The Big Breakfast

eggs.jpgToday, Sara Cabot of Little Lettice offers ideas to fuel the family:

“I realize that bagels are popular and convenient (at Whole Foods I often see babies chewing on bagels as big as their heads...), but the truth is, they aren’t terribly nutritious. The below ideas may lack the on-the-go convenience of bagels, but getting a good start on the day is well worth the extra 10-15 minutes.

Oatmeal - Good For The Whole Family

Oatmeal offers a nutritious base for breakfast that can be dressed up in many ways. Buy organic quick cook oats and follow package instructions. Or if purchasing from the bulk section, combine 2 parts water or milk with 1 part oats. Bring to boil while stirring, then remove from heat. It should take only a few minutes. (Note: babies can have cooked cow’s milk from 8 months.)

Oatmeal is delicious served with:

  • Maple syrup
  • Sliced bananas
  • Raisins
  • Frozen blueberries
  • Grated apple
  • Chopped ripe pear
  • Cream (for older children)

    Freshly Squeezed Orange Juice

    Orange juice at breakfast offers a good supplement, and if you can manage it, freshly squeezed OJ contains more vitamin C than store bought varieties – great to help keep winter colds away.

    Protein - Keep Your Kids Fueled ‘Til Lunch

    One of the reasons that high-sugar cereals or carb-heavy bagels make for a bad breakfast is because they spike up your child’s sugar levels then bring them crashing down around 11 a.m., when kids are meant to be in peak form at school. Many pediatricians recommend some kind of protein for breakfast, which lasts longer and doesn’t produce a sugar ‘high.’

    Ideas for a good protein breakfast:

  • Eggs - any way you like to cook them
  • Whole-wheat toast spread with a nut butter (or something like sun butter, a nut alternative)
  • Muesli with yogurt & fruit (see recipe below)
  • Some people like to give their children a piece of white fish. They say it works wonders though I’ve yet to try it on my kids.
  • Grilled cheese on whole wheat toast (just don’t have it for lunch too!)

    Restriction notes:

  • Babies can have egg yolks from 8 months, whole eggs from 1 year.
  • Peanut butter should be avoided until at least 1 year old.
  • Fish is OK from 1 year.
  • Cheese & yogurt is OK from 8 months.

    Muesli with Yogurt & Fruit

    One of the reasons children don’t like muesli is that it can be hard to chew. A way around this, and to give it a natural sweetener (you must buy the unsweetened muesli – Uncle Roy’s Swiss muesli in the bulk section of Whole Foods is a good one) is to soak it in apple juice overnight. The next day just mix it with some natural yogurt and fresh fruit and it’s yummy and easy to chew.

  • 1 cup of unsweetened organic Swiss muesli
  • 2 cups of unsweetened apple cider or juice
  • Grated apple, ripe pears, or mashed banana
  • Natural yogurt
  • Spoonful of maple syrup

    1. Mix the muesli with the apple juice. Cover and refrigerate overnight.

    2. The next morning mix it with some fresh fruit, natural yogurt and honey, or maple syrup.”

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