Tags: Education, Featured Story, Food & Home
Breakfast really is the most important meal of the day, because it’s a time for kids to recharge their brains and refuel their growing bodies. Not only does it give your children the nutrients and energy they need, but it also helps them succeed in school, says Christine Dodd, MPH, RD, Clinica Sierra Vista WIC Program Director.
“Kids who eat breakfast are able to focus better and have better performance, better attendance, better test scores, improved memory, and fewer behavioral problems,” she says. “They have energy to learn and are not distracted by hunger.”
Kids need regular intake of nutritious food for their growing bodies and developing brains, so forgoing breakfast can be detrimental to their health. “When kids skip breakfast, they can end up going for long periods of time without food. This period of semi-starvation can create a lot of physical, intellectual, and behavioral problems for them,” Dodd says.
Studies have also shown that kids who eat breakfast are more likely to maintain a healthy weight, because they tend to have a better quality diet and eat more nutritious foods throughout the entire day. Dodd says to make breakfast a family affair where kids can learn healthy eating habits by example when seeing family members eating breakfast, too.
The good thing about breakfast is there isn’t one perfect breakfast dish, but there are countless options for this morning meal. “Like other meals of the day, focus on whole grains, non- or low-fat dairy, lean protein, and fruits and vegetables,” Dodd says. “A good goal is to have at least five grams of fiber and five grams of protein.”
KCFM wanted to give you some fun and creative breakfast recipes that will encourage your kids to become more excited about eating a healthy breakfast. The following 8 breakfast recipes are easy, nutritious, and ones your kids will love to eat:
Gluten Free Crepes
- 4 large eggs
- 1 C milk (rice, almond, or soy may be used for dairy free)
- 1 tsp vanilla
- 2 T butter, melted (use Earth Balance for dairy free)
- 3/4 C GF flour mixture (see below)
- 1 T brown sugar
- pinch of salt
- Serve with fruit or honey, optional
GF FLOUR MIXTURE - Any basic GF flour mixture will work, but this one is recommended for this recipe.
- In medium bowl, mix eggs, milk and vanilla.
- In a crepe pan, melt butter and then add the melted butter to the egg mixture whisking vigorously. Make sure the butter is not so hot that it cooks the milk and eggs.
- Add dry ingredients to liquid mixture and whisk again.
- Pour about 1/4 cup of the mixture into a crepe pan or a medium sized skillet and swirl to coat pan. Cook until just turning brown and flip to cook the other side.
2 C brown rice flour
2 C white rice flour
1 1/3 C potato starch
2/3 tapioca flour
Mix together and store in freezer.
Almond Berry Pancakeswww.tasteofhome.comIngredients:
- ¾ cup all-purpose flour
- ½ cup whole wheat flour
- ¼ cup sugar
- 2 teaspoons baking powder
- Dash salt
- 1 egg, lightly beaten
- 1¼ cups fat-free milk
- 2 tablespoons butter, melted
- ½ teaspoon almond extract
- ½ cup raspberries
- ½ cup blueberries
- In a large bowl, combine the flours, sugar, baking powder and salt.
- In a small bowl, combine the egg, milk, butter and extract.
- Stir into dry ingredients just until moistened.
- Pour batter by 1/4 cupfuls onto a greased hot griddle; sprinkle with berries.
- Turn when bubbles form on top.
- Cook until the second side is golden brown.
- 1-2 Tbsp butter
- 4 beaten eggs
- 1/2 to 3/4 cup shredded cheddar or Mexican cheese
- 1/2 diced onion
- 4 flour tortillas
- Garlic salt to taste
English-Muffin Egg Pizzawww.realsimple.comIngredients:
- Melt butter on medium heat in a nonstick pan.
- Add onions and cook until lightly browned.
- Add eggs, cheese, and garlic salt. Cook until done and remove from heat.
- Warm up flour tortillas on a nonstick pan. Set aside.
- Split egg mixture into 1/4 portions. Assemble burritos by putting 1/4 egg mixture into each tortilla and wrap up.
- Sometimes I put the wrapped burrito back in pan on low heat just to get the tortilla edges a little crispy.
- 4 English muffins
- olive oil
- tomato slices
- 2 hard-cooked eggs, sliced
- grated mozzarella
- kosher salt
- Make Hard-Cooked Eggs.
- Toast 8 English-muffin halves and place on a cookie sheet.
- Drizzle each with olive oil then layer on tomato slices, hard-cooked egg slices (1/2 an egg each), and a little grated mozzarella. Sprinkle with oregano and kosher salt.
- Broil 5 minutes or until the cheese melts.
- Nut Butter/Seed butter (peanut, almond, soy nut, or sunflower)
- Toasted slice of whole grain bread or whole grain pita
- Jelly: Strawberry, blueberry, blackberry or raspberry
- Spread nut butter on a toasted slice of whole grain bread.
- Place two banana slices for eyes, raisins on the bananas for eyeballs, and use a thin line of jelly for the eyebrows.
- Use one strawberry, blueberry, blackberry or raspberry for a cute nose and a few cheerios for the smile.
- 1 banana
- 2 cups peach yogurt
- 1 cup frozen strawberries
- 1 cup orange juice
Good Morning Gorpwww.sheknows.comIngredients:
- Peel and wrap the banana tightly in plastic wrap. Put it in the freezer for 2 hours.
- Place the yogurt, strawberries, banana, and orange juice in the jar of a blender.
- Puree until smooth and frothy.
- Ziplock bag
- Nuts (such as almonds)
- Dried Fruit (cherries, apricots, raisins)
- Whole-grain cereal
- Dump into a Ziplock bag: ¼ cup nuts, ¼ cup dried fruit, and ½ cup of whole-grain cereal.
- A portable milk box completes the package.
- ½ cup oats
- 1 cup water or skim milk
- Cocoa powder
- Little sugar
- Dash of vanilla extract
- Favorite fruits or bananas
- Prepare half a cup of oats with 1 cup water or skim milk, according to package directions.
- Stir cocoa powder, a little sugar, and a dash of vanilla extract into the prepared oatmeal.
- Top with your children’s favorite fruits like berries or half a sliced banana.