Strawberry Cream Cheese Sandwich: Sweet and creamy, this sandwich is perfect for breakfast on a whole grain roll or bread. Check the label for at least 2 grams of fiber per slice, and make sure the ingredients include the word whole –not enriched. Spread light or low fat cream cheese or reduced fat neufatel, a drizzle of honey, and fresh strawberries. Whenever possible choose local or organic honey –to help combat pesticide or chemical use, which can impact bee colonies –important for our eco-system.
– Weight Tip: Keep portion size in mind -for younger children serve half the sandwich while you can enjoy the other half.
Waffle Sandwich: Waffles don’t have to be topped with sugary syrup. Use whole-wheat waffles in place of bread for a fun sandwich. A favorite brand of mine is Arrowhead Mills Whole Grain Buttermilk Pancake/Waffle mix. Experiment with creamy low-fat yogurts or Greek yogurt mixed with pureed fruit or fill with nut butters, jam, or unsweetened applesauce filling. Can’t resist the syrup –just watch your portion size and enjoy.
Berry Nutty Pancakes: Whip up some whole grain pancakes and top with a nutrient-rich berry sauce. Puree fresh or frozen raspberries berries in a blender for a sweet and tart taste then drizzle with a little maple syrup or agave nectar over your pancakes. Mix extra berries in the batter. Go nuts! Top with walnuts, or get the kids involved by having them crush up some nuts –they’ll love using a rubber mallet.
– Time Saver Tip: freeze pancakes with wax paper and put in freezer bag for later use. When needed defrost the night before.
Outrageous oatmeal: Everyone loves oats when there are extra toppings. Create an assembly line of raisins, fresh chopped fruit (berries, apples, pears). Start with plain oatmeal cooked with water, milk or soymilk, and allow everyone to mix in their own toppings. Be sure to sprinkle in some cinnamon for it’s cholesterol and antibacterial properties. Make enough for 2 days so you can reheat on a busy school morning. Reheat with added milk or soy milk to moisten it up. Save some oatmeal to add to your waffle or pancake mix –yummy!
Do-it-yourself breakfast bars: It’s a great way to get kids active in the kitchen. Experiment with adding whole grains into your recipes like a small amount of amaranth, whole wheat pasty flour or whole oats. Use local honey to sweeten your bars. After baking and once cooled, wrap some up individually for on the go healthy snacks. Enjoy!
We work with registered dietitians and nutrition scientists to provide nutrition education and healthy eating tips to help create future healthier generations through good nutrition. SuperKids Nutrition does not provide medical advice, medical nutrition therapy, diagnosis or treatment. See additional information.
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