 Cloves garlic, diced

1 Green Bell Pepper, diced

2 cups Milk or Almond Milk, warmed

1/2 cup Cheese or cheese alternative (soy, rice, almond) (optional)



1. Preheat oven to 375F. Wash potatoes and slice thinly.

2. Spread 1/3 of potato slices in 1 1/2 quart casserole dish.

3. Place melted butter, margarine or coconut oil in bowl, blend in potato starch/flour and onion, garlic, green pepper, curry powder, chili powder, cumin, black pepper and herbamare.

4. Gradually add hot milk or almond milk stirring constantly.

5. Sprinkle potatoes with 1/3 of sauce.

6. Cover with another layer of potatoes and 1/3 of sauce.

7. Place remaining potatoes on top and cover with remaining sauce.

8. Sprinkle with paprika and cheese or cheese alternative if using.

9. Bake uncovered for 1 hour or until done and potatoes/cheese are lightly browned.



Looking for more gluten free and vegan recipes? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com

1 Tbsp. Canola oil
2 cups Potatoes, diced
1/2 Onion, diced
4 Garlic cloves, minced
2 Carrots, diced
1 tsp. Garam Masala
1 tsp. Ground Coriander
1 tsp. Ground Cumin
1 tsp. Ground Black Pepper
2 tsp. Chili powder
4 cups Vegetable Stock
1 cup. Green peas

1. Heat oil in a large saucepan. Add onion and garlic and fry for 1 minute.
2. Add potatoes and carrots and continue to stir fry on low for about 5 minutes.
3. Add spices and stir.
4. Stir in vegetable stock. Bring to a boil. Reduce heat, cover and simmer for 25 minutes.
5. Add the peas and continue to cook for 5 minutes.

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

This soup is both vegan and gluten free. It's very easy to make and doesn't have too much prep before you put it into the slow cooker (in fact the prep could be done ahead of time).

1 Tbsp      Vegetable Oil
1               Onion, finely chopped
3               Celery stalks, diced
2               Carrots, diced
1 tsp          Dried Thyme Leaves
1 tsp          Salt
1 tsp          Black Pepper
1               Bay leaf
3.5 cups    Vegetable Stock
2               Potatoes, grated
3 cups        Corn, slightly blended
1/2 cup      Coconut milk
1                Green Pepper, finely chopped
1                Jalapeno pepper, finely chopped (optional)
1 tsp          Cumin, ground

1. Heat oil over medium heat. Add onions, celery and carrots and cook, stirring until softened.
2. Add thyme, salt, pepper and bay leaf and cook for 1 minute.
3. Transfer mixture to slow cooker and add stock and potatoes.
4. Cover and cook on low for 8 hours or high for 4 hours.
5. Add corn, coconut milk, green pepper, cumin and jalapeno (if using).
6. Cover and cook on high for 30 minutes.

Interested in more slow cooker recipes? Contact Jill, Nurture the Future's Registered Dietitian at nf.nutrition@gmail.com 

This is a great recipe to make with your kids. Quick and easy to make it can be gluten free if you use gluten free oats and is vegan friendly. Enjoy!

Recipe adapted from Food.com 'Easy Make College Cookies'

2 cups  Oats

1/2 cup  Nut or seed Butter

1/2 cup  Unsweetened Applesauce

2 Tsp   Cinnamon

1 Tsp   Nutmeg

1 Tbsp Coconut, flaked

1 Tbsp Hemp seeds

1. Mix all ingredients

2. Form round balls and place on plate

3. Refrigerate for 20 minutes to set.

These should be stored in the fridge.

Looking for more ways to involve your kids in the kitchen? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com

Quick and easy and does not require a slow cooker. This is a good dish to make after work or a long day.

2 Tbsp    Canola oil

4    Garlic cloves, minced

1/2    Onion

2    Carrots, thinly sliced

1    Bell Pepper (red, green, orange or yellow), diced

1/2 Tsp    Tumeric

1 Tsp    Garam Masala

1 Tsp    Chili powder

1 Tsp    Ground Cumin

1 can    Tomatoes (28 oz or 796 ml) and juice (choose salt free variety)

1 cup    Red Lentils, rinsed

2 Tsp    Lemon Juice

2 1/2 Cups    Vegetable Stock

1 can    Coconut Milk (14 oz or 398ml)

1 Tsp    Ground Black Pepper

1. Fry the onion, garlic, carrot and bell pepper until lightly browned.

2. Add the tumeric, garam masala, chili powder and cumin

3. Stir in the tomatoes and juice, red lentils, lemon juice, vegetable stock and coconut milk and bring to a boil.

3. Reduce the heat to low and simmer uncovered for 30 minutes.

4. Add Pepper. Blend with hand blender (optional) and serve.

These are easy to make and are kid approved. They also make a great treat for school lunches. 

