Healthy Breakfast Ideas

Running Club started again this morning and it got me thinking about healthy breakfast ideas.  If you are like me, we are usually running out the door and grabbing a breakfast bar or dry cereal the kids can eat in the car.  Well my daughter, who is in 1st grade, started running club for the first time today and it got me thinking about how important it is to eat a healthy breakfast.

A good breakfast should include some protein to fuel your body and will keep children satisfied longer.  Protein is the building block of our muscles but unfortunately children's breakfasts usually don't include any protein.  I know I am bad about this too.  Here are a couple of ideas to add some protein to your kids breakfasts.

Egg Cups/Muffins

These are easy to make ahead of time and then pop in the microwave in the morning.  I like them because you can make different varieties at the same time.  I have a kid who likes sausage and a kid who likes bacon so I can make a few for each.  Some great things to add include bell peppers, spinach, cheese, sausage and ham.  They can be stored in the refrigerator for about a week and can be reheated for 45-60 seconds or until hot.

Ingredients - serves 8

6 large eggs

1/4 cup milk

salt and pepper

Choice of fillings

Recipe:

1. Preheat oven to 375

2. Whisk eggs in bowl and season with salt and pepper

3. Pour in muffin tin cups about 3/4 full

4. Add fillings to each cup

5. Bake for 20-25 mins until centers are not runny

Greek Yogurt and Fruit

Greek yogurt is a great source of protein.  1 cup contains about 17-24 grams of protein.  Make sure you look for ones that have no sugar added though.  My daughter loves to eat greek yogurt with either fresh fruit or dried cranberries and granola.  This is something you can also mix up daily with different flavors or fillings so they don't get tired of having the same thing daily.  Nuts are also a great addition to yogurt.  You can put this in a bowl in the fridge the night before and have fruit ready to add in for a quick breakfast on those crazy school mornings.

Let's give our kids a great start to their day by making sure they get a good breakfast!

Welcoming Spring

As we change seasons, it's always good to look at what fruits and vegetable are in season.  You want to eat the freshest fruits and vegetables to get the most vitamins and minerals out of them so try to shop by what's in season.  Here's a list of a few that are in season for Spring:

Apricots

Artichokes

Asparagus

Broccoli 

Butter Lettuce

Chives

Collard Greens

Corn

Fava Beans

Fennel

Green Beans

Honeydew

Jackfruit

Limes

Mango

Oranges

Peas

Pineapple

Red Leaf Lettuce

Snow Peas

Spinach

Spring Baby Lettuce

Strawberries

Thanks for participating in this years P.A.C.K. Week!  I hope your kids enjoyed the challenge of trying new fruits and vegetables.  Remember, it usually takes a child trying something 10 times to develop a taste for it.

I found this information sheet listing the nutritional information for fruits and vegetables that I thought was helpful and wanted to pass it along.

https://www.fruitsandveggiesmorematters.org/wp-content/uploads/UserFiles/File/pdf/kids/pack_week_2010/VitaminsAndMinerals_InfoSheet.pdf

I also found this website to be full of great information for getting more fruits and vegetables into your diet.
https://www.fruitsandveggiesmorematters.org

FRIDAY

Green Day

Mant leafy green vegetables contain Vitamin A, calcium and many other vitamins and minerals.  Calcium helps support healthy bones.  Greens are great for heart health, healthy bones, can help with constipation and reduce the risk of diabetes.

Fruit Options:

Avocado, Green Grapes, Green Apples, Kiwi, Honeydew, Limes

*Instead of using mustard or mayo on sandwiches, use mashed avocado for a more nutritious sandwich full of healthy fats

Vegetable Options:

Asparagus, Broccoli, Celery, Cucumbers, Green Beans, Green Cabbage, Green Pepper, Leafy Green, Spinach, Peas, Okra

*Many green vegetables are great with hummus dip

* Spinach is a great base for a salad

THURSDAY

Purple/Blue Day

When you see purple or blue fruits and vegetables, think antioxidant power!  They tend to be the highest in antioxidants and help fight inflammation/boost your immune system.  They can also help improve your bodies ability to absorb calcium and other nutrients.

Fruit Options:

Blackberries, Blueberries, Plums, Purple Grapes, Raisins, Purple Figs

* A great option is 100% grape juice

* Raisins make a great addition to a trail mix

Vegetable Options:

Black Olives, Eggplant, Black Beans, Purple Cabbage, Purple Potatoes

* Olives are a great little finger food
* Adding black beans to a salad adds some great fiber and other nutrients

WEDNESDAY

Red Day

Red fruits and vegetables always seem to be a kid favorite.  They help protect the body from harmful free-radicals and protects your body against heart disease.

Fruit Options:

Cherries, Cranberries, Red Apples, Red Grapes, Raspberries, Strawberries, Watermelon, Pomegranates, Grapefruit

* Strawberries are an excellent source of the B vitamin folate

* Red apples and raspberries are an excellent sources of fiber which helps in digestive health and keeps you feeling full

*Dried cranberries make an easy snack and are a great accent to trail mix.

Vegetable Options:

Beets, Radish, Red Peppers, Red Potatoes, Tomatoes

* Red Peppers are great with a ranch or hummus dip