You’ve heard it before, but we at Manhattan Milk will say it again: breakfast is the most important (and our favorite!) meal of the day. Breakfast has been linked to a lower risk of heart disease, diabetes and kidney disease, and even to better performance in school. Kids who eat breakfast also may be able to control their appetite better, possibly contributing to a healthier weight.
This is my daughter Lily as we are getting ready to devour our breakfast of freshly delivered pastured #CarolsEggs, believe it or not the shell is actually BLUE! They taste SO fresh, the yolk bright yellow, packed with B vitamins and beta-carotene (ideal for a strong immune system); great way to start the day when scrambled up with some zucchini and chopped organic spinach. With her eggs, Lily adores medium pico de gallo, and this fall, orange cherry tomatoes are super sweet, packed with antioxidant lycopene (for super vision), and vitamin C rich tangerines (natures protection from the flu!). Overall, this breakfast does her body good!
Here are five strategies that we use in our family for an easy, quick and healthy meal in the morning.
1. Think outside the (cereal) box. Don’t limit yourself to “breakfast food.” Toddlers don’t know that a turkey burger isn’t standard breakfast fare. Serve up hummus or avocado with toast triangles for dipping, a quick egg scramble alongside some turkey slices, fresh cheese, a few spinach leaves and sliced with tomatoes.
2. Pancake it! Though my hubby and I love to eat pancakes on the weekend, they are actually a great grab-and-go finger-food for toddlers and kids! Plus, they allow you to stuff more nutrients inside. To prepare, simply mash a banana with a fork, whisk in an egg, sprinkle in some cinnamon, add a dash of vanilla extract and pour into a warm pan coated with 1 tbsp of coconut oil. AND, if you're feeling fancy, grate in some green zucchini! Your kids will never know or notice the difference, I promise. The added fiber will keep them going strong throughout the morning. You can top with some chia seeds for an added fiber-rich, filling crunch. Add oats, fresh milk, squash puree, grated carrot, sweet potato and get creative -- extra vitamins and minerals never hurt!
3. Pack a protein punch. Protein helps lengthen the amount of a time a child will feel satisfied after a meal. Here are some easy ideas: Give a cup of milk (cow’s or almond), melt a slice of cheese on a slice of whole grain bread, make a yogurt parfait topped with fresh or frozen fruit, make a sandwich with nut butter and fruit. If you’re more ambitious, make a quiche with egg, cheese and veggies (this freezes well too). Throw a few grapefruit slices alongside some cottage cheese and you're all set!
4. Sip, sip hooray! If you have a blender, you have a powerful breakfast tool. Making a nutrient dense smoothie with Greek yogurt, water or milk (cow’s, almond, coconut, hemp…any of them!), organic greens (spinach, kale, cucumber, celery, beets) and organic fruit (fresh or frozen) like darkly colored berries. If you really want a nutrient boost, add ground organic flax, hemp or chia seeds, or even almond butter! You can prepare the veggies and fruit the night before, add the powders to the mixing cup so that you add the ice and you're ready to roll.
Serve in a straw cup with a lid so you can take it on the go if you have to run out the door. Convenient, portable and refillable silicone pouches make these super easy to pack into a lunch box if you make the night before, freeze and use as an ice pack in your child's lunch the next day -- it'll thaw out by lunch time!
5. Prepare ahead of time –Reduce your morning workload by preparing breakfast in advance. Make a double batch of pancakes on the weekend and save half to serve during the week. Soak oats or chia seeds in fresh milk overnights for the perfect breakfast pudding. Put the ingredients for your smoothie into the blender the night before and keep in the fridge until morning. Oatmeal keeps in the refrigerator for a few days. When you've come home with fresh groceries, pre chop them so they are ready to grab and go. Vary your groceries each week to keep things exciting!!
Have a beautiful day...