With school back in full swing you may find yourself with less time in the morning to prepare a healthy breakfast. Here are a few ideas to make that morning meal healthy, tasty and easy. Studies show that children and teens who eat breakfast perform better on tests, are better behaved and more alert throughout the day than those who skip. When you fuel your body, you fuel your mind. The secret to choosing a good breakfast is to include complex carbohydrates, high quality protein and a small amount of healthy fat.
Make whole wheat pancakes from scratch! It may sound time consuming but actually this recipe only takes a few minutes. Make enough at once to have leftovers for the next couple of mornings.
- 2 cups oat flour (just pulse old fashioned oats until you reach flour-like texture) or use 100% whole wheat flour
- 2 tsp. baking powder
- 1 tsp. salt
- 2 tsp. cinnamon
- 1 tsp. vanilla extract
- 2 eggs, beaten
- 2 cups of milk (dairy or nut milk such as unsweetened almond)
- 2 tablespoon olive oil (or 1 tablespoon unsweetened applesauce + 1 tablespoon olive oil)
Directions: Mix together the dry ingredients, add in the wet ingredients and stir just until moist. Cook on a preheated griddle or frying pan, flipping both sides.
Top with one from each section to make for a hearty breakfast:
- Natural peanut butter or handful of crushed walnuts or almonds
- Fruit: Sliced strawberries, bananas or peaches
- Vanilla yogurt or plain Greek yogurt mixed with cinnamon
- Drizzle of honey or pure maple syrup (optional)
Egg Sandwich or Wrap:
2 eggs cooked any way + 1 whole grain English muffin or whole wheat wrap + ½ avocado or fresh skim mozzarella, and topped with tomato slices.
1 cup plain Greek yogurt + 1/4 cup old fashioned oats, whole grain cereal or low sugar granola + 1 Tb all natural peanut butter drizzled on top + sliced banana