Superfood Breakfasts For Your School Aged Superstar
We have officially entered Back to School Season! Yellow school buses are everywhere, backpacks are filled and another year of learning has begun. In many homes, this means back to hectic mornings! Unfortunately, this can also mean falling into a lackadaisical routine when it comes to breakfast and morning eating habits. It can be so easy to shell out cereal when everyone is tired and trying to rush off to school. However, eating a healthy breakfast packed with superfoods will help your child to stay alert and perform better in class. Check out our simple, fresh and fantastically delicious breakfasts that will have your kids pumped up for the day ahead! And don’t worry – we have even put our superfood spin on cereal, the classic breakfast favorite!
Children and teens who eat breakfast have more energy, do better in school, and eat healthier throughout the day. Skipping breakfast, or eating a sugar laden meal first thing in the morning, can cause irritability, restlessness, and exhaustion. So it is crucial to make time for breakfast — for your kids, and even for you!
Should Breakfast Cereal Be In Your Bowl?
Most of America’s favorite breakfast food contains little to no nutritional value when eaten on it’s own. Therefore, in order to make it a balanced breakfast it must be paired with a milk or milk alternative and fruit. Extrusion is a high heat and high pressure process which all dry packaged cereal goes through. Extrusion is what forms the grains into it’s cereal shape, it also kills most of the nutrients. Furthermore, “fortified” cereals may contain added vitamins and minerals. However, your body recognizes most of these “synthetic” fillers as toxins and, attempts to eliminate them as quickly as possible. Think about if you have ever taken a synthetic vitamin and peed green only shortly after. This was your body trying to eliminate the synthetic vitamins, just as it will try to with the “fortified” cereal. Don’t be fooled by your “high fiber” cereals either! They are marketed to the consumer as the best nutritional choice. In reality though, these “high protein” grains are more ultra-processed due to the high fiber content of the grain. The extrusion process of these grains creates a more denatured protein.
Don’t Worry! We are here to guide you through the hectic mornings with some great breakfast ideas for your superstars!
Remember before, when we told you that cereal may not be the best option for a healthy breakfast? This granola is a chameleon in disguise. This can be a breakfast cereal, a oatmeal topping or a grab and go lunchbox snack. The possibilities are endless! The crisp fall weather will soon be closing in and this granola can easily become a kitchen pantry staple!
- 4 cups Old fashioned rolled oats (Gluten Free if wanted/needed)
- 2 tsp Ground cinnamon
- 1 tsp Pumpkin pie spice
- 1/2 cup Coconut Palm Sugar
- 1/2 tsp Salt
- 1 tsp Baking powder
- 3/4 cups Canned Pumpkin
- 1/2 cup Applesauce (unsweetened)
- 3 tbs Maple Syrup (or honey or agave nectar)
- Optional 1/2 cup white chocolate chips
Preheat the oven to 325 degrees. Line a baking sheet with parchment paper, or foil and spray with coconut oil. Mix the dry ingredients in one bowl, and the wet ingredients in another. Combine the wet ingredients into the dry using a spatula, until everything is well combined and oats are coated with wet ingredients.
Place granola on baking sheet and bake for 20 minutes, then stir granola around. Bake for an additional 20 minutes or until the granola is golden brown and is crisp. Take the granola out of the oven, and let it cool completely on the baking sheet. Stir in additional white chocolate chips if desired. Store in an airtight container for up to one week.
Sprouted French Toast Breakfast Casserole
The key words to this recipe: OVERNIGHT! Spend 15 minutes prepping this delicious breakfast casserole the night before, wake up, pop it in the oven, get the kids ready for the day and VOILA, you’ll have an amazing delicious breakfast the whole family will enjoy. Unlike traditional french toast casserole this is made with sprouted bread and uses almond milk in place of regular milk!
Ezekiel makes an amazing sprouted bread that can be found in the freezer section of most grocery stores. it contains no added sugar and is made from organic sprouted whole grains. The sprouting process changes the nutrient composition of the grains significantly making it not only healthier, but easier to digest. Sprouting grains or soaking them in water to allow them to germinate, increases the amount of healthy nutrients and decreases the amount of harmful anti-nutrients.
