Monday, August 18, 2014

Back to School Breakfast Ideas, Protein Packs a Punch!

It's our family's tradition to go to Toronto's Exhibition, The Ex! at then end of August every year.  The Ex is also a reminder that school is around the corner.  I do love the idea of getting organized and back into the swing of things.  We all know the saying "fail to plan, plan to fail".  Let's set ourselves up to succeed this September!  The challenge for most of us is coming up with ideas for our kids in the morning that are healthy and one's that your child will actually eat.  If you have an allergy to consider or a picky eater on your hands, this can be more challenging.  What about gluten-free challenges?  I am a BIG fan of going gluten- free and not eating gluten-free food because it's all flour in the end which equals process sugar.  Start your childs day with with a calorie dense breakfast (cereal and ceral bars are empty calories that drive insulin and create cranky kids!)  that includes protein.  Protein sustains us longer and I always feel great if my kids ate a good breakfast that includes protein.  Here are my top three breakfast ideas:

1.  Eggs.  Choose organic and when the yolk is runny or soft there are so many nutrients present.  Eggs are a complete protein with all 22 amino acids present.  Poached or soft boiled are best and easy for parents or kids to prepare. 

2.  Shakes are a super easy way to put so many nutritious foods into one easy meal.  Don't forget that we need protein, fat and fiber for optimal nutrition.  Shakes are quick easy to prepare and clean up is a breeze.  My kids love unsweetened almond or coconut milk with berries, 1/2 banana, coconut oil, ground flax seeds, kid friendly protein powders and anything else you feel you want to throw in.  Have any wilting spinach or kale in the fridge?  Toss it in! Probiotics for gut health and super immunity? Toss it in!  Kids don't even know it is in there.  Some times the thought of drinking breakfast makes people feel like they are not consuming enough.  I guarantee that when you include protein, fat and fiber, this breakfast will sustain your child longer than any other breakfast.

3.  Oats (steel cut are best and can be prepared ahead of time).  Have your childs favorite toppers to add in like nuts and seeds, berries, sliced bananas, some protein powder that will increase protein in breakfast and even drizzle in some EFA's (essential fatty acids).  This breakfast can be eaten cold and you can drizzle on a little maple syrup.  I always choose maple syrup over sugar as there are some natural minerals in maple syrup that are beneficial.  With sugar you don't get any of this. 

The key in breakfast is to make it easy for parents and nutritious for kids.  Breakfast is so important for children.  A breakfast that is processed and refined sets children up for a roller coaster ride in blood sugar which  affects mood, behaviour, energy, stamina and enthusiasm.  Start your child off with a good breakfast that will set them up for a successful day! 

Need a grocery store tour before school starts to set your kitchen up to succeed?  Email Joleen at and find out when the next one is scheduled!

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