As children adjust to their back-to-school routine, breakfast is often put on the back burner for catching a few more minutes of sleep—which can result in the most important meal of the day getting skipped.
Health benefits to eating breakfast as part of a regular routine can assist with weight management; increased overall nutrient intake; and helping students perform and focus better in school.
“Try and include at least three food groups—fruit, grain and protein—into your child’s breakfast,” said Katie Maxey, registered dietitian at Brenner Children’s Hospital, part of Wake Forest Baptist Medical Center. “To fight the morning rush, you can do a little meal prep, such as cutting up fruit or setting out nonperishable ingredients, the night before. Adding a creative and fun spin to breakfast also can help encourage younger kids to eat breakfast,” said Maxey.
According to Maxey, while adults also need to eat breakfast, children need it even more so to succeed throughout the day. The growing bodies and developing brains of children need regular replenishment from food.
Maxey offers the below nutritious and easy-to-make breakfast recipe ideas:
Breakfast Chili -1 serving (1 cup)
- 1/4 cup oats, old fashioned, dry
- 1/2 cup skim (non-fat) milk
- 1 tsp. vanilla extract
- 2 slices apples, chopped into small pieces
- 1 tbsp. raisins
- 2 tbsp. nut pieces
- 1/4 cup whole grain cereal
- 2 tsp. or 1 packet of sweetener (honey, brown sugar, sugar)
- Cinnamon as desired
- In microwaveable bowl, mix oats, milk, vanilla and chopped apple pieces.
- Cook in microwave for 5 minutes on 50% power.
- Stir in dried fruit, nuts, and cereal.
- Sweeten with sugar, honey or brown sugar and stir in cinnamon.
- Add oats, milk and vanilla in small saucepan on medium to medium-high heat. Stir occasionally.
- As oats are cooking, chop apple pieces, measure dried fruit, nuts, cereal and set aside.
- Cook oats to desired consistency (5-7 minutes). Add fruit, nuts and cereal.
- Sprinkle with cinnamon and choice of sweetener.
Breakfast Banana Split- 1 serving
- 1 banana, peeled, split in 1/2 lengthwise
- 1/2 cup low-fat vanilla yogurt
- 1/4 cup blueberries
- 1/4 cup raspberries
- 1/2 cup strawberries, halved
- 1/4 cup granola
- 2 tbsp. honey
- Sliced almonds
- Arrange banana halves in a serving bowl.
- Spoon yogurt over the bananas.
- Top with strawberries, blueberries and raspberries.
- Sprinkle granola and drizzle with honey.
Mini Breakfast Quiches - Makes 12 muffins
Recipe from Thriving Home Blog and Brenner FIT (Families In Training)
- Cooking spray
- 3-4 pieces whole wheat bread
- 1 cup shredded 2% cheddar cheese
- 7 eggs
- 1 cup low-fat milk
- 2 teaspoons ground mustard
- 3/4 teaspoon ground pepper
- 1/2 teaspoon salt
- 1/8 teaspoon garlic powder
- Dried parsley
- Choose Three Fillings:
- 3-4 slices deli ham
- 1/4 bell pepper (any color), finely chopped
- 1/2 cup chopped fresh spinach
- 1/4 of a small onion, finely chopped
- 1-2 jalapeños, chopped
- 2 sausage patties
- Preheat oven to 400 degrees Fahrenheit. Grease muffins tins well with cooking spray.
- Tear bread into small pieces. Drop bread pieces evenly in muffin tins until they come about 2/3 of the way up the tin.
- Choose 3 fillings from the list provided. If choosing ham and/or vegetables, chop each into small pieces. Sprinkle desired pieces evenly in each muffin tin.
- Sprinkle cheese evenly on top of each tin.
- Whisk together eggs, milk, ground mustard, pepper, salt and garlic powder in a bowl.
- Pour egg mixture evenly in each muffin tin.
- Sprinkle a little dried parsley on the top of each one.
- Bake for 15-18 minutes or until golden brown on top and cooked through the middle.
- To make a balanced breakfast add a side of fruit with quiches.