A Healthy Breakfast for Kids Need Not Be Complicated
Today was the first day of the Miami Dolphin’s Football Camp for my son and his best friend. The boys are very into football and since we are also huge Dolphin’s fans this is the camp the kids look forward to all year long! However, because I hit “snooze” too many times on my alarm this morning we almost started the first day of football camp on the wrong foot.
By the time I dragged myself out of bed and woke the boys up we had less than 20 minutes to get in the car. The kids were totally flustered about waking up so late and suggested they just skip breakfast to save time.
Well that was not going to happen.
There was no way I was dropping two 13-year old boys off for 7-hours of intense football training instructed by Miami Dolphin football players without eating breakfast. And it wasn’t going to be Pop Tarts either!
I figured if I spent 10 minutes making the breakfast they would have 10 minutes to eat and then we could make it to practice on time.
The breakfast ended up taking me only about 7-minutes to make. Here’s what I served the boys…
7-Minute Healthy Breakfast for Kids
- Toasted sprouted whole grain bread (See “Step 1” below for store-bought recommendations)
- Fresh coconut pieces (See “Step 2” below)
- Scrambled pastured eggs (See “Step 3” below for pastured eggs)
- Sliced fresh organic peaches and pears
- Fresh unfiltered almond milk or hemp milk (If you do not already have the fresh almond or hemp milk made see “Step 5” below for store-bought recommendation made without carrageenan)
Step-By-Step Breakfast Guide (Including Name-Brand Product Recommendations)
Step 1: Cut and toast the sprouted whole grain bread.
I usually buy the flourless sprouted