RECIPE: Breakfast Better with Sue Mah

Kyle Mack | posted Tuesday, Oct 27th, 2020

A nourishing breakfast with high-quality dairy protein is key to setting your foundation for the day, giving your body the energy and protein it needs to fuel the morning and prevent the mid-morning crash. TODAY: Sue Mah, award-winning dietician, founder and president of Nutrition Solutions shares with us three fun, kid-friendly breakfast recipes that will help kids stay focused and alert whether they’re going to school or learning online.

For more information about the Breakfast Better Board guidelines and the complete breakfast recipes, ​check out


Apple Sailboat


  • Apples of your choice
  • Your favourite cheese
  • Toothpicks
  • Crackers
  1. Cut the apple into wedges and place a toothpick in the centre of each slice. Cut your favourite cheese into shapes and place the cheese on top of the toothpick. Pair with some crackers and serve with a glass of milk. This is a fun finger-food breakfast!

Waffle-iron Grilled Cheese Sandwich


  • Sour Dough
  • 1 tbsp. mayonnaise
  • Your favourite cheese
  • Unsalted butter
  • Fresh fruit
  • Peppers and your favourite veggies
  1. In a small bowl, combine the mayonnaise and butter. Arrange the bread in a single layer on a work surface. Spread mayonnaise mixture onto the top side of each slice. Flip two slices of the bread, so it’s mayonnaise mixture side down. Top each bread with a slice of cheese. Sandwich with the remaining slice of bread, mayonnaise side up.
  2. Heat a waffle iron over medium heat. Grease waffle iron with cooking spray. Carefully, add one sandwich to the waffle iron. Close waffle iron, and cook until cheese is melted and the bread is golden about 3 minutes. Remove carefully and repeat with the remaining sandwich.
  3. Pair with fresh fruit, and veggies of your choice!

Breakfast Banana Split


  • Banana
  • Greek yogurt
  • Berries
  • Mini Chocolate Chips
  • Granola
  • Shredded Coconut
  1. Slice the banana lengthwise and top with Greek yogurt, berries, a few mini chocolate chips, granola, shredded coconut.



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