Monday, September 16, 2013

Back to School: Healthy Breakfast Ideas - by Andrea Sarjeant, Holistic Nutritionist

This week Advice had Holistic Nutritionist, Andrea Sarjeant contribute some of her back to school breakfast ideas.

The beginning of the school year is the perfect time to get some new ideas for your child’s meals. And why not start with breakfast? It’s been known as the most important meal of the day. How you start your child’s day will have a big impact on their mood and energy level throughout the day.
It’s not always easy to get something healthy on the table during those rushed mornings, but it is doable.
I’ve compiled some breakfast ideas that are a) full of whole, unprocessed foods, and b) have good quality protein, fat, fibre, good carbs, and are low in sugar. The reason behind this is that the protein, fat and fibre help to slow the absorption of sugar into the bloodstream, leading to more stable energy and moods:


·      A smoothie – because it is easy to make, easy to drink, and can be secretly or not so secretly filled with superfoods (like greens). I like smoothies because they’re so easy on a rushed morning – you can add all the ingredients to the blender the night before to make light work when you wake up. Here’s a great recipe (link to )
        A big bowl of oatmeal or grain porridge – because it is full of tummy-filling fibre, is gluten-free, and a great way to start the day. You can make a delicious porridge from oats, flaked quinoa or even amaranth. A big batch can be made and enjoyed all week, especially as the weather grows colder. Here’s a recipe (link to )
       Eggs – because they are full of protein and will keep your little one fuller for longer, avoiding any blood sugar crash. Make a frittata that’s full of some of your child’s favourite veggies. You could even bake the frittata in a muffin tin so you have mini-frittatas that could double as a lunch on other days.
       Toast – choose gluten-free quinoa or rice-based, or sprouted grain bread and top with a little nut or seed butter, some sliced apple or banana and a dash of cinnamon. Another great option is to top toast with sliced avocado and a sprinkle of hemp seeds and sea salt.
        Cereal – if you can find a nice, homemade granola, serve it to your little one with some yogurt, a few berries and a sprinkle of ground flax and cinnamon.

Andrea Sarjeant is a certified holistic nutritionist and owner of, a blog focused on helping people find the healthy and delicious in their lives. Andrea is also part of the team at Innate Wellness, an integrative naturopathic clinic with a focus on pediatrics and family medicine.

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