Kids’ challenging schedules today practically demand kick-off-the-day-the-right-way breakfast essentials. Here’s a week’s worth of great-tasting high energy, no hassle options.
1. Hole in One
Serve this: An egg-in-the-hole, low-fat milk, orange wedges
Like this: Make a round hole in the center of a slice of whole-wheat bread (use the open end of a cup or a cookie cutter). In a skillet, heat 1 teaspoon of olive oil, add the bread slice, and crack 1 egg into the hole—or let your child do it. Season with salt and pepper, cook, flip the combo, and continue cooking. Garnish with orange wedges.
FYI: This dish is so fun and easy to make that little ones will want to help, while older kids can rustle it up themselves—with supervision.
2. Fiber Power
Serve this: Hot oatmeal with walnuts and raisins, low-fat milk, sliced strawberries
Like this: Toast, chop, and stir walnuts in a bowl of cooked oatmeal and raisins. (Toasting boosts the walnut’s flavor.) You could also cook with low-fat milk instead of water for a creamier version. Sweeten with maple syrup.
FYI: Walnuts are a stress-busting powerhouse food that contains antioxidants and omega-3 fatty acids.
3. Protein Pancake
Serve this: A cottage cheese–and–raspberry pancake with yogurt topping, low-fat milk
Like this: Whip up your favorite batter, tossing in a ½ cup of cottage cheese for every 1 cup of batter. Whirl together to eliminate visible cottage-cheese lumps. Cook the pancake on a hot, lightly buttered griddle. Add antioxidant-rich raspberries before flipping the pancakes over. Top with fresh berries and a dollop of vanilla yogurt.
FYI: Cottage cheese packs protein into this stick-to-the-ribs breakfast. Make batter ahead of time and store, covered, in the fridge for up to 24 hours.
4. Energy Wrap
Serve this: A breakfast burrito with eggs and salsa, low-fat milk, banana slices
Like this: Fill a warm tortilla (corn or flour) with protein-and-fiber rich black beans, scrambled eggs, low fat grated Cheddar cheese, and salsa.
FYI: If your kids enjoy tacos and burritos for dinner, they'll love this energy-packed, super-tasty breakfast sandwich.
5. Berry Boost
Serve this: A home-made blue smoothie, store-bought whole grain waffles topped with almond butter
Like this: Whirl 1 cup of chilled plain or vanilla low fat yogurt with a ½ cup of blueberries, 1 teaspoon of honey or agave nectar, and a ½ cup of chilled low-fat milk. Serves 2.
FYI: Blueberries are a rich source of antioxidants. Their vibrant color makes a gorgeous smoothie that’s ready in two minutes.
6. Super “Sundae”
Serve this: A granola–Greek yogurt–sliced apple breakfast parfait
Like this: Combine the above ingredients in a tall see-through or traditional parfait glass. Ready in two minutes. Add sunflower seeds, wheat germ, and fiber-rich dried dates and raisins—or customize with dried cherries, dried cranberries, or whatever add-ins your child craves.
FYI: Make this ahead of time and store for up to one week at room temperature. And don’t peel the apple. The skin contains the antioxidant quercetin—believed to enhance memory function.
7. Mighty Muffin
Serve this: A whole-wheat muffin–ricotta–and banana breakfast pizza, low-fat milk
Like this: Toast the muffin, add ricotta cheese on both halves, and top with slices of ripe banana. For extra color, add raspberries.
FYI: Bananas are rich in natural sugars as well as fiber. Kids of all ages love them.