We’ve always heard, “Breakfast is the most important meal of the day.” Without question this is true, especially for our kids. For brain development, their daily energy levels, their ability to focus.
It can be a challenge with all of the over processed options you see in the grocery store.
Fruit Loops ARE NOT AN OPTION.
Getting your kids to eat a good breakfast in the morning is simple–if you just do a little planning. You need a few of these quick and healthy breakfast options in your arsenal.
Make a shopping list that includes all of the items below and plan out your week. If you are not a morning person, put out plates, glasses and put ingredients together ready to go from the fridge. If they take vitamins (which they should), place them in little ramekins at their place setting. Still plan to get up 10 minutes early. It makes all the difference.
Breakfast only takes 15 minutes, and it can be a great way to take a moment to set your intention for the day, spend a moment with your kids and treat yourself like the royalty you are.
Feed them royally (as our friends at Hail Merry might say) with some of the following options:
- Bob’s Red Mill Rolled Oats. Just add hot water and wait two minutes. Add maple syrup and cinnamon, even berries for a sweet treat. You can also cook steel-cut oatmeal in your crock pot the night before so it will be ready in the am.
- Vital Farms pastured eggs. It is very important to get protein in them, keeping blood sugar levels even. Eggs are SOOO fast and easy to make. Try one over medium cooked in coconut oil. Serve them boiled with salt and pepper. Scramble them with spinach if your kids are open to the next level. And why pastured?
- 2/3 more Vitamin A
- 2 times more omega-3 fatty acids
- 3 times more Vitamin E
- 7 times more beta carotene (according to my friends at Vital Farms)
- Applegate Farms Chicken Maple Sausage, scrambled egg and whole wheat English muffin–or try a Van’s GF waffle with it, like a wrap! No nitrates, organically grown.
- Fresh smoothies made with frozen berries, bananas, almond milk, pomegranate juice, raw protein like Amazing Meals. Stock up on your ingredients. Keep cacao and agave on hand too. Try the Blueberry Brain Boost Smoothie. Sneak in hemp seeds for extra protein.
- Vigilant Eats Oat Cereal if you are in a super rush. Just add cold or hot water and go. Spoon is already in the cup! Eleven grams of protein to start your day. Come get yours at The GEM!
- Cherrybrook Farms (gluten-free) pancakes with blueberries. This gluten-free brand is amazing!!!! They really are fantastic when cooked with coconut oil. They need almost no syrup! Combine with #2 or #3 to balance with protein.
- Healthy granola, like Hail Merry’s Cherry Almond Hemp with vanilla almond milk or organic Greek yogurt. Add fresh sliced pineapple on the side.
- Ezekial Bread toasted with almond butter and their favorite jam (not the kind with food coloring and lots of chemicals. Read your labels!)
- Make a peanut or almond butter and jelly whole grain waffle. Heavy on the organic peanut butter.
- Breakfast burrito–whole wheat tortillas–the fresh ones from Central Market or Whole Foods, not the ones with a gazillion ingredients–mixed with scrambled eggs and pico de gallo. You can drain a can of black beans the night before and add those in the mix too.
- Quinoa Cereal. It’s reminiscent of Cream of Wheat, but SOO much better. Here’s a recipe. Play with it–your kids just might love it!
- Bonus: invest in a citrus juicer. You can make fresh squeezed orange or pink grapefruit juice in a matter of seconds. It is AMAZING and a tremendous source of Vitamin C. Everyone thinks it’s cool to operate.
And remember this important detail for breakfast: if it comes from a box, read the label. If you don’t know what the ingredients are or how to spell them, toss it.
Do you have a whole food, protein rich breakfast favorite you’d like to share? We’d love to hear about it!
So much of what we feed our kids is full of chemicals and overprocessed, nutrient depleted food stuff. Junk food abounds. Providing your family with nutritious, acceptable and SAFE food is HARD to do! Almost everyday inside The GEM, we hear parents wishing they had better options that their kids would want to eat.
