Rachel Schwartzman, Shares Quick and Healthy Breakfast Ideas #wellbeingwednesday #backtoschool
It is hard to believe we are back to school! We discussed healthy lunch options last week, I thought for today’s Wellbeing Wednesday tip I would provide some quick and healthy breakfast ideas. Breakfast really is the most important meal of the day; it sets you up for the day by preventing dramatic dips in blood sugar levels. When your blood sugar levels dip, your mood, energy and metabolism are affected, leaving people grouchy, tired and craving sugar. Nobody wants that!
Leave those sugary cereals behind. Sugar spikes your blood sugar levels and then quickly drops it back down. This makes for a highly energetic child who might have difficulty focusing that then crashes, and is moody and tired. Look for cereals that are high fiber and low sugar. Think of the number 5. Aim for more than 5 grams of fiber and less than 5 grams of sugar, per serving.
Try granola, even better go homemade! I have the easiest granola recipe that has been tried and tested, and I promise you, will be eaten. Top with yogurt or milk and handful of berries and you have a powerhouse breakfast. (recipe shared at the end)
Eggs! How quick is it to scramble up some eggs with a piece of toast and a fruit or veggie on the side. Even easier boil a bunch on the weekend and they are ready to be eaten during the week. As for the fruits or veggies, you don’t have to spend much time cutting them up. My kids eat carrots whole, big chunks of cucumbers, the kiwis cut into quarters, skin on and even bite into peppers whole.
Fancy Toast, at least that’s what we like to call it. Use whole grain bread (whole wheat, spelt or rye), top with a nut or seed butter, toss on some fruit and drizzle with honey. Not a fan or nut butters? Try cheese, avocado, a sliced egg, or some tuna. This delicious breakfast will be gone in no time.
Smoothies: Some mornings my blender is my saviour. I toss in frozen fruit, a milk alternative (or milk), a few tbsp or hemp hearts (for fiber, omega 3 fatty acids and protein), and a scoop of a clean protein power, voila a healthy breakfast in a matter of seconds.
Preheat oven to 300F
4 cups large flaked oats
¼ cup unsweetened coconut (optional)
Add cinnamon, nutmeg and/or ginger
Mix in any of the following; pumpkin seeds, flax seeds, slivered almonds, hazelnuts etc…. about 1 cup all mixed up together
Mix together; ¼ cup maple syrup with ¼ cup melted coconut oil
Mix wet into dry.
Bake for 30 min. Turning a few times.
RACHEL SCHWARTZMAN is a naturopathic doctor in the St. Clair West neighbourhood. She is the co-owner of West End Naturopathic Doulas, a naturopathic collective that supports pregnant women and partners with the birth of their babies. Westenddoulas.com