School is back here in Fort Mill starting tomorrow and that means getting back into the routine with homework, getting up early and packing lunches. Both of my kids have absolutely no appetite in the morning, unlike me who wakes up starving, so it is very difficult to get them to eat before they leave for school.
Even though their tummies aren’t hungry, it is important for them to eat breakfast because it is the most important meal of the day. Researchers at Harvard found that students who ate breakfast in the morning were significantly more attentive in the classroom, had less behavior problems and earned higher grades. Kids who fuel up in the morning also have more energy, giving them both the brain and muscle power to fully participate in classroom activities. They are also less prone to illness, obesity and health problems.
However, even with all of the research backing the importance of breakfast, 8-12 percent of elementary-age children skip breakfast according to the Healthy Children website. The problem just gets worse by middle and high school, with that number jumping to 30 percent.
While breakfast is important, not all breakfasts are created equal. A breakfast consisting of sugary cereal will just cause a blood sugar crash later in the day, resulting in sleepiness and lack of concentration.
So what can a busy parent do? Mornings are already hectic, so parents need quick, easy breakfast ideas that give their kids a balance of protein, carbohydrates and healthy fats.
Try out some of these healthy breakfast ideas to give your kids the energy boost they need, without taking away precious time in the morning.
Parfait’s made with greek yogurt provide the added bonus of protein with dairy. Add your favorite berry for tummy-filling fiber, vitamins and minerals. Top with your child’s favorite cereal for a yummy treat.
•6 oz. plain non-fat greek yogurt
•6 oz. raspberries
•1/4 cup oat cereal
•Honey, to taste
Layer greek yogurt, cereal and raspberries in a tall parfait glass. Repeat layers twice, ending with raspberries and a drizzle of honey.
Pumpkin pie oatmeal
Cook in a slow cooker overnight and breakfast will be ready in the morning.
- 1 15-oz. can pumpkin
- 5 cups water
- 1 ½ cups steel-cut oats
- ¼ cup honey
- 1 Tbsp brown sugar
- 1 tsp cinnamon
- ½ tsp nutmeg
- ½ tsp salt
- ¼ cup raisins
- ¼ cup walnuts
Combine everything except for the raisins and walnuts in a slow cooker and cook on low overnight or for 6 hours. Stir well before serving. Top with raisins and walnuts if desired.
Make these muffins on Sunday and freeze them. Simply microwave for 30 seconds in the morning and your child can munch on this healthy muffin while walking out the door.
•1 ripe bananas •2 cups almond flour
•1/2cup greek yogurt •1 tsp pumpkin pie spice
•2 eggs •1 tsp baking soda
•1 cup Truvia •2 tsp baking powder
•1 cup nonfat milk •1/2 tsp salt
•1 tsp almond extract •1 cup frozen blueberries
•1 tsp vanilla extract •1/2 cup slivered almonds
- Pre-heat oven to 375 and spray muffin pans with nonfat cooking spray
- Mash banana in a large bowl and add greek yogurt, eggs, Truvia, milk and extracts. Mix until combined.
- In a separate bowl, mix flour, baking powder, baking soda, salt and spices. Add flour mixture to the wet ingredients, stirring just until combined and being careful not to overmix.
- Add the blueberries and almonds and gently fold into the mixture.
- Fill muffin cups and bake at 375 for 30 minutes
Healthy recipes when you have a bit more time
These muffins are full of protein, healthy carbohydrates, spinach and low-fat dairy.
- 4 whole-wheat English muffins
- 4 eggs
- 4 slices 2% cheese
- 1 cup spinach
- 2 tsp olive oil
- Heat olive oil in a small sauté pan and add spinach. Cook for about 1 minute on medium-high heat, or until wilted. Transfer to a bowl to keep warm.
- Return pan to heat, add one egg at a time, cooking for 2 minutes, or until egg white is set, flip and cook for an additional 2 minutes.
- Meanwhile, spilt the English muffins in half and toast. Heat Canadian bacon slices in the microwave for 30 seconds.
- Top English muffin with spinach, egg, Canadian bacon and one slice of cheese
Do you have any breakfast recipes you can share? I’d love to hear from you!