PHOENIX -- You may have heard the saying, “Breakfast is the most important meal of the day,” and rightfully it is.
Breakfast gives us the energy we need to handle our busy mornings. Eating a healthy breakfast with a balance of carbohydrates, protein and fat will help keep our energy levels steady all morning. Research shows that children and teens that eat a healthy breakfast can concentrate on playing, learning, remembering and solving problems better than those who regularly skip breakfast.
Although breakfast is the most important meal of the day, many school-age kids skip breakfast and as much as 20 to 30 percent of adolescents completely give up the morning meal.
There are plenty of excuses for skipping breakfast. Kids and teens are generally busy late into the night with homework and extracurricular activities. They go to bed late, wake up and rush off to school with little time to eat something, while others are just not hungry in the morning.
Here are some quick, healthy and easy recipes to help get your kids to chow down in the A.M.
Nut butter Banana Jam Waffle (ready in under 5 minutes)
1 wholegrain frozen waffle + nut butter + *banana chia jam (see recipe)
*Banana chia jam recipe:
• Mix 1 1/2 tsp. chia and 1/4 c water. Wisk vigorously for 45 seconds, until consistency is a gel-like substance.
• Mashed up 1/2 banana and 1 tsp. honey with a fork. Add desired chia gel to make a jam consistency.
Protein Chocolate Chip Pancakes (ready in under 10 minutes)
• 2 eggs (1 yolk)
• 1/4 c low-fat cottage cheese
• 1/2 c rolled oats
• 1/2 tsp. baking powder
• 1/2 scoop vanilla protein powder
Blend all ingredients (except chocolate chips) in a blender till smooth. Pour batter onto hot griddle. Sprinkle chocolate chips on top. Cook for 2-3 minutes. Flip pancake and cook for another 2-3 minutes.
Strawberry Mango Smoothie (ready in under 5 minutes)
• 1 container Greek yogurt (strawberry flavor)
• 1/2 c frozen strawberries
• 1/2 c frozen mango
• 1 Tbsp. ground flaxseed
• 1/4 c apple or white grape juice
Blend all ingredients until smooth.