We have all been told that breakfast is the most important meal of the day, but with the constant rush of weekday mornings, who has time for a healthy breakfast?
When we give our kids a quick fix, like cereal, their blood sugar quickly rises, followed by a huge crash– leaving them tired and hungry.
Yes, it can be challenging to feed our kids a healthy meal before getting them off to school but the good news is that it’s not impossible. Actually, it’s easy! There are so many great recipes that will start their day off the right way– meals packed with fiber, slow burning carbs and protein. The key is to have a few quick recipes up your sleeve and of course, being prepared.
Before we get into the recipes, I want to remind you why this is a crucial area to dedicate a little more of your time and attention. Making sure our kids are well fed before leaving the house is important because not only do we need to fuel our bodies we also need to fuel our brains.
Studies show that a meal packed with “brain foods” such as protein, omega 3 fats and B vitamins will encourage concentration, memory, and brain development. Best of all a healthy balance of brain foods can reduce mood swings and boost energy levels.
Here are some recipes to try:
Take 4 eggs and put them in a blender with a handful of spinach. Blend until smooth and green. Cook just as you would scrambled eggs. Kids love them because they are green– you love them because they are eating spinach before 8AM! Be sure and add some fruit or whole wheat toast. Kids need a balance of protein and carbohydrates at every meal.
Yogurt can be a hidden vessel for sugar. Some brands can sneak in over 30 grams of sugar per serving– that’s 7.5 teaspoons! Yikes. Here’s a great tip– use vanilla yogurt and add plain Greek yogurt. I have yet to meet a kid yet who can tell the difference. By adding Greek yogurt you are adding more protein to their meal. In small serving bowls put dried fruit, fresh fruit, nuts, seeds and get your kids to make their own favorite combinations.
Toast and Nut/Seed Butter
When choosing bread for your child consider the fiber. You want a brand that has at least 3-5 grams of fiber per serving– or more! This is a great opportunity to get some whole grains into their little mouths too. Be sure and look for breads that actually say “whole grain” in the ingredients listed. Add some nut butter– sunflower seed butter is a favorite in our house– 7 grams of protein per serving.
English Muffin Faces
Take a whole wheat muffin and toast it. Spread with good quality cream cheese. Use some cucumber and cherry tomatoes to make a “face.” Blueberries and almonds are fun too!
I hope I have inspired you to be creative and think outside the cereal box. Be the one that gives your kids’ a healthy start to their day—their health depends on it. Be well and happy eating…
Angela Martin is a Personal Health Coach trained through the Institute of Integrated Nutrition. As a mother of two young children, Angela knows how difficult it can be to commit to self care. Her passion lies in empowering, motivating and supporting mothers to start taking care of themselves. You can learn more about her at www.marinhealthyliving.com or email her at firstname.lastname@example.org