Healthy Breakfast: In a Hurry

healthy breakfast healthy breakfast

 

A healthy breakfast in a hurry may seem impossible.  But, with a little thinking ahead, you can easily provide your family with a hearty, hurried breakfast that only takes a little bit of planning.  Why is a healthy breakfast so important?  A good breakfast is the fuel that gets you and your kid ready for the day.  When kids eat breakfast they have more energy, make healthier eating choices throughout the day, and do better in school.  Starting the day without breakfast can make kids irritable, restless, and tired.  A healthy breakfast even in a hurry, is an important start to every kid’s day.

Grabbing an on-the-go breakfast through the fast food line, is the one thing you DON’T want to do.  Many of these breakfasts have just as much calories and fat that your child will need for the WHOLE DAY!  Stay out of that line and grab and go from your own kitchen. Here are some suggestions for a healthy breakfast:

  • 1 tbsp peanut butter or sunflower butter on a whole grain piece of toast
  • A  handful of almonds with a glass of orange juice
  • A slice of turkey and a handful of whole grain crackers
  • Handful of dried peaches with a handful of walnuts
  • Banana and 1 tbsp of almond butter
  • Apple and a cheese slice
  • A mini bagel with a slice of tomatoHere are some quick breakfast recipes for on-the-go.

    Berry Smoothie  Makes 4 servings

    2 ½  cups fortified vanilla soy- or rice milk
    2 bananas

    1 cup unsweetened frozen raspberries or blueberries

    1 cup of cold water

    1 tbsp honey or maple syrup

    Combine all ingredients in blender and process until very smooth and creamy. Serve immediately.

    Peach Smoothie  Makes 4 servings

    2 fresh peaches, sliced and frozen
    2 cups fortified vanilla soy or rice milk

    2 tbsp of flaxseeds

    1 cup of water

    2 tbsp of apple juice concentrate

    Combine all ingredients in a blender and process until smooth, 2 to 3 minutes. Serve immediately.

     

    Banana French Toast  Makes 4 slices

    2 bananas
    2/3 cup almond milk
    2 tablespoons maple syrup
    1/2  teaspoon cinnamon

    1/8 teaspoon nutmeg
    4 slices whole-wheat bread
    coconut oil

    Blend bananas, almond milk, syrup, cinnamon, and nutmeg until smooth. Pour into shallow dish. Apply the oil to the skillet, heat the skillet over medium-high heat. Soak bread slices in the milk/banana mixture.  Transfer to the skillet and brown on both sides.

     

    Making breakfast ahead of time is another strategy for avoiding the drive-thru line.  Bake a big batch of muffins on Saturday and freeze them.  The night before, you pull out the ones you need and let them defrost in the kitchen.  Whala…a healthy, hearty breakfast you’ve made for your family.  You can start the crock pot the night before with a hearty breakfast oatmeal that will be ready in the morning.  Here are some recipes for breakfast that you can prepare ahead of time.

    Slow cooker oatmeal  Makes 4-5 servings

    2 apples, peeled, cored, cut into 1/2-inch pieces

    1 ½  cups almond milk

    1 ½  cups water

    1 cup uncooked steel-cut oats

    2 tablespoons maple syrup

    1 ½  tablespoons butter cut into pieces

    ½  teaspoon cinnamon

    1 tablespoon ground flax seed

    ¼  teaspoon salt

    Apply coconut oil to the crock pot. Add all ingredients to crock pot. Stir, cover, and cook on low for about 7 hours. Spoon oatmeal into bowls.  Can top with additional milk, chopped nuts, or more fruit.

     

    bran muffin

    Fiber Muffins 

    1 very ripe banana, 3 beaten eggs

    2 grated apples w/skin – include the skin
    2 tbsp olive oil
    1 handful organic frozen blueberries

    1 handful of dried cranberries
    2 handfuls of chopped walnuts
    2 cups oat bran
    1 handful whole ground flaxseed meal
    1 handful whole grain steel cut oats
    1 tsp baking soda
    1 tsp baking powder
    1 tbsp honey

    1 tsp cinnamon
    1 cup of soy or almond milk
    Mix all the above ingredients except for the milk.  Once mixed thoroughly, add enough milk so the batter holds together but is not runny–just very moist. Fill baking papercups ¾ full.  Bake at 350 degrees for approximately 30-45 minutes until top is crusty.

    It doesn’t take a lot of work to start your child’s day with a great meal.  You don’t have to spend a lot of money, time or calories to have a healthy breakfast. Just have a few ingredients available and plan ahead for a healthy breakfast – even in a hurry.

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