March is nutrition month, a great time to reflect and remind ourselves to nourish our bodies with healthy and delicious food! This year’s theme, “Eating 9 to 5”, focuses on eating well at work. This is a question that comes up regularly by both employees and students. How do I maintain energy throughout the day? What are some healthy snack ideas for at work? What are quick breakfast ideas? It is not the answer most people want to hear – but a large part of eating well and choosing healthier foods, is being prepared. Having healthy snacks readily available may help that afternoon slump/fatigue as well as help prevent the mindless snacking on whatever is in sight (i.e. vending machines or refined carbs from coffee shops).

Check out the Dietitians of Canada website to see the recommendations for eating well at work (or at school!).

One of my personal favourite baked treats is the Morning Glory Muffin, recipe provided by my sister-in-law. Not only are they delicious, but they contain carbohydrates for brain fuel, fibre to help fill you up and protein to help you last longer. Just remember not to eat them all at once!!

Morning Glory Muffins:

Ingredients Directions
2 cups flour

2 cups old-fashioned oatmeal

2/3 cup sugar

2 tsp baking soda

1 tsp baking powder

2 tsp cinnamon

½ tsp salt

1 cup each grated carrot & zucchini

½ cup each sunflower and/or sesame seeds

½ cup raisins and coconut

½ cup pecans (or almonds or walnuts)

1 green apple (peeled and grated)

3 eggs

½ cup buttermilk (or ½ c milk with ½ tbsp vinegar)

½ cup oil

1 tsp vanilla

1. Mix dry ingredients (first 7) together


2. Add carrot, zucchini, seeds, raisins, nuts, coconut and apple to dry ingredients


3. Combine eggs, milk, oil and vanilla together then add to dry ingredients and mix just until all ingredients are moist. Try not to over mix.


4. Spoon into greased muffin cups and bake at 350 degrees F for 25-30mins


Jessica Robertson

Registered Dietitian

Victory Health & Wellness