1/2 cup Rice Syrup

3/4 cup Nut/Seed butter of choice (or even mix some together)

3/4 cup Nuts/Seeds, chopped

2 cups Puffed Rice (try using brown rice without added sugar or salt)

1/4 cup Shredded Coconut

1/4 cup Cranberries or other dried fruit

1. In a saucepan bring rice syrup to a boil, reduce heat and simmer for 2 minutes.
2. Turn heat to low and add nut/seed butter
3. In a bowl mix puffed rice cereal, coconut and nuts/seeds
4. Add nut/seed mixture to bowl and stir
5. Press mixture into barely oiled baking dish (I use coconut oil)
6. Cool in fridge and cut into squares

Questions about how to eat less packaged treats? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 

This is a delicious slow cooker soup. It makes a big batch but the soup is great as a left over or frozen.

2 cups    red lentils

1 Tbsp    vegetable oil

1             onion, diced

3             carrots, thinly sliced

1              bell pepper (orange or red, finely diced)

6              cloves of garlic, minced

2 tsp       tumeric

2 tsp       cumin powder

1 tsp        black pepper

1 can        tomatoes (28oz or 796ml) and juice (choose salt free tomatoes)

6 cups     vegetable stock

1 can        coconut milk (14 oz or 398ml)

1 Tbsp     lemon juice

3 tsp        chili powder (add more or less depending on taste)

1. Rinse lentils under cold water

2. In a frying pan heat oil over medium heat. Add onions, carrots and peppers and cook until softened (about 5 minutes)

3.  Add garlic, tumeric, cumin and black pepper and continue to cook for 1 minute

4.  Add tomatoes and juice and bring to a boil.

5.  Add lentils and vegetable stock.

6. Transfer to slow cooker and cook on low for 8 to 10 hours or high for 4 to 5 hours.

7.  Stir in coconut milk, lemon juice and chili powder and cook on high for 20 to 30 minutes

This is a great slow cooker soup. It is both vegan and gluten free. For those who do not like tomato in their soup or find that acidic foods are giving them heartburn this recipe might be worth a try. For those who do not enjoy spinach you might be pleasantly surprised. This soup is a good source of iron and fibre. A great soup for any pregnant mama. Enjoy!

1 cup lentils (brown)

1 Tbsp canola oil

1 onion, diced

3 stalks of celery, chopped

2 carrots, chopped

4 garlic cloves, minced

2 tsp ground cumin

2 tsp chili powder

2 tsp curry powder

1 tsp black pepper

2 potatoes, grated

6 cups vegetable stock

2 cups spinach, chopped

2 Tbsp lemon juice

1. Rinse lentils

2. Heat oil over medium heat. Add onions, celery, and carrots and cook until softened, about 5 minutes

3. Add garlic, cumin, chili powder, curry powder and black pepper and stir for 1 minute

4. Transfer to slow cooker

5. Add lentils, potato and stock

6. Cover and cook on low for 8- 10 hours or on high for 4-6 hours

7. Add spinach and lemon juice

8. Cook on high for 20 minutes

Questions about nutrition, contact Jill, Nurture The Future's Registered Dietitian nf.nutrition@gmail.com

This is a quick and easy soup that is kid-friendly too. This soup is both Gluten free and vegan.

3 Leeks (white and light green parts)
3 cloves Garlic, minced
1 Tbsp Canola oil
4 cups Vegetable stock
2 tsp Cumin
2 tsp Curry powder
1 tsp Black pepper
1 tsp Herbamare
2 medium Red skin potatoes, diced
2 Carrots, grated
1/4 cup  Tomato sauce

1. Thinly slice leeks and rinse with cold water.
2. Put oil in large pot and heat on medium heat.
3. Add leeks and garlic and cook for 5 minutes until lightly browned.
4. Add vegetable stock, tomato sauce, cumin, curry powder, black pepper, herbamare and bring to boil.
5. Add potatoes, turn heat to simmer, cover and cook for 10 minutes.
6. Add grated carrots and continue to simmer for 10 minutes.

Interested in more kid- friendly recipes? Contact Jill, Nurture The Future's Registered Dietitian @ nf.nutrition@gmail.com