Image via HatM.
It’s back to school time, which means that leisurely breakfasts…[cue music] early morning sunshine bathing you through the windows, birds singing their happy tune while you slowly munch through a bowl of cereal, your happy children all around [record screeches and stops]...are over.
And now with new information that rates of severe obesity among kids and teens are moving swiftly up (more than tripled in the last three decades), it’s more important than ever to start your kids’ day with a healthy meal.
Here are THREE WAYS TO GET DOWN A HEALTHY BREAKFAST, no matter how crazy your mornings have become.FOR THE GOURMAND – Many consider eggs the perfect food. They’re loaded with high quality protein and a variety of essential vitamins and minerals, they’re simple to prepare, and they’re convenient and portable (when hard boiled).
Keep eggs by the dozen or egg whites by the carton on hand. Crack a few into a pan and scramble with some freshly diced tomatoes. Sprinkle with salt and pepper and serve on toast or wrapped in a tortilla so it can be eaten on-the-go. You can find a slightly more involved version from the recipe page of my site.
FOR THE ATHLETE – A healthy smoothie can be tasty, energizing, and fulfilling. Simply add to a blender one banana, 5-6 frozen strawberries (or other fresh or frozen fruit), a tablespoon of ground flax seed or flax seed oil, a teaspoon of spirulina, one or two scoops of the protein powder of your choice and a cup or more of water and/or rice milk (you could also use soy or cow’s).
Blend, pour, and enjoy!
FOR THE BIRD EATER - These no-bake bars are extremely easy to make, and are high in fiber and flavor. They make a fantastic breakfast on-the-go or an after school snack. Keep them in an airtight container in the refrigerator for up to two weeks.
Bird Seed Bars Recipe
-by Sara Snow
2 cups whole grain cereal (flakes or squares) – lightly crushed
2 cups whole oats
½ cup pumpkin seeds
½ cup sunflower seeds
½ cup dried dates – chopped
½ cup raisins – chopped
1/3 cup almond nut butter
1/3 cup molasses
1 teaspoon vanilla extract
1 tablespoon butter
2 tablespoons (or more) hot water
In a medium sized mixing bowl combine the cereal, oats, pumpkin seeds, sunflower seeds, dates and raisins.
In a small saucepan, heat the almond nut butter, vanilla, butter and molasses. Stir while heating until warm and smooth. Be sure not to boil.
Pour the warm mixture into the dry cereal and stir to mix well.
Pour into a 9x13 size cake pan. Using damp fingers, press to pack down. Allow to cool completely then cut into squares.
Makes 24 servings.