How to Use our English Muffins at Each Meal

by Alicia Lang

Do you ever find yourself staring into your fridge, trying to come up with what you want to have for breakfast, and then facing the same challenge at lunch and dinner? Don't worry, you are not alone - we have all found ourselves standing in our kitchen wishing for inspiration to strike. The struggle to find something quick, delicious and filling, especially when faced with a dietary restriction, can be overwhelming.

That is where our Queen Street Bakery Superfood English Muffins come in, one of the newest editions to our lineup. These nutritious English Muffins are the perfect base for a quick and simple meal. Made with white bean and sorghum flours, our English Muffins provide 5 grams of protein and 8 grams of fibre while also being a great source of iron and calcium. Like all other products created here at Queen Street Bakery, these English Muffins are certified gluten-free, vegan, and packed with nutrients. With the right ingredients, you can transform these English Muffins from a delicious blank canvas into a wholesome and satisfying meal from morning to night, no matter how busy you are.

Now, let's get to the good stuff. Without further ado, here's the recipes you've been waiting for:

Breakfast - Peanut Butter Banana English muffin (gluten-free, dairy-free, vegetarian)

Starting the day with protein, carbs and fibre is a great way to get you through your busy morning and keep you full until lunchtime. Although simple, these are sure to hit the spot. 

Ingredients:

Optional:

  • 1 tsp of each, Flax, hemp, chia seeds

  • A drizzle of Honey  

Instructions:

  1. Toast both halves of the English muffin in a toaster to your desired level of crispiness

  2. While the muffin is toasting, slice half a banana 

  3. Once the muffin is toasted, spread a layer of peanut butter (or your favourite nut butter) onto each half

  4. Top each side with the banana slices

  5. For extra sweetness, drizzle with honey

Nutrition Boost:

For an extra boost, try topping it with a mixture of flax, chia and hemp seeds for added nutritional value. See our blog post on what a superfood is (& why we use them) for more information on these great ingredients!

For more protein, try pairing it with a side dish of Greek yogurt which can add 10g of protein per 100g (just under a half cup serving), to the already 3-4g of protein per tablespoon of peanut butter.

For even more nutrition, try topping your yogurt with ½ cup of mixed berries is a great way to add antioxidants to your diet. 

Wondering what an antioxidant is? Antioxidants are a general term that covers compounds such as vitamins, minerals and phytochemicals (substances from plants). These compounds help to keep us healthy in a whole host of ways. To learn more, check out our blog post on antioxidants - what they are and why we need them!

Final nutrition roundup: 

PROTEIN: 13g (23g if you add half a cup of greek yogurt!)

FIBRE: 10g (12g if you add 1/2 cup mixed berries)

 

 

Lunch - Chickpea Salad Sandwich (gluten-free, dairy-free, nut-free, vegan option)

Look no further if you have been craving a plant-based version of the classic tuna fish sandwich. This version is made with ingredients you most likely already have on hand. This is a great option for meal prep and keeping in the fridge for quick and easy lunches for the rest of the week.

Ingredients:

Optional:

  • Sliced cucumber

  • Seasonings to taste; salt, pepper, paprika, nutritional yeast 


Instructions:

  1. Start by draining and washing your can of chickpeas,

  2. Then add chickpeas into a food processor and pulse until a desired texture is reached (You can also mash chickpeas in a large bowl with a fork if you do not have a food processor or blender. This usually yields a more chunky than smooth consistency)  

  3. Chop celery and/or cucumber into small pieces

  4. Transfer mashed chickpeas into a bowl and mix in the mayonnaise, and chopped celery. Add in any additional seasoning to your preference

  5. Using an English muffin right from the package or after toasting it, depending on your preference, assemble your sandwich by spreading a layer of the chickpea salad mixture onto the muffin. Top with additional sliced cucumbers and enjoy

Nutrition Boost:

Did you know those little chickpeas pack a nutritional punch? In just one cup you can get 14.5g of protein, 12.5g of fibre, almost 5g of iron and some B vitamins. If you don't feel like eating it as a sandwich, this can easily be turned into a dip to pair with crackers or chopped veggies. 

Final nutrition roundup:

PROTEIN: 9g

FIBRE: 11g 


Dinner - Air-fryer Pizza Bites (gluten-free, nut-free, vegan option)

Is anything more nostalgic than a mini pizza made on an English muffin? This classic recipe allows you to build your favourite combo by mixing and matching the toppings and sauce options. 

Ingredients: 

Optional:

  • Meat of choice (about 8 slices of pepperoni, leave out for vegan option)

  • Vegetables of choice (peppers, tomatoes, etc.)  

  • Italian seasoning 


Instructions:

  1. Slice your English muffin and place it in an air fryer for 2-3 minutes at 400 °F to slightly toast

  2. While the muffin is toasting go ahead and prep your ingredients; wash and chop desired vegetables and shred your cheese

  3. Once the muffin is slightly toasted remove it from the air fryer and then it is time to assemble your pizza

  4. Spread a thin layer of sauce onto each muffin, sprinkle your cheese and top with your choice of vegetables and/or meat 

  5. Place the assembled muffins back into the air fryer for 3 to 4 minutes at 400 °F. Check after the 3-minute mark to see if the cheese has melted to your liking. 

Nutrition Boost:

Looking to bump up the nutrients in this meal? Try pairing it with a side salad. Greens and lettuce are great sources of micronutrients, especially vitamin A and vitamin K in dark leafy greens (think kale and spinach). You can customize the salad by adding different dressings and toppings. Salad kits are a quick and easy way to always have these ingredients. 

Final nutrition roundup:

PROTEIN: 19g

FIBRE: 10g 

See how easy it can be to make easy, nutritious meals with just a couple of ingredients? So what are you doing still reading this, go out and give it a try yourself! We would love to see what you come up with!

To find our English Muffins in a store near you, check out our store locator! They are now available in Canada at Loblaws, Farm Boy, Real Canadian Superstore, Zehrs, No Frills, Metro, Longo's, Atlantic Superstore, Calgary Co-op, Fortinos, Maxi, Provigo, and Whole Foods Market, and in the USA at Whole Foods Market & H-E-B!

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This article was written by Laura Hall, MHSc(c) & reviewed by Alicia Lang, RD, MHSc.

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