Speedy Breakfasts for Back to School

by Registered Dietitian, Andrea Holwegner | Oct 5, 2012

Listen to my QR77 Radio Program here:

Every Monday at 4:15pm on QR77 Radio join me and Angela Kokott host of Calgary Today with our segment “You are what you eat” to get the goods on healthy eating. If you missed my segments I will be archiving these audio discussions on my blog here.

Episode 26 – Speedy Breakfasts for Back to School

Listen to Episode 26 here: Speedy Breakfasts for Back to School

A recent poll of over 800 Canadian parents by Ipos Reid on behalf of Breakfast Cereals Canada found that six out of ten moms and dads rank mornings as the most stressful time of the day.  

Highlights of the survey:

• While 93 per cent of parents polled say making sure their family eats breakfast is a priority, 60 per cent and an even higher number of Albertans (75 per cent) don’t eat breakfast on some or all days of the week and this can negatively influence health.
• Canadian parents suffer some form of breakfast guilt – either because they’re worried their choices aren’t healthy enough, or they’re skipping the morning meal altogether
• According to the poll, the biggest issue getting in the way of a healthy breakfast was the time it takes to prepare.

Breakfast benefits:

• Eating a balanced breakfast boosts your energy, helps you achieve essential nutrients such as vitamins, minerals and fibre and can help you manage a healthy weight.
• Specifically for kids research has established that breakfast helps school performance and mental alertness.  Role modeling is key when it comes to healthy eating habits. If you skip breakfast don’t be surprised when your kids start to pick up this bad habit over time.

Healthy breakfast ideas:

• For more ideas and to see how you compare to the parents in the above poll visit www.morningcrunchtime.ca.

5 Kid friendly breakfasts for the car or bus:

1. Yogurt parfaits:  after supper, line your counter with one reusable container per person filled with yogurt.  Top with fresh or frozen berries (alternatively try canned unsweetened pineapple, fresh or frozen mango or dried fruit.  In the morning add granola, muesli or your favorite ready-to eat breakfast cereal.  Consider adding ground flax seeds, hemp seeds or your favorite nuts.
2. All-in-one crunch mix: line up a bunch of your plastic containers on the counter and have your kids fill them with a mix of dried fruit (such as raisins, dried cranberries, dried figs, dates, prunes, dried apricots), nuts or seeds (such as almonds, pecans, walnuts, cashews, peanuts, pumpkin seeds or sunflower seeds) and a mix of ready-to-eat breakfast cereal.
3. Breakfast-in-a-mug:  the night before leave the blender and travel mugs on the counter ready to go.  In the morning blend a smoothie with milk, yogurt, dry ready-to-eat breakfast cereal, fresh/frozen berries and banana.
4. Trio fun pack:  once per week boil up hard cooked eggs (these last in the fridge for up to one week), slice a block of cheese and portion into single servings.   In the morning toss the peeled egg and cheese into a container with whole grain crackers and add an easy to grab fruit.
5. Roll-it-up theme:  start with a whole-wheat pita or wrap, spread with your favorite nut butter and roll around a banana or alternatively pear slices or apple slices.

5 Speedy family breakfasts for home

1. Traditional:  the night before put all the bowls, spoons and boxes of cereal on the table.  As kids get older they can serve themselves and all you need to do is ensure they have milk and fresh fruit.
2. Make ahead cheesy eggs:  once per week after supper cook up enough scrambled eggs for several breakfasts in a row for the whole family.   Add your favorite sautéed veggies and diced ham (optional).  Reheat and serve on whole-wheat English muffins or in a wrap with grated cheese and salsa.
3. Big batch oatmeal:  on the weekend cook a triple batch of oatmeal that feeds the family (just make it runnier than usual since it sets firmer) and reheat as needed.  Top oatmeal with fruit and milk.
4. Breakfast popsicles and muffin theme:  on the weekend bake a double batch of muffins and freeze.  Also make breakfast popsicles ahead by inserting a popsicle stick into a banana, smearing with nut butter and rolling in crushed ready-to-eat breakfast cereal.  Freeze.
5. PB&J French toast or pancakes:  make a giant batch of French toast or pancakes on the weekend and serve leftover (hot or cold) with peanut butter and jam and a fresh fruit.