"Breakfast is the most important meal of the day."
Your parents said it. Their parents said it. You're probably saying it to your own kids. Growing children need to refuel after 8-12 hours of sleep so they can focus on learning and have enough energy to play.
The American Heart Association recently released guidelines stating that school-age children should be limited to six to nine teaspoons of added sugar per day (25-37.5 grams), which is about half the current daily sugar intake for the average American child. Toddlers and preschoolers should be limited to about four teaspoons per day.
In addition, the United States Department of Agriculture (USDA) and the Department of Health and Human Services recommends that school-age children eat three servings of fruit, four servings of vegetables, two to three servings of dairy, and up to nine servings of whole grains each day.
Following are ten breakfast choices that are low in added sugar, high in fiber and protein, and have at least one serving of fruit or veggies. All these breakfasts can be prepared in the morning in five minutes or less, although some are make-ahead options.
APPLE PIE OATMEAL
Cook ½ cup plain oats and 1 cup water in the microwave for two minutes; stir. Continue to cook in 30-second intervals until it reaches the desired consistency. Mix in ⅓-½ cup unsweetened applesauce and 1 teaspoon cinnamon.
BLUEBERRY VANILLA OATMEAL
Cook ½ cup plain oats and 1 cup water in the microwave for two minutes; stir. Continue to cook in 30-second intervals until it reaches the desired consistency. Stir in ½ scoop vanilla protein powder and ⅓-½ cup blueberries (we use frozen to help cool the oatmeal).
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PUMPKIN PANCAKES (Make Ahead)
This is simply the Best Pumpkin Pancake Recipe EVER (it came from my grandma... enough said, right?) and pumpkin is full of good-for-you vitamins. They are so moist, they don't require much syrup at all (we use real maple). I make a big batch at once and then microwave 1-2 per kid in the morning.
WHOLE GRAIN FROZEN WAFFLES
Toast two whole-grain waffles. Instead of butter and syrup, top with a couple of spoonfuls of yogurt, applesauce, or fruit preserves and fresh fruit. Serve with a side of pre-cooked turkey sausage or turkey bacon.
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EGG "MUFFINS" (Make Ahead)
Spray a muffin tin with cooking spray (be generous). Whisk together one dozen eggs (I usually use 8 eggs and 1½ cups egg whites). Fill muffin tins halfway with any combination of breakfast meat, veggies, and cheese you choose. Fill to top with egg mixture and bake at 350℉ for 20 minutes. Try our recipe or make up your own.
SLOW COOKER BREAKFAST SCRAMBLE (Make Ahead)
Fill your slow cooker at night and wake up to a hot and ready breakfast with our Slow Cooker Breakfast Scramble recipe. This makes a giant batch! We serve with toast on the first morning, then store in the fridge and make breakfast burritos in whole-grain tortillas for a few days after that.
HARD-BAKED EGGS (Make Ahead)
A couple of years ago, I stopped boiling my eggs. Now I bake them in the oven, a dozen at a time, usually during dinner while the oven is still hot. Bake at 350℉ for 20 minutes, then put them back in the fridge. They are cooked perfectly and easier to peel too! Serve one to two eggs with a side of whole-grain toast and a serving of fruit.
(Note: My eggs always have one tiny brown spot on the shell and on the egg, I'm guessing from resting on the metal. It's no big deal to us, but figured I'd better warn you.)
BACON AND EGG PITA POCKETS
Sprinkle some cheddar cheese in the bottom of a whole-wheat pita. Add hot diced egg and a couple slices of cooked turkey bacon (I prepare the eggs and bacon on Sunday night, and then just microwave for 1 minute in the morning). Add a banana for a nutritious and delicious on-the-go breakfast.
FRUIT AND YOGURT SMOOTHIE
In a blender, add 1 cup fruit, ½ cup plain yogurt, ½ scoop vanilla protein powder, and a spoonful of ground flax or wheat bran. Blend until smooth. Add a touch of milk or water if it's too thick. I usually put frozen fruit and yogurt into the blender the night before and keep overnight in the fridge. In the morning, all I have to do is add the protein powder and flax, then blend.
COLD CEREAL TOPPED WITH FRUIT
Cold cereal is as quick and easy as breakfast gets, but as the commercials say, it is usually just "part of a healthy breakfast." Choose a low-sugar, whole-grain cereal, top with banana slices and low-fat milk, and serve with a lean breakfast meat.
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