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.
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.
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 http://healthydelicious.ca/2013/07/04/my-favourite-summer-smoothie/
)
·
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 http://healthydelicious.ca/2013/02/21/warm-yourself-up-with-this-breakfast/
)
·
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 healthydelicious.ca, 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. healthydelicious.ca
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