FIRST WEEK OF MARCH IS NATIONAL SCHOOL BREAKFAST WEEK AND OUR AMAZING NUTRITIONIST, SUZIE FALCO, HAS SOME GREAT TIPS!!
This is National School Breakfast Week, and oh boy, this hits a nerve with so many busy parents as well as tired children! I am hoping that some tips I give you here will help the entire family as well as make for happier and more focused children in school.
It is very important for the child regardless of the age to have a healthy breakfast before their long day. A breakfast that gives them the energy they need with enough calories and nutrition, rather than the typical sugary or carb friendly favorite “bagel”. I will attach 2 recipes but mainly focus on products and tips for a simple and quick healthy breakfast that will help your child to have sustained energy and not crash in the morning.
Most families I work with have an issue with feeding their children so early in the morning. They tend to not be able to really sit down and grab something for the car. They also love carbs!! How about a bagel with less carbs and higher protein, and a cream “cheese” easy to digest? If the child is not gluten free, then Dave’s Killer Bagels (link) be a huge hit. They contain 13 grams of healthy protein (not from soy) using whole grains. This company also makes English muffins and a variety of breads. All organic and I have had great luck with my own children in switching to these. You can make a quick egg sandwich on one of these, spread with avocado for the ever popular avocado toast, or top with a product called “Violife” cream cheese (link) , or “Kite Hill” cream cheese (link). Both dairy free contain excellent ingredients with minimum processing. If the child likes it, cream cheese made from goat milk is excellent and easy to digest. I make my own veggie cream cheese (which is a favorite in my house) by just shredding some carrots, red pepper, or any other veggie I have in my crisper and toss in some onion powder for a truly delicious spread. You can also spread almond, or any other nut butter on the bagel or toast, which has always been a favorite. For gluten free high quality breads and products, Little Northern Bakery (link) makes an outstanding product with limited ingredients and nutrient dense.
Simple mills (link) is a company that makes gluten and grain free mixes that are loaded with nutrients and will keep your child satisfied and focused. Their pancake mix is excellent and made with flax, sunflower, almond, and chia seed flour. You can even make a batch of pancakes and keep in the freezer in a ziplock bag, and just throw in the toaster or microwave to reheat.
Scrambled egg tortilla wrap is another top pick for their simplicity and overall yumminess! . I use “Siete” brand (link) almond flour or cassava flour tortillas which are easy to digest and not loaded with carbs. I wrap the egg in the tortilla with a bit of butter or turkey bacon. I also add baby spinach to the eggs to sneak in a vegetable.
Here is a delicious simple smoothie for your child to head off to school with. This has protein, healthy fats, carbohydrates, and important nutrients that will keep them alert until snack time! Sunbutter is made from sunflower seeds and is great for those who need to stay away from nuts in general. No one will taste the avocado so no skimping! This is adapted from Danielle Walker’s Against All Grain health blog. This would also be a great start to mom or dads day as well!
Healthy Breakfast Smoothie:
- 1 ripe frozen banana, cut into chunks (cut before freezing!)
- 1 tablespoon maple syrup (the real stuff)
- ½ ripened avocado
- 1 heaping tablespoon cocoa powder (raw cacoa is best)
- 2 tablespoons peanut butter or sunbutter (for children allergic to nuts)
- 1 teaspoon flax seeds
- 1 teaspoon vanilla extract
- 1 cup organic whole milk (or nut milk)
Blend in high speed blender and serve!
Here is another one of Danielle’s amazing recipes!!!
¼ cup coconut flour
½ cup almond butter
6 pitted dried dates, soaked in warm water for 15 minutes
¾ cups shredded coconut
½ cup unsweetened applesauce
2 medium eggs
½ tablespoon cinnamon
1 teaspoon vanilla
¼ teaspoon salt
½ teaspoon baking soda
2 tablespoons dried unsweetened dark cherries
2 tablespoons chopped walnuts
3 tablespoons currants
- Preheat your oven to 350 degrees.
- Combine the coconut flour, almond butter, and dates in a food processor. Process until well combined and the dates have broken up into really small pieces, about a minute.
- Add the shredded coconut, applesauce, eggs ,cinnamon, vanilla, salt and baking soda and process for 30 seconds until a wet dough forms.
- Add in the remaining ingredients, and pulse once or twice until the fruit is incorporated into the dough but chopped up.
- Using an ice cream scoop or large tablespoon, drop the dough in heaping spoonfuls onto a cookie sheet lined with parchment paper. Dip a metal spatula in water, and use the bottom to lightly press down each ball of dough. These cookies will not spread or rise so make sure to make them the shape you want them prior to baking.
- Bake for 12-15 minutes, until they are golden on top and slightly brown along the edges.
Call our office at 617-328-6300 to make an appointment and figure out a customized plan that fits your unique needs or to ask our nutritionists any questions!