Why is milk an essential part of your pre-workout fuel?  

Whether you’re heading to the gym for a high-intensity workout or going for a brisk winter walk, starting your day with the right nutrients is key. Milk is a natural powerhouse that fuels your body efficiently: 

• Protein, for Muscle Support – Each glass of milk contains nine grams of protein, essential for muscle recovery and sustained energy. 
• Vitamin B12, for Energy Production – Helps convert food into energy so you can stay active throughout the day. 
• Calcium & Vitamin D, for Strong Bones – Supports bone health, which is especially important for those who love winter sports. 
• Zinc & Vitamin A, for Immunity – Helps keep your immune system strong, so you can stay active all winter long. 

By adding milk to your daily meals, you’re making a simple yet impactful choice for your overall health. And the best part? It effortlessly blends into your routine, just like in this nutritious and delicious pancake recipe. 

Just add milk and you’re getting 15 essential nutrients in every glass! Ontario milk contains protein, vitamin B12, vitamin D, vitamin A, zinc, and so much more. And it makes recipes like these blender oatmeal pancakes extra satisfying and delicious too! 

@real.life.nutritionist BLENDER OATMEAL PANCAKES ✨#AD @Ontario Dairy  Just add milk and you’re getting 15 essential nutrients in every glass! Ontario milk contains protein, vitamin B12, vitamin D, vitamin A, zinc, and so much more. And it makes recipes like these blender oatmeal pancakes extra satisfying and delicious too! 🥞 Here’s how to make them👇 Serves 4 (about 8 pancakes) EQUIPMENT 1 blender 1 large non-stick pan INGREDIENTS 2 quick cups oats, divided (see instructions) 1 cup Ontario 2% milk 1 egg 2 Tbsp ground flaxseed 2 tsp baking powder 1 tsp cinnamon 1/2 tsp salt 2 Tbsp maple syrup 2 Tbsp olive oil 2 tsp vanilla extract Butter or cooking spray, to cook To serve: local Ontario yogurt, berries, maple syrup INSTRUCTIONS 1. Add 1 cup of oats to your blender with local milk, egg, flaxseed, baking powder, cinnamon, salt, maple syrup, olive oil, and vanilla extract. Blend until smooth, about 20-30 seconds, scraping down the sides of your blender as needed. 2. Stir in remaining 1 cup of oats and let your batter sit for 5 minutes to thicken. 3. While your batter sits, heat a large non-stick pan to medium heat. Coat with butter or cooking spray. 4. For each pancake, pour about ⅓ cup of batter onto the heated pan. Cook for 3-4 minutes untouched, or until the top of your pancakes starts to bubble and the edges darken. Flip, and cook for another 2-3 minutes, until both sides are golden brown and your pancakes are cooked through. Repeat until all batter has been used. If your batter thickens, stir in extra milk as needed. 6. Serve with a generous scoop of Ontario yogurt. Top with berries and additional maple syrup, as desired. Enjoy! What would you top these pancakes with? Let me know in the comments! #dietitian #easyrecipe #healthybreakfast #protein ♬ original sound - Miranda Galati | Dietitian

Blender Oatmeal Pancakes 

Created by: Miranda Galati, @real.life.nutritionist 

Makes 8 pancakes.

Equipment: 

Ingredients: 

☐ 1 cup Ontario 2% milk 
☐ 2 cups quick oats, divided 
☐ 1 egg 
☐ 2 Tbsp ground flaxseed 
☐ 2 tsp baking powder 
☐ 1 tsp cinnamon 
☐ ½ tsp salt 
☐ 2 Tbsp maple syrup 
☐ 2 Tbsp olive oil 
☐ 2 tsp vanilla extract 
☐ Butter (for cooking) 

Toppings: Local Ontario yogurt, berries, maple syrup 

Instructions: 

1. Add 1 cup of oats to your blender with local milk, egg, flaxseed, baking powder, cinnamon, salt, maple syrup, olive oil, and vanilla extract. Blend until smooth, about 20-30 seconds, scraping down the sides of your blender as needed. 

2. Stir in remaining 1 cup of oats and let your batter sit for 5 minutes to thicken. 

3. While your batter sits, heat a large non-stick pan to medium heat. Coat with butter. 

4. For each pancake, pour about ⅓ cup of batter onto the heated pan. Cook for 3-4 minutes untouched, or until the top of your pancakes start to bubble and the edges darken. Flip, and cook for another 2-3 minutes, until both sides are golden brown, and your pancakes are cooked through. Repeat until all batter has been used. If your batter thickens, stir in extra milk as needed. 

5. Serve with a generous scoop of Ontario yogurt. Top with berries and additional maple syrup, as desired. Enjoy! 

Why is this recipe perfect for fitness lovers? 

• Balanced Nutrients: This meal offers a perfect balance of protein, fibre, and healthy fats to keep you fuelled.
• Quick & Easy: Just blend, cook, and serve – perfect for busy mornings. 
• Muscle Recovery: The protein from Ontario milk supports muscle repair and recovery after exercise. 
• Customizable: Add your favourite fruits or other toppings, for extra variety. 

Keep Your Health Goals on Track…The Simple Way! 

As we approach mid-February, it's easy to lose momentum on health goals set in January. But staying on track doesn’t have to be complicated. A simple, nourishing meal – made even better with a glass of Ontario milk – can help you stay energized and consistent all year long. 

So next time you’re looking for a quick, wholesome breakfast, just add milk! 

Discover more ways to fuel your body with milk at Dairy Farmers of Ontario.