Sunday breakfast

I like to spend some time on Sunday morning preparing a more elaborate breakfast. It gives me time to think, alone in the kitchen. My family will either just let me be, or sleep in. I suppose as the kids get older the sleeping in bit will become the norm.

This week, I chose a recipe from Heather Bruggeman‘s whole foods workshop, which I am finishing week 4. I ran the recipe through my recipe builder app, added some flax seeds and omitted the nuts so my daughter would enjoy it:

Apple & Oat Breakfast Cake
Serves: 12


  • 1-1/4 cups Flour, whole wheat
  • 1 cup Oats
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 2 teaspoons Flax seeds
  • 2 teaspoons cinnamon
  • 1/2 teaspoon Salt
  • 1/4 cup Honey
  • 1/4 cup raw cane sugar
  • 1/2 cup Oil, coconut
  • 2 teaspoons Vanilla extract
  • 1 cup Milk, 1% fat
  • 2 large Egg
  • 3 apples


  1. Preheat oven to 325 degrees F. Lightly grease a 9 X 9 glass baking pan.
  2. Combine all dry ingredients.
  3. Mix well, coconut oil, honey, sugar, vanilla and milk. Add eggs one at a time, mixing well after each.
  4. Combine wet and dry ingredients, mix well.
  5. Grate 2 apples into batter, mix well. Pour into prepared pan. Slice one apple and arrange on top.
  6. Bake for 55 minutes. Cool.

Nutrition Info (per serving)
Calories 246
Total Fat 12g
-Saturated 8.5g
-Polyunsaturated 0.9g
-Monounsaturated 1.3g
Cholesterol 36mg
Sodium 227mg
Total Carbs 32g
Dietary Fiber 3.8g
Sugar 13g
Protein 5.8g
Vitamin A 24mcg
Vitamin C 1.0mg
Calcium 70mg
Iron 1.4mg

There are a couple of lovely new ingredients in here that I became aware of from a number of sources recently. When that happens to me, I take it as a sign that I need to do something with this new information.

First one is coconut oil. What I can say for sure about this product is that I like the taste. Since there is a high level of saturated fat, the daily use is warned against by North American government health agencies. But are they looking out for the health of the population when the consumption of fats in general is so outrageous? And the health of the economy depends on consumption of products that are produced domestically? A phrase comes to mind, “Just because I’m paranoid doesn’t mean they’re not out to get me.” If you study the data, it would seem that the appropriate amount of fat consumption, from the least processed sources, that yields the least amount of harmful properties would be best. Clearly, what we are doing in North America right now, as a general population, is not good.

Second new ingredient is raw cane sugar. I found this in my local grocery store made by a company called wholesome sweeteners. The reference recipe called for Sucanat, which is a brand name for whole cane sugar. From what I can tell, the two brands mentioned produce pretty much the same product. Although this is still sugar, it is a far more natural and “whole food”, where it is not blended, colored or chemically refined.

The resulting cake is wonderfully dense and moist. There is a full flavour, without being overly rich. There is as much fibre in a serving as in 2 pieces of whole wheat bread. And once jam or honey is added to toast, I’m not sure if the sugar content of this cake is worse.

I added a light tossed salad with olive oil and reduced balsamic vinegar. The bacon had pepper and ground chillies sprinkled on before popping in the oven. The eggs were perfectly soft-boiled, (3 and half minutes).

While the cake was baking, I had 55 minutes to look through my West Coast Seeds catalogue. I am trying to narrow down what to realistically add to the garden this summer.

2 thoughts on “Sunday breakfast

  1. How was the apple oat cake? I am planning on making it this week. I, too, had never used coconut oil. I just bought some, but so for the only thing I’ve used it for is a hot oil treatment for my daughter’s curly hair (it worked great).

    • It was really, really nice. The only thing to remember about coconut oil – it is a saturated fat. So it is a good idea to limit how much you use. But it keeps right in the baking drawer and doesn’t go off like butter can if it hangs around on the counter too long. And unlike butter, you are not tempted to spread this on just anything!

      I have super frizzy hair…and coconut oil is a whole lot less expensive than the shelf full of salon stuff I have!

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