Quick and Healthy Breakfasts for Families on the Go!

Quick and Healthy Breakfasts for Families on the Go! Breakfast is the most important meal of the day because it sets the tone for the entire day. Breakfast is literally a “breaking” of your “fast” and it is essential that you make healthy choices for yourself and your family. With school starting up and the stress of early school drop offs beginning, getting systems in place for your morning routine will greatly help you reduce stress and send yourself and your family off nourished and relaxed.

Here are some helpful hints to get you off on the right foot:

Stock your pantry
This is easier than it might seem. Always have staples on hand so that you can prepare breakfast in a nanosecond if need be! At our house, I always have healthy cereals (Envirokidz and Barbaras for the kids and Dorset for me and my husband), frozen waffles by Van’s (whole wheat flax seed or blueberry ones), 7-grain bread, yogurt, almond butter, no sugar jelly, maple syrup. orange juice, rice and soy milk (or regular milk if that is what your household drinks) and some fresh fruit such as bananas, blueberries and strawberries.

Keep it simple
During the week, we keep it simple and quick and the children chose from cereal, waffles or toast. My daughter drinks orange juice and my son drinks milk and I always put out a bowl of fresh cut fruit. You are not a terrible mother if you do not make huge, lavish breakfasts during the week. I find that cooking complicated meals during the week only leaves you tired and harried and much more likely to be grumpy and snappy as you rush trying to get everyone off. When circumstances arrive and you do have more time then by all means make your child their favorite scrambled eggs or pancakes, but otherwise save it for the weekend! One of my son’s favorite breakfasts, believe it or not, is Zucchini French Toast (see recipe below) and my daughter’s favorite is scrambled eggs. These can be cooked together in under 5 minutes for a special treat

Prepare the night before
This may seem over the top but one of the most helpful things I do the night before is to set the table and prepare the coffee maker. If I know I am serving cereal for breakfast, then I go ahead and put the bowls and spoons out. If I know I am serving waffles, then I will put out forks and knives- and even the maple syrup. This cuts down on prep time in the morning and taking some additional time to put out some favorite placemats and napkins just makes for a nicer way to start the day. For further preparation, I also pre-cut fruit in batches that can be used for a few days for breakfasts or for snacks.

Make it fun
Try to vary what you serve your kids. If you have had cereal one day, then serve toast with almond butter and no-sugar jelly the next. My kids love Pb&j paninis (see recipe below.) Another fun breakfast to put out is a Yogurt Bar. Place a big bowl of vanilla yogurt (you can buy big containers of Stoneyfield or Brown Cow) in the center of the table. In other small bowls, place walnuts or pecans, raisons, dried cranberries, shaved coconut, fresh fruit, honey or whatever else you have on hand. This may sound complicated but again prepare the bowls the night before and just plop them on the table in the morning. The kids LOVE this! Another favorite in our house are Smoothies(see recipes below). Not only are they packed with nutrients but they are easy and fun to make! My son likes to make the chocolate green powder one below and literally throws in everything- flax seed oil, almond butter, kefir and tons of frozen fruit and loves to make his concoction!

One hint: Towards the end of the week take any fruit you may not use and cut it up and place it in ziplock bags in the freezer to use in your smoothies. Not only will this save you from having to throw out tons of fruit each week but it will also make it very easy to have frozen fruit at hand.

Do not overlook using leftovers
If you cook brown rice or quinoa for dinner, use the leftovers in the morning to make delicious hot cereals. Oats and barley are also good choices. These grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than Echinacea according to a Norwegian study. In humans, these antioxidants boost immunity, speed wound healing and may help antibiotics work better. In the morning, I prepare one of these hot grains with raisons, honey, rice or soy milk and top it with berries, bananas coconut, walnuts or whatever strikes my fancy. This is a great treat to serve your children in the morning- I serve all the toppings in small bowls and they love to make their own mixtures!

Don’t skip it
Whatever you do don’t skip breakfast. This applies more to us moms who don’t always seem to have the time to have breakfast. Hopefully, the points above will free up some time but if you just can’t or don’t want to eat during the morning rush, make sure you carve out some time after you get the kids off to school.

Oliver’s French Toast

4 eggs
2-4 slices of bread (whole wheat or whole grain preferable)
Zucchini (or carrot, banana or any other combo of fresh fruits or veggies)
Grated cheese (optional)
Non-stick olive oil spray (for pan)
½ cup soy or rice milk
Flax seed meal or oil
Maple syrup

Puree whatever vegetable or fruit you are using. I recommend pureeing a few things a la Jessica Seinfeld and keeping them in the freezer. Bananas or applesauce can be added or mashed quickly. In a bowl, wisk the eggs, milk, and flax seed oil.

If you are cooking for more than one person and would like to also cook scrambled eggs then add cheese and pour half of the mixture into an omelet pan. Add the puree to the remaining mixture, and press the bread firmly into the mixture and coat both sides. Coat a nonstick skillet with cooking spray and cook toast on each side until golden brown. You can pour all of the mixture in the pan along with the bread. Serve warm with maple syrup, yogurt or fruit (however your crew likes it!)


PB&J Paninis

7-grain toast
Almond butter
Honey (preferably raw honey)
Bananas

Slather bread with almond butter and honey and add sliced bananas. Place in Panini maker and grill. These are delicious and feel decadent (while actually being healthy and checking several food groups- carbohydrates, protein & fruit.)

Green Powder Smoothie

Berry Green, Kyo-Greens or Nature’s First Food Powder
Vanilla almond, soy or rice milk (I prefer vanilla almond milk)
Silk Milk vanilla creamer (optional but makes it richer tasting)
Frozen banana (optional)
Dash of agave nectar (optional if you need it sweeter)

Add green powder, 1 cup milk, ½ cup creamer and the frozen banana in the blender and blend. If you want to make it thicker, then just add ice. My 5-year-old daughter and I make this all the time for a healthy snack in the afternoon before or after sports and she adores it!

Chocolate Green Powder Smoothie

Chocolate Flavored Green Powder (I like Amazing Grass)
Vanilla almond, soy or rice milk (I prefer almond)
Silk Milk vanilla creamer
Frozen banana or any fresh berries
1 tbsp Almond butter (optional)
Flax seed oil (optional)
Dash of agave nectar and/or vanilla (optional)

Blend in blender and enjoy!

1 Comment

  • Kent
    July 29th, 2014 at 12:07 pm

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    ñïàñèáî çà èíôó!!…



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