Fast foods are pumped full of chemicals (even Chick-fil-A contains food colorings and an “anti-foaming agent” in their fries that is also used in plastics). Packaged snacks are made with hydrogenated oils (Oreos), rendered beef fat (Chef Boyardee). Food coloring is linked to ADHD and depression. Hidden sugars are everywhere.
These things are acidic, linked to cancer, allergies and make their little brains foggy. You can find better commitment to healthier foods just by knowing what some of these things do to you. I know you can!
Here’s where to start:
1. Try to tell your kids WHY unhealthy choices are bad. Make the reasons relevant to them. If you tell your son that he will play better basketball if he doesn’t choose to eat the electric blue cupcakes before a game, he will listen. Tell your pre-teen girl that eating lots more green leafy vegetables will make her skin glow and eliminate breakouts, you have her ear. Tell your 5 year old that super heros eat grilled organic chicken and broccoli and you atleast have a chance.
2. Have easy to grab options ALWAYS available. This IS YOUR RESPONSIBILITY AS A PARENT. If you have a bowl of washed strawberries and grapes in the fridge, they will eat them. Have a plate of veggies, dip, cheese cubes and sliced apples out when they come home from school. Fresh made organic popcorn is always a crowd pleaser. They will eat it!
3. Healthy eaters don’t happen overnight. KEEP IT UP. It takes 10 times of tasting for a palate to change. Plus, they will learn to expect healthy options on their plate every meal and know they will have to try atleast 2 bites. I promise it will happen.
21 Good, Healthy Snacks for Kids
- Organic popcorn made in a Whirley Pop with coconut oil and sea salt. DEE-LISH.
- Sliced cucumbers marinated in water, 2 tablespoons of Braggs apple cider vinegar, a touch of agave. SOOO good.
- Fresh pico, salsa and bean dip. Nachos with pinto beans and cheese are a much better option than Cheetos! Always have these in your fridge.
- Cubes of yummy, premium cheddar cheese. (Not the Kraft crap)
- Sunflower Seeds, Pumpkin Seeds, dehydrated fruits. Pistachios are fun to eat.
- Sliced apples with organic peanut butter, if you don’t have nut allergies. Cutie oranges.
- Slice bananas and freeze them. AWESOME. Grapes too.
- Keep frozen berries (1c), bananas (1), almond milk (1c), pomegranate juice (1/2c) and raw protein powder on hand. Make a Sparkle Berry smoothie. They will love you!
- Turkey (Applegate Farms makes a great one) with a little mustard wrapped around a sesame breadstick
- Mini pizzas made with whole grain english muffins, fresh marinara (no sugar, all natural), mozzerella
- Fresh lemonade will quench any thirst. 1/2c lemon juice, 1/3c (or less) agave, 4 c water. Make a pitcher and keep it on hand.
- Lentil Soup with homemade croutons made with coconut and olive oil. Dinner or snack.
- Bowl of oatmeal with maple syrup. Healthy granola that doesn’t list sugar as its first 3 ingredients.
- Surprise your kids with Breakfast for after school snack: organic pastured eggs (Vital Farms is my fave), Applegate Farms chicken maple sausage. An amazing after school treat.
- Sami’s Cinnamon Chips will disappear at carpool time. Kids LOVE these gluten free, high fiber, low sugar (but don’t tell them that) chips. Available at The GEM.
- Whole wheat pasta already made. Even better is Tinkyada brand gluten free pasta. Find a pomodoro sauce that is clean and healthy with nothing but tomatoes, garlic, spices. NOTHING ELSE. A touch of olive oil, maybe.
- Make your own pita chips–sprinkle whole grain pita chips with parmesan cheese and broil until golden brown. Annie’s Cheddar Bunnies–in a pinch–are okay.
- Steam frozen edamame and add sea salt
- Roasted chickpeas. So fun!
- Make organic oven fries. YUM!
- Make your own cookies and brownies as a special special treat. Just use organic flours, whole butters and real chocolates. A little goodness goes a long way.