A complete and healthy breakfast

It’s a well known fact that breakfast is the most important meal of the day – it fuels you for the day, breaks the fast that happens while you sleep and ensures that you have enough energy to get going. But while this is the case, this doesn’t mean you can eat any old thing for breakfast. It’s best to avoid items high in sugar, sodium, saturated fats and calories and stick to breakfast foods that provide a healthy source of fibre and protein, both of which will help keep you feeling full until lunch.

Following these simple rules, it’s suggested that the protein can come from low fat meats, dairy products, eggs, or nuts and nut butters. The fibre can come from fruits, vegetables and whole grains.

Some people skip breakfast because they don’t have enough time to pull it together in the morning, but enjoying a healthy breakfast doesn’t have to be difficult, and, with this recipe for breakfast cookies, you can make it in advance when you have more time and even eat these on the go.

These healthy cookies contain that fibre and protein that are so good for the start of your day, and, they don’t contain any sugar, butter, eggs, or really anything that’s considered unhealthy. They’re filling and tasty and you could freeze a large batch and eat them as needed.

Breakfast Cookies


1 1/2 cups regular rolled oats (you can use quick oats, but the former is considered healthier)

1/2 teaspoon salt (optional)

1 teaspoon cinnamon

1/2 teaspoon allspice

1/2 cup of almond meal*

1/2 cup mixed nuts, finely chopped (e.g. almonds, walnuts, and/or pecans)

1 cup dried fruit (e.g. dates, raisins, and/or cranberries)

3 ripe bananas, mashed

1/4 cup canola oil

1 teaspoon vanilla extract

*Almond meal (or flour) is just ground up almonds, so if you don’t want to go out and purchase this, you could make it yourself simply by finely grinding almonds in the food processor.


  1. Preheat oven to 350˚F. Line baking sheet with parchment paper.
  2. In a large bowl, combine rolled oats, almond meal, and mixed nuts.
  3. Stir in allspice and cinnamon.
  4. Add dried fruit and stir until well and evenly mixed. Make sure the dried fruit does not stick together in big batches.
  5. In another bowl, combine canola oil, mashed banana and vanilla extract.
  6. Pour wet ingredients over dry ingredients and stir until well combined.
  7. Take a large cookie cutter and press spoonfuls of the batter into it. Remove cookie cutter.
  8. Bake for about 20 minutes or until edges are golden brown.
  9. Enjoy!

For more tips and recipes for your home range, visit
www.scratchanddent.ca or stop by the store at 407 Gage Avenue, Unit #4 in Kitchener. A friendly staff member would be happy to help you or take your questions at 519-743-3623.