They say "breakfast is the most important meal of the day" for a good reason! Your morning meal helps break your overnight fasting period and replenishes your glucose supply as well as other nutrients that will boost your energy levels and alertness during the day.
But in the morning rush of getting to work, daycare, or school, it is easy to grab something quick that might not provide your body with the nutrients it very much needs.
Plus — as I know this all too well — children sometimes don't feel hungry in the morning and want to skip this important meal.
But teaching your children to eat a healthy breakfast every day helps them build an important habit for life.
What’s for breakfast?
Looking for easy breakfasts that your children will love and that will give them fuel to succeed during the day? Try these easy but nutritious breakfasts:
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Egg cup
Spray the inside of a mug with nonstick spray. Whisk two eggs with a little fat-free milk, and pour into the mug. Stir in pieces of low-fat cheese, ham, and veggies. Microwave for about 2 minutes, until the eggs are set (time may vary depending on the strength of your microwave).
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Pineapple sundae
Scoop nonfat vanilla Greek yogurt into a clear glass. Top with pineapple chunks and mandarin oranges (canned in their own juice and drained). Sprinkle with shredded coconut. (You can do this with any fruit- I personally prefer peaches- and add some extra toppings like granola to mix it up and make it fun!)
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Oatmeal in a Mason Jar
In a Mason jar combine 1 cup of old fashion oats, 1 cup of unsweetened almond milk, 2 tablespoons of chopped dates, 1-2 tablespoons of maple syrup, 1 teaspoon of cinnamon, and a teaspoon of vanilla. Cover with lid and place in the refrigerator overnight. Top with a fruit and/or nuts in the morning, and you have breakfast in a jar! No cooking required.
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Quinoa bowls
To save time, pre-cook quinoa and keep it in the fridge. In the morning, combine 1 cup cooked quinoa with 1/2 to 3/4 cup of milk (cow, almond, coconut, or oat milk are all fine choices!). Add 1/2 teaspoon vanilla and 1/2 tablespoon maple syrup. Top with granola and cut-up fruit.
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Toaster Waffles
Toast two whole-grain waffles. Instead of butter and syrup, top with a couple spoonfuls of yogurt or fruit preserves and fresh fruit. Serve with a side of pre-cooked turkey sausage or turkey bacon.
For the fancier kiddos, try this variation of the restaurant classic Monte Cristo, usually made with French toast. Toast 1-2 frozen toaster waffles, and build a sandwich with one slice of ham and one slice of cheese. (I use Swiss but you can use any kind.) Keep open-faced and broil in toaster oven until cheese is melted.
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Green smoothies
This is a huge hit in my house because they can sip them leisurely, but also because I can prep most of the ingredients in sandwich bags to just throw in the blender the next day. Combine ½ cup oatmeal, a handful of spinach, ½ cup frozen berries, ¼ cup plain Greek yogurt, 1 tsp chia seeds and 1 cup milk or almond milk. (If you prep ahead of time, add the yogurt and milk the day you prepare it.) Blend until smooth.
You can mix it up with a variety of different fruits to change it so they don't get bored of the same thing every day. I've also used the Carnation Instant Breakfast Chocolate mix with banana and a tsp of peanut butter. The packages have recipes for different smoothie ideas as well. Kids will love this concoction, and you'll love how much goodness they're getting first thing in the morning!
Michael Bonneville is the co-publisher of Macaroni KID SE Orlando and Macaroni KID Winter Garden-Ocoee, with his business partner, Jill Todd. He is also a teacher, motivational speaker, coach, and fitness trainer.
