Sep 17 2014
Breakfast helps with weight control and children perform better in school when they start the day with good food.
I recommend families avoid foods with a high concentration of sugar, such as donuts, pop tarts etc. Sugar belongs in dessert not morning food (the natural sugar found in whole fruit and milk is OK,because these foods carry many other vital nutrients too). Good sources of protein at breakfast can include milk, yogurt, egg, peanut butter, beans,or Canadian bacon. Include fruit- preferably a whole piece of fruit not juice and I like vegetables too such as eggs or egg whites prepared with mushrooms, onions, peppers, tomatoes or eggs served with Sofrito.
Planning ahead for a morning meal that is calm and relaxing can impact the entire day. Here are a few ideas for
No time to cook breakfasts:
- Smoothie: combine equal amounts of yogurt and frozen fruit in a blender. Blend 10 to 20 seconds- if needed add a little juice or milk to thin the drink.
- Melt cheese over a whole wheat English muffin.
- Spread peanut butter on a slice of bread, wrap around a banana, and eat like a hot dog.
- Frozen whole grain waffle toasted and topped with fruit and yogurt.
- Cottage cheese and fruit.
- Stuff a whole wheat pita pocket with cheese and thin slices of apple. Heat in the microwave for 30 to 40 seconds.
- Tortilla wrapped around scrambled eggs.
- Bagel topped with cottage cheese, a sprinkle of cinnamon, and thin apple slices.
Here are two favorite recipes to cook
Overnight Breakfast Porridge
Assemble ingredients before going to bed. Makes 1 large serving, double portions to serve more.
¼ cup rolled oats
¼ cup white rice or cooked brown rice
2 tbsp raisins, chopped
¾ cup water
3/4 cup milk
Combine all ingredients and let soak overnight in the refrigerator. In a saucepan cook on low heat for 10 – 20 minutes while the family gets ready for the day. Add more milk or water if it gets dry or too thick.
Makes four servings
Like pancakes but easier- no flipping.
2 tbsp butter
1 cup milk
1 cup all-purpose flour
1 cup fresh or frozen blueberries
Preheat oven to 400 degrees. Place 1 tbsp butter in two 1 –quart ovenproof casseroles and place in the hot oven for 1-2 minutes to melt the butter.While butter melts, beat together the eggs, and milk until well blended. Pour over the flour and blend with a fork, breaking up any lumps.
Remove warm dishes from oven. Swirl butter to coat the dish. Divide the batter equally between each dish. Pour ½ cup berries on top of the batter in each dish. Bake in hot oven 20 minutes. Serve with maple syrup.