School is back in session, and that means your kids need a healthy breakfast that gives them energy for their growing bodies and brains. Breakfast is an important meal, and it is often easily skipped. It is important to have breakfast every day because it gives us the energy we need for work or school.
Without breakfast, we tend to be more tired and irritable, and lose concentration easily. Stopping by a fast-food chain and picking up a sausage burrito (usually high in fat and sodium), or filling a bowl with sugary cereal aren’t always your best options.
Luckily, we have some healthy breakfast ideas that are easy to make before school. And the best part is, your kids can help too!
Make-Ahead Fruit Pops
Fun fruit pops that your kids can get creative with.
Ingredients:
- Favorite fruit (bananas, strawberries, pineapple, peaches, etc.)
- Plain yogurt
- Toasted oats
- Extras (optional): shredded coconut, raisins, crushed nuts of your choice
Other:
- Popsicle sticks (or silverware)
Directions:
Cut large fruit in half (i.e. bananas) and insert popsicle sticks. Dip the fruit into the yogurt (or coat with a spoon or knife). Sprinkle on oats and any extras. Place fruit pops on a parchment or wax-lined tray and freeze until yogurt is solidified. Remove from freezer when ready to eat!
Recipe from: http://chocolatecoveredkatie.com/2012/06/20/breakfast-banana-pops/
Healthy Spinach Breakfast Wrap
A hand-held breakfast that incorporates 4 of the 5 food groups and can be eaten on-the-go!
Ingredients:
(Serves 1)
- 1 egg
- 1 teaspoon water or milk
- 1 soft whole wheat tortilla
- Shredded or sliced cheddar cheese (or substitute for your favorite healthy cheese)
- Spinach (optional: avocado, tomatoes, onions, peppers, mushrooms, etc…the more the merrier!)
Directions:
In a small bowl, beat the egg and water or milk until combined. Place the tortilla on a plate and sprinkle it with the cheese. Next, spray a pan with cooking spray and pour the egg mixture into the pan. Cook the egg until is it done, making sure to not overcook (the egg should still look wet but not runny). Then, place the egg on the cheese and tortilla, adding the spinach and any other vegetables on top. Finally, tightly roll the tortilla being careful not to tear it. Cut the breakfast wrap in half and enjoy.
Protein packed smoothie
A refreshing drink that will give your child protein they need to grow.
Ingredients:
- ½ c plain yogurt
- 2 tablespoons peanut butter (no added sugar)
- 1 banana
- 4 strawberries
- ½ c – 1 c ice (optional)
Directions:
Place all ingredients in blender and blend until smooth. Pour into a cup and drink on the go with or without a straw!
