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We know it’s a cliche, but that doesn’t mean it’s not true: breakfast is the most important meal of the day for growing kids. Sadly, though, 30-48% of American children skip breakfast every day. To us this is a crime. Getting your kids to eat that mighty little meal is about the simplest way we know to set them up for better grades, better health, and better energy. Kids who eat a regular breakfast score better on standardized tests, they get sick less frequently and they’re less likely to become obese.
But the quality of that breakfast matters: it needs to be made from real food from plants and animals, not the chemicalized, artificial sugary stuff that still passes for food in this country. Eating “toaster pastries” or some other junky “breakfast” will just start him out on the blood sugar roller coaster where the more sugary stuff he eats, the more he’ll want.
If your child eats and drinks enough sugar, we can pretty much guarantee you he’ll totally refuse that broccoli at dinner. Besides what it does to their waistlines, sugar will change your child’s taste buds ~ it can actually turn them off of vegetables altogether.
But kids do love sweet, especially in the morning, so give them something gently sweet, like fruit. And pair it with some protein or healthy fat to give it staying power and keep them off that blood sugar roller coaster. It doesn’t have to be perfect, it just has to be real food that tastes good.
Following are some ideas for delicious, super-quick breakfasts that include some protein, fiber and fat…
Put all ingredients into a good (sturdy) blender and blend until smooth.
Yield: about 3 cups
Put all ingredients into a good (sturdy) blender and blend until smooth.
Yield: about 2 1/2 cups
Optional extras:
Put all ingredients into a good (sturdy) blender and blend until smooth.
Yield: about 3 cups
Notes:
Think about combina tions that you like when mixing and matching, such as nut butter and chocolate, or pumpkin and apple pie spices, or tropical fruits and coconut.
If you use presweetened milk or tropical fruits, omit extra sweeteners. Add sweeteners last, in any case, and taste smoothie before adding them, as you may find them unnecessary.
Don’t ignore the extras-smoothies are a great way to add extra fiber or Omega 3 fatty acids
Enjoy the “10 second” Fruit Roll Up French toast-style:
Warm a little butter or olive oil in a large sauté or frying pan over medium heat. Whip together 2 eggs and 1/3 cup milk (can use cow, soy, almond, rice, etc) with a dash of vanilla and 1 t of cinnamon. Make up 4 Fruit Roll Ups (recipe here) and pinch the ends of each one together until they seal a bit. Carefully place a whole roll up (one at a time) into the egg mixture and soak it like French toast. Lift the roll up out of the mixture and place it into the frying pan, folded side down to keep it together. Gently cook the Roll Up until the edges are sealed and the whole thing is lightly browned. Serve as is or offer a bit of syrup or agave nectar for dipping.
Sliced apple, pear, peach or other seasonal fruit
Small handful nuts or seeds such as almonds, cashews or pumpkin OR peeled boiled egg
A piece of fruit and a few nuts or a boiled egg make a great balanced breakfast and take no time at all to make.
Yield: 1 serving