Breakfast: The Most Important Meal of the Day

BREAKFAST

The Most Important Meal of the Day

Breakfast jumpstarts your brain, body and starts your day off right. Studies have found that students who have a filling and healthy breakfast perform better in school. Adults are more productive at work and can maintain a healthy weight if they don’t skip the first meal of the day. Of course it’s difficult to create healthy breakfasts consistently- especially if you’re a night owl. Use these recipes and tips to give your day a boost!

Pancakes

Is there a more quintesentially American breakfast than pancakes? While many families consider pancakes to be too fussy and messy for an everyday meal, they can actually be great for on-the-go mornings!

You can prepare your mix the night before, stored in a large covered measuring cup in your fridge. Heat up your pan or griddle when you wake up and start the coffee maker and you’ll be ready to begin your day with just one dirty pan after breakfast.

Pancakes are also a great way to sneak in more vegetables and fresh fruits into your child’s diet. You can top their plate with fresh berries and a teaspoon of jam instead of sugar syrup. Finely shred up to two cups of zuchinni and add to your favorite pancake recipe with a

tablespoon of pumpkin pie spice for a pancake that taste just like grandma’s delicious zuchinni bread!

Of course, pancakes are a great choice for a sweeter breakfast too. You can mix in chocolate and candy pieces, crushed nuts, chopped fruit, even caramel sauce right into your batter to create a delectable pancake. Don’t forget to top off with whipped cream!

Sweet Cakes

Sprinkle raspberries and white chocolate chips for a sweet morning treat.

You can make a healthy and yummy oatmeal

overnight!

Oatmeal

Oatmeal has been a classic breakfast choice but is often overlooked as boring, simple or even plain. Oatmeal can pack quite a punch on your palette!

Overnight oatmeal is a great away to save time in the morning. It also allows you to serve oatmeal cool for those steamy days when you don’t want to work over a hot stove. To create overnight oatmeal, soak old-fashioned rolled oats in a milk of your choice (It’s great with dairy, soy, almond and cashew milks!) and add in your favorite fresh fruits or flavor additions. It will keep in your fridge for 2-4 days without mixed fruit.

If you’re feeling adventurous you can try other grains as well such as Amaranth, Spelt or Farro for different flavors and health support. Kids often enjoy a swirl of jam or sweet cream in their bowl. Don’t forget the classic combo of sliced banana and a spoonful of peanut butter either. Eggs are the first choice for so many families because they are a wonderful balance of delicious and healthy. However, so many families get stuck in a rut with their eggs, and end up becoming bored with breakfast!

Eggs can be a great backdrop to so many different flavors. You can also shake things up by changing the way you serve your eggs. Simple hardboiled eggs with toast and jam are great for teens who don’t have much time in the morning. For those looking for some spice in the morning, scrambled eggs with cheese and salsa is a perfect recipe.

To save time (and dirty dishes) in the mornings, you can create small quichelike egg cups in a muffin tin with various flavorings. In a large muffin tin, add in different toppings such as bell pepper, cheese, ham, bacon and cover with scrambled eggs until 2/3 full. Bake in an oven at 350 for 15-20 minutes. Once cool, wrap in plastic wrap or store in a plastic freezer tub. Freeze for up to 2-3 weeks, to serve re-heat in toaster oven. They are also great to take to work or school for lunches.

Yogurt

Yogurt is the best choice for a quick, do it yourself breakfast for the whole family. A simple cup of yogurt is a blank canvas for any sort of flavor you may like. You can keep the texture smooth and add in jams, peanut butter or pureed fruits. If you want more crunch and texture, crushed nuts, cereal, shredded coconut and chopped fruits.

You can surprise your kids with yogurt popsciles for breakfast by layering fruit, yogurt and a sprinkle of granola into a popsicle mold the night before.

Overnight Oatmeal

Simple, customizable overnight oatmeal makes for a quick, delicious and healthy breakfast the next morning. Serves 1.

Ingredients

½ cup milk (dairy, almond, cashew or coconut works!) ½ cup old-fashioned rolled oats

Optional suggestions: Yogurt, chia seeds, fruit (fresh or dried), nuts, nut butter, seeds, protein powder, granola, coconut, spices, citrus zest and vanilla extract

Directions

Add the desired amounts of milk and oats to a jar or container and give them a good stir. Refrigerate overnight or for at least 5 hours. In the morning, add additional liquid if you’d like. Once you achieve the desired consistency, top with fruit, nuts, nut butter, seeds, protein powder, granola, coconut, spices, zest or vanilla extract.

The oatmeal will last 2-4 days in the fridge without fruit mixed in.

Zuchinni Bread Pancakes

Add a sneaky serving of vegetables to a classic breakfast food. Serves 4.

Ingredients

2 cups shredded zucchini 1 ¼ cups white whole-wheat flour 2 teaspoons baking powder 1 teaspoon pumpkin pie spice blend ¼ teaspoon salt 2 large eggs 1 cup plus 2 tablespoons milk 2 tablespoons melted butter 2 tablespoons light brown sugar 1 teaspoon vanilla extract ½ cup chopped, toasted pecans

Directions

Whisk flour, baking powder, pumpkin pie spice and salt in a large bowl. Whisk eggs, milk, butter, brown sugar and vanilla in a medium bowl. Add wet ingredients and whisk until combined. Fold in the zucchini and nuts.

Cook pancakes on medium heat with liberal cooking spray. Make pancakes about 4 inches wide and cook each side for 1-3 minutes. Serve hot with butter.

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