A bounty of ideas for healthful breakfasts
Parents are beginning to again contemplate carpools, homework and how to keep hectic mornings moving smoothly. Because we shouldn't send our kids off to school without a healthful meal, we should start contemplating breakfast, too.
According to the Academy of Nutrition and Dietetics, two-thirds of teenage girls and half of teenage boys don't eat breakfast, even though it has proved to be essential to help them focus and maintain energy levels in school.
Let's move our kids, no matter what age, into the habit of beginning their days healthfully.
There are three key nutrients that make up a wholesome breakfast.
Protein
Provides concentrated energy for the body
Constructs the brain
Repairs tissue
Keeps the body satisfied longer
Healthful fat
Supplies energy
Builds the brain
Slows absorption of other parts of the meal, keeping the body satisfied longer
Fiber
Reduces risk of heart disease
Lowers cholesterol
Keeps the body full longer
Where to start
Serve any of these items with a side of fruit for a healthful breakfast.
Eggs
Hard-cooked
Scrambled (add veggies)
Egg nest: whole grain toast with an egg fried in a hole in the middle
Breakfast burrito: scrambled eggs and cheese in a whole-grain wrap
Frittata (Make in advance and heat up a slice, or make as muffins so they're easy to reheat, grab and go.)
Green eggs and ham (Chop a handful of spinach into tiny pieces and toss with eggs before scrambling. Serve with a side of nitrate-free bacon or ham.)
Smoothies
Start with a frozen banana
Add any combination of fresh or frozen fruit (berries, pineapple, mango, cherries)
For added nutrition, throw in a handful of greens (spinach, kale)
For protein: 1 tablespoon nut butter, a handful of raw cashews or sunflower seeds, or ½ cup plain yogurt
For a creamier texture: ½ cup almond milk or coconut milk
Add water if needed until it blends smoothly
Nuts and seeds
Low-sugar granola
Granola Wedges (see related recipe)
Banana spread with nut butter
Breakfast quesadilla: whole-grain tortilla spread with nut butter and sliced berries
Almond pancakes or waffles (make a big batch over the weekend and reheat in the toaster)
Whole grains
Pre-soaked oatmeal, quinoa, brown rice or millet topped with honey or maple syrup and fruit (soak your grain in the fridge overnight and then just heat up)
Whole-grain muffins (make on Sunday for the week)
Oatmeal pancakes (make a big batch over the weekend and reheat in toaster during the week)
Dairy
Yogurt parfait with fruit and nuts or granola
Other ideas
Sweet potato pancakes
Smoked salmon and mascarpone or cream cheese on sliced bread
A piece of whole-grain toast with sliced avocado sprinkled with salt and pepper
Scrambled tofu
Nitrate-free turkey or chicken sausage