One of the biggest challenges to change to a real diet is to discover what to eat for breakfast. Breakfast cereals are a very common choice these days, especially for children, but unfortunately they are not real food.
Even healthy and organic breakfast cereals must be processed in some way to get to the cereal form, and virtually all have added sweeteners. Some even contain more sugar than donuts!
Why Isn’t Cereal a Healthy Breakfast?
Virtually all breakfast cereals are very high in sugar / carbohydrates and almost all contain processed grains. This means that they have a high phytic acid content, which can damage the intestinal lining and cause tooth decay. Many also contain artificial colors, flavors and preservatives.
On top of that, many contain genetically modified ingredients in the form of corn products (including high fructose corn syrup), hydrogenated oils or GMO grains. We feed our poor children with these insulin spikes in boxes and then ask ourselves why they have trouble sitting still at school.
If to this we add the fact that most cereals are consumed in milk, that you can have some problems of your own, and you have a disaster at breakfast.
(Not so) fun fact: Studies in mice have also found that mice that eat breakfast cereals die earlier than mice that only receive water. And what is more surprising, the mice that feed on the breakfast cereal box live longer than the mice that eat the breakfast cereal! If you are paying several dollars per box for the breakfast cereal, unfortunately, the most nutritious part could be the box!
Oh yes, and for a really interesting history lesson on cereals, check out this article.
What to Eat Instead
Even for adults, popular breakfast options are often bagels, donuts, croissants, toasts, cereals, Pop cakes, etc. Sure, these things are quick and easy to prepare, but have you read the ingredients? If breakfast is the most important meal of the day, getting enough protein and fat is even more important!
So, what should we eat for breakfast? I suggest a mixture of proteins, good fats and vegetables * panting *! This is especially vital for children, whose developing brains need adequate protein and fat to function.
Think about it: breast milk, which is the perfect food for newborns, is almost 50% saturated fat, however, babies do not get heart disease. Is not it logical that the need for adequate fat does not disappear once the babies wean? The human brain is approximately 70% fat, and since the brains of children are developing rapidly, they need healthy fats for optimal brain function.
Unfortunately, our accelerated lifestyle and our misguided interest in low-fat diets have put our children (and us) at a great disadvantage.
If you are ready to give your children a nutritional boost at breakfast, do not worry, healthy options are often cheaper and may even be easier than cereals. These recipes approved by children are also excellent for adults, and ensure enough protein and fat for breakfast to be the most important meal of the day.
Healthy Breakfast Recipes to Start the Day
With a little preparation and planning, a healthy breakfast is possible! The following are some of our favorite “recipes” for breakfast, although some of them only qualify as ideas and do not require any preparation.
Breakfast Egg Muffins
These egg muffins for breakfast are an easy and tasty idea for breakfast that is portable and that you can eat anywhere. It has a powerful nutritional punch and tastes delicious. It can be adjusted to suit the tastes of your child by adding any vegetables that your child likes. You can do this by the dozens and simply reheat for breakfast every day, making breakfast quicker and easier than a bowl of cereal!
Cheesy Breakfast Bake
Healthy Breakfast Ideas and Recipes Kids Love
No muffin muffin? No problem! This is a grain-free twist in the traditional egg casserole. It is perfect for guests who spend the night or a crowd of hungry children. This baking gets extra protein from the cottage cheese and is ideal for working on leftover vegetables. (Cheese makes everything better!)
These energy bars are also portable and children love them! They contain a good amount of sugars from the dates, so they must be combined with a hard-boiled egg or some other protein. These are simple to make, and with just a few natural ingredients, they outperform Pop Tarts!
Oven Omelet (aka Leftover Omelet)
When cooking for the whole family, an oven tortilla is an easy way to help everyone get quality protein and sneak in some vegetables. Cook the vegetables and meats you prefer (we love spinach, onions, ham, etc.) in a large oven-proof skillet until smooth. Add a dozen eggs, stir them with a fork and roll them in the oven to finish cooking. When finished, cut the thin slices like a cake and serve. You can even take it on the fly.
Protein “Brain Power” Smoothie
While they do not get it every day, this is the only smoothie that keeps my children satisfied for more than half an hour. This recipe requires coconut milk, coconut oil, almond butter, egg yolks, banana, vanilla and any flavor you want (cinnamon, cocoa powder, strawberries, etc.). It has a lot of good fats and medium chain fatty acids for children’s brains, and they enjoy it because it tastes like a smoothie! It also contains much less sugar than juice shakes and keeps them satisfied for much longer!
Coconut Flour Waffles
These waffles are a great success in our house, and although they take longer to prepare, they can be prepared in advance and frozen to reheat. They contain more protein than some of the “eggs” that are obtained in fast-food breakfasts, and they also have healthy fats and fiber fill for children (and adults) to follow until lunch. They also only have a few ingredients and taste great! Use strawberries and whipped cream without sugar or pure maple syrup for the toppings (if you need it!).
Bacon, Eggs, and Sliced Apples
This breakfast is a well-balanced meal for anyone (and who does not love bacon and eggs?!). It is quick to light the stove and beat the muffin socks any day. What makes this traditional American breakfast healthier is to opt for grazed eggs and pasty bacon free of nitrites. Animals that have been in the sun and eating the foods that nature wanted produce more nutritious foods (more on this here). This is our standard daily breakfast almost every day, there are many ways to mix this. With all the protein that fills children, too. (A difficult feat sometimes!