Quick and Healthy Breakfast Ideas Perfect for School Days

Doctors say it’s the most important meal of the day, so don’t let your kids skip it.

The first few weeks of school are so hectic, it’s easy to justify throwing a protein bar at each kid before loading everyone into the car or onto the bus. But think again: breakfast is the meal that gives us energy throughout the day; it gets our metabolism revved up and helps us put our thinking caps on. Eating a square meal in the morning is associated with reduced risk of heart disease and diabetes. It has also been shown to improve memory1.

Time is of the essence first thing in the morning, so making a fancy meal isn’t always in the cards. However, there are some things you can do to ensure everyone in your home gets that healthy breakfast.

  1. Veggie and Fruit Smoothie. It doesn’t have to be elaborate: a handful of berries, a couple chunks of cucumber, a scoop of whole yogurt, and a splash of apple juice can combine to make a delicious breakfast treat. To make a smoothie smoother, consider frozen banana or avocado. Make a big batch and dole it out to the whole crew.
  1. Granola and fruit. Instead of sugary, processed cereal, mix some whole grain granola in with fresh berries and kefir. Kefir is a little lighter on the fat and texture, plus it’s packed with probiotics that protect us from sickness.
  1. Pumpkin spice oatmeal. A couple of cups of quick oats combined with water, a can of pumpkin puree, and some spices like cinnamon and nutmeg will feed your whole family happily. Sprinkle in some walnuts or pecans for a little more punch.
  1. Over medium eggs and beans. To make this quick, heat your water in an electric kettle, and boil eggs on the stove for six minutes. You can set the timer and attend to something else while they cook. When you pour the water off and let the eggs cool a little, use the hot pot to your advantage and cook up the previous nights beans or use canned black beans, pinto beans, even refried beans. When the beans are hot, portion them into bowls and shell the eggs, which will be semi soft at the yoke. You can top with salsa for the grownups and avocado for the kids.
  1. Turkey and cheese melts. Take a few pieces of whole grain toast, sprinkle a modest amount of cheese (goat cheese and sheep cheddar taste great) and top with sliced turkey. Stick the melts in the broiler for a minute and voila!
  1. Rice with nuts and raisins. Leftover white or brown rice are great breakfast grains because they are so versatile. Mix in cinnamon, maple syrup or honey, nuts and raisins, and then top it off with a little yogurt. The kids will love it!

 

Another pointer in setting the whole family off to a AM good start: if you have an extra 10 minutes some days, sit down at the table, power the devices down, and actually enjoy the meal! We all want our kids to feel energized and ready to focus, so whether that’s at the table or usually on-the-go, power up with the right amount of proteins, good fats, and carbs. Getting a good breakfast routine down will serve your kids for life.

 

References:

  1. http://www.livescience.com/39598-reasons-never-skip-breakfast.html

About Susie Almaneih

Susie Almaneih spent several years during her young adulthood teaching children dance at her church group, as well as other cultural-based activities. Susie now spends as much time as she can giving back to the families in her community. Over the years, this love for community has evolved into a deeper love for delivering positive and creative content and awareness to families of all ages.

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