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Everyone knows that breakfast is the most important meal of the day, but who has time for a healthy breakfast, especially when mornings are often hectic? Feeding school-age kids a quick and healthy breakfast can be particularly challenging, but it's not impossible. Whether you can pull off a sit-down meal, or need breakfast on the go, we've got quick, healthy, and nutritionally-balanced recipes and tips to ensure everyone in the family is well-fed and ready for the day.
Studies show that a meal packed with "brain foods" (those filled with healthy nutrients such as protein, vitamin B, and omega-3) will aid concentration, memory, and brain development, and can lessen mood swings and boost energy levels, too. Breakfast is an excellent opportunity for everyone—school-bound kids and adults heading to the workplace—to take in these foods.
breakfast tips:
Plan ahead and get a head start on the next morning's breakfast. Make the pancake or waffle batter the night before. Want warm muffins? Bake them in advance, store them in an airtight container, and then reheat using the toaster oven. Freeze any uneaten pancakes, waffles, and muffins for future meals.
recipe to try:
Maple, Walnut, and Flaxseed Pancakes
For an easy-to-transport nutritious breakfast, consider a smoothie. If it's made with dairy products such as milk or yogurt or with fortified soy, a smoothie can help meet the recommended daily intake for calcium and protein. Added fruit supplies fiber and essential vitamins. Use a mini-blender or immersion stick blender to customize multiple smoothies and to keep clean up to a minimum. Another big advantage to smoothies? No utensils needed.
recipe to try:
Blueberry-Orange Smoothie
Stock up on healthy no-cooking-required staples such as fruits (fresh and dried), nuts, granola, and yogurt for easy last-minute breakfasts. Fresh fruit salads and yogurt-granola parfaits require minimum effort and can pack a nutritional punch.
recipe to try:
Pineapple, Honeydew, and Mango with Ginger and Fresh Herbs
Boiled, scrambled, baked, or fried: However you like them, eggs are versatile and quick to cook, and can help begin the day with protein and other essential nutrients.
recipe to try:
Spinach and Sun-Dried Tomato Frittata
Cut down on butter, cream, and cheese to trim away the calories and saturated fat in your favorite breakfast dishes. Substitute olive or canola oil for the butter, and use reduced-fat cheeses where you can. Replace cream with low-fat or skim milk. For egg dishes, reduce the number of yolks or use just egg whites.
recipe to try:
Mediterranean Vegetable-Cheese Pie
Read More http://www.epicurious.com/articlesguides/everydaycooking/family/backtoschoolquickeasyhealthybreakfast#ixzz1aCzto7AA
Breakfast is the most important meal of the day. A recent study
has shown that women who skip breakfast consume an average of
100 calories more than those who eat breakfast. Enjoying a
healthy breakfast in the morning will also keep your blood
sugar levels even, which will help you stay more alert and in a
better mood.
With our busy lives, it is sometimes hard to find the time to
fix breakfast in the morning. Here are a few quick ideas that
take hardly any time at all to prepare and most of them you can
carry with you and enjoy on your way to work or when you get
there.
1. Whole grain cereal with skim milk
All you need is a bowl and a spoon. This should take you about
1 minute to prepare and 5 minutes to eat. A nice and easy
breakfast idea when you are running late.
2. Breakfast Parfait
You can make your own healthy version of the breakfast parfait.
Put some low-fat vanilla yogurt in a container. Keep some
snack-sized bags of granola in your pantry and some small bags
of frozen berries in your freezer. Or use fresh fruit when
available. Just grab everything as you head out the door and
enjoy your parfait at work.
3. Whole Wheat Bagel with Peanut Butter (add a piece of fruit)
Toast a whole-wheat bagel with some peanut butter for a filling
breakfast. Grab a piece of “portable” fruit such as an apple or
a banana before you leave the house and breakfast is done.
4. Boiled Egg Sandwich
Keep a few boiled eggs in your fridge for a protein rich and
filling egg sandwich for breakfast. Just slice the egg on some
honey wheat bread and sprinkle a little salt on top. If you’d
like you can add a small amount of mayonnaise as well.
5. Breakfast Smoothie
Breakfast Smoothies were invented for busy people. Pour some
milk or yogurt and juice in your blender and toss in some
berries or a banana and a scoop of protein powder. There are
many other great recipes available. Visit
http://www.healthymenumailer.com/articles for a free ebook of
breakfast smoothie recipes.
Try a few of these ideas and you’ll find yourself more alert
and in a better mood in the morning. Starting your day off
right, will also help you snack less during the day and will
keep your metabolism running high. No more excuses to skip
breakfast – just spend a few minutes each morning putting one
of these meals together.
About The Author: Susanne Myers is the co-creator of Healthy
Menu Mailer. Busy Moms love the easy-to-prepare healthy dinner
recipes, grocery lists and encouragement to stay healthy every
day of the week. Get 7 free easy-to-prepare recipes that
everyone in your family will enjoy by visiting
http://www.healthymenumailer.com/sample.html
Life Dynamix Comment: We recommend using goat milk and yogurt instead of milk products from a cow. Goat milk products are less inflammatory and better tolerated by the body. Also we recommend using organic peanut butter as well as fruit.
Life Dynamix Health and Wellness Disclaimer
Before implementing any changes in physical activity or diet, consult with an integrative medical physician, a doctor who specializes in both naturopathic and conventional medicine. The intent of the life enhancement information and wellness products contained within this site are to increase your energy, fat loss, health and happiness. They should not replace your doctors counsel. If any information is contradictory to your doctors advice, we recommend getting a second opinion preferably from an integrative medicine physician.
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