Healthy Breakfasts of Champions

By Cortney Berling, RDN

As the school year begins it is important to remind your family that a healthy breakfast is the most important meal of the day. According to an article from the Frontiers in Human Neruroscience, “Breakfast consumption is associated with positive outcomes for diet quality, micronutrient intake, weight status and lifestyle factors. Breakfast has been suggested to positively affect learning in children in terms of behavior, cognitive, and school performance.”

However, the reality is, we don’t always have time for breakfast. Below are 5 easy “Grab-n-Go” balanced breakfast options.

1.)    Overnight oats:

1. In a sealed container mix: ½ cup steelcut oats, 1 tbsp natural peanut butter or almond butter, a dash or cinnamon and or nutmeg, and a handful of fresh or frozen blueberries.
2. Add ½ cup – ¾ cup milk (consider trying an unsweetened almond milk)
3. Let it sit overnight, in the morning… Enjoy!

2.)    Egg sandwich:

1. Cook 1 egg and 1 egg white
2. 1 slice low fat cheese
3. Whole wheat bread or English muffin
4. Make it a complete breakfast by adding an 8 oz glass of low fat milk and a small fruit

3.)    Smoothie:

1. ½ frozen banana
2. 3-5 strawberries
3. 1 tbsp natural peanut butter
4. ½ cup plain Greek yogurt

4.)    Homemade energy bars (Recipe makes 20-25 energy balls)

1. 1 cup (dry) oatmeal
2. 1/2 cup natural peanut butter
3. 1/2 cup ground flax seed and/or 1 tablespoon chia seeds (optional)
4. 1/2 cup chocolate chips or cacao nibs (optional)
5. 1/3 cup honey or agave nectar
6. 1 teaspoon vanilla extract
7. Directions: Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and chill in the refrigerator for half an hour. Once chilled, roll into balls of whatever size you would like, (about 1″ in diameter). Store in an airtight container and keep refrigerated for up to 1 week.

5.)    Make ahead egg muffins:

1. In a medium size bowl mix 6 large eggs and 3-4 egg whites with a splash of milk and whisk toughly
2. Prepare a cupcake tin by spraying it well with cooking spray
3. Preheat oven to 400 degrees
4. Pour egg mixture into cupcake tin (about ¾ full)
5. Add additional ingredients as you desire (shredded cheese, tofu, spinach, pepper, etc)
6. Bake for 20-25 minutes or until eggs look slightly golden
7. Once cooled, store in airtight container and freeze until ready to eat
8. Thaw eggs night before you desire to eat them

Front Hum Neurosci. 2013; 7: 425