7 Non-Cereal Breakfast Options for Kids- with recipe
Guilty! I usually feed my kids cereal for breakfast.
Health is an iffy and highly debatable subject. Health food, yikes…where to start without completely alienating myself or getting into a debate on the pros and cons of eggs, grains, peanut substances, flour, processed foods, the correct oil, GMO’s, non-GMO’s, organic, dairy. It is extensive and exhausting and I think the one thing that all diets and health experts share in common is that we need less SUGAR. Ok, so that is the heart-space in which I started this week’s family food challenge.
I cook relatively healthily in our home. I do not create substitutions with more than two ingredients for real products…like ever. Example- there are almond flour substitutes for every recipe from bread to cookies, but it is astronomically more expensive to make or buy bread out of almond flour than to make it from unbleached or even whole wheat flour. Many of the other ingredients in these “healthier” options don’t spare calories anyways. I can’t tell you how many of these recipes I have read on Pinterest…but if there are more than 5 ingredients that I don’t have in my kitchen to make them…I won’t. So here is what I do instead, I substitute a whole food (yam, lettuce, squash, tomato, banana, or zucchini.) Did you know you can slice a yam and toast it? It works as toast or bread…we use toasted yam slices for buns on our hamburgers…yamburgers as we call them. Zucchini can be lasagna noodles if cut in strips, spaghetti squash is a great pasta substitute as well. Whole foods are my replacement of choice…so what happened with breakfast?(palm smack to the head)
Even though I’ve attempted this in the past I haven’t made it past three days trying to feed my four kids healthy, sugar-free breakfasts. One week I ran out of smoothie ingredients, another week I couldn’t think of anything but eggs, I ran out of patience, time, energy…yup. But this week is different. I had a plan, I shopped for it, I looked my handsome husband in the eyes and told him to get on the same page as me this week as I was implementing something great. He thought I was totally adorable, I’m sure, and not a crazy person, and went along with my food enforcer persona.
I started by making a list of 7 days of breakfasts that I would make according to days. I almost always eat rice cakes with almond butter and fruit…so this list was for my kids. I talked to them, told them we would have no store bought bread or cereal in our house this week and that their meals would be all planned out.
Here’s what we came up with-
Fruit and Veggie Smoothie (water base) and 1 whole grain, sugar free muffin (homemade)
Greek Yogurt Parfait (sweetened with real honey) with berries
Fruit and Veggie Smoothie (water base) and 1 hard-boiled egg
1 Whole Grain, sugar free muffin (homemade) and berries
Rice Cake, nut butter, fruit topping
Fruit and Veggie Smoothie
Scrambled eggs rolled in Hormone free natural turkey slices
I’ve packed the smoothies with fresh spinach and they love it. I know there are various opinions and science for and against eggs, dairy and probably 15 more ingredients that I shopped for this week…but I personally feel great about the improvements from sugary cereal to vitamin packed smoothies and whole foods.
It was so funny because after going to a birds of prey festival and hearing that a Turkey Vulture weighs about the same as a 1/2 gallon of milk we decided to do a milk jug challenge at home. We timed each other holding the jug while our arms shook, our shoulders burned and we made loud grunting and laughing sounds. My husband won, but just barely. I snapped a pic of his cute self holding the jug and sent it to our close friends. I told them for a laugh they should do this at home with their milk and try to beat our records…um, they informed us that they don’t buy big gallon jugs of milk (ours was 2%, blue lidded milk with the handle, not even organic, so shameful, right?!) They only had small bottles of goat milk so they couldn’t do the challenge, lol. All of this was shared in a joking exchange and we got a good laugh out of the whole thing…the takeaway, however, is that we are all on our own journey of health. There are different degrees, reasons, aversions, allergies and previous family histories to take into account. So don’t compare your journey with others. Make those small changes and build on what works to lead to a healthier future.
Whole Wheat Muffin Recipe
1 3/4 Cup 100% Stone Ground Whole Wheat Flour
2 tsp baking powder
1 beaten egg
3/4 cup milk
1/4 cup applesauce (oil substitute)
Preheat oven to 400 degrees.
Grease twelve 2 1/2” muffin cups.
Combine all ingredients and mix with a wooden spoon.
Spoon batter in prepared muffin cups, 2/3 of the way full.
Bake at 400 degrees for 18 to 20 minutes or until golden brown and a toothpick inserted in the middle comes out clean. Cool on a wire rack for 5 minutes. Enjoy warm.
Applesauce does make the consistency a little more chewy than if using oil. You can experiment and substitute and figure out what ingredients work best for your family.
What are your favorite healthy breakfasts for kids?