Spray 8 x 11 baking dish with cooking spray. Place bread in it spreading evenly. In a medium bowl, whisk together eggs, egg whites, almond milk, vanilla, honey and cinnamon. Pour mixture evenly over the bread. Cover tight and refrigerate overnight or 2 nights.
In the morning or whenever ready to bake, preheat oven to 350 degrees F. Sprinkle casserole with pecans and coconut palm sugar. Bake uncovered for 45-50 minutes. Serve warm topped with maple syrup and/or Greek yogurt if desired.
Apple Oatmeal Breakfast Cookies
Because what kid doesn’t love a cookie for breakfast? This is packed full of nutritional value, contains sweet potato as well as protein. Spread some peanut butter over the top for a delicious breakfast treat!
- 1 cup Apples, diced
- 2 tablespoons coconut oil
- 1 teaspoon Cinnamon
- 1/4 teaspoon fine Sea Salt
- 1/2 cup unsweetened fat free Greek Yogurt
- 1/4 cup Sweet Potato Purée
- 1/2 cup Almond Milk
- 1 large Egg, lightly beaten
- 4 tablespoons crunchy Almond Butter
- 2 cups Oat Flour (You can food process Rolled Oats)
- 1 teaspoon Baking Powder
- 3 Tbs. Honey
Preheat oven to 350 degrees F with the rack in the middle. Prepare a baking sheet with parchment paper or silpats.
Melt coconut oil in a medium non stick skillet over medium high heat. Add apples, cinnamon and salt, stir to combine. Reduce heat to medium and cook for about 5-8 minutes until apples soften. Transfer mixture to heat proof bowl to cool.
In a medium sized bowl mix together yogurt, sweet potato purée, almond milk, egg and almond butter. In a separate bowl whisk together oat flour and baking powder. Combine the yogurt mixture, flour, apples and honey. Drop heaping tablespoons of cookie dough onto the baking sheet. Bake about 18 minutes until the bottoms are golden brown. Let cookies cool on racks.
- Peanut Butter can be used in place of almond butter
- Pumpkin pureé or applesauce can be substituted for sweet potato
- You can use another flour in place of Oat-Spelt flour is delicious
A Breakfast Cereal Makeover
Earlier, we mentioned that cereal for breakfast may not always be the best option. However, there are some good cereals and a few tips to turn a regular bowl of breakfast cereal into a healthy and delicious start to the day! Let our tips guide you on how to turn a nutritionally deficient bowl of cereal into a breakfast fit for a superstar!
Start by choosing a healthier cereal. Many companies use key words and phrases on their box to trick you into thinking you are making a healthy choice. Therefore you need to be careful and aware of food packaging and ingredients. Check the ingredients label for refined sugar. Also be sure that the product is non-GMO and try to stick with sprouted grains. Ezekiel Granola and One Degree Organic both are great options!
For a filling breakfast that is sure to last you through lunch, try mixing your cereal with yogurt instead of milk. Top it off with fresh or dried fruits and flax seed to get your daily dose of healthy fats. If you need to sweeten it up a little try mixing in some cinnamon.
Breakfast On The Go
We know that sometimes it is just not possible to find the time to fix breakfast. However, that doesn’t mean that you can’t add whole food nutrition to every meal! If time is of the essence in your house, but you still want to make sure your children are getting well balanced breakfasts, then you need to check out Activz. Their products offer natural vitamins, are non GMO, and 40% organic. They offer you an array of powders that can be added to your morning smoothie, yogurt, baked goods etc. to give your quick breakfast the nutritional boost it needs! With flavors like beet, carrot and mango there is a flavor for every tastebud.
On the mornings where you are really running late be sure to grab a Chia & Fruit Bar on your way out of the house. They contain complex carbohydrates, fatty acids and lean protein to help hold you over until lunch. Chia & Fruit Bars also contain as much protein, calcium, iron and magnesium as an egg. These little bars pack quite the punch!
EXPLORE AND CONNECT
For other awesome recipe ideas check out our Nest Section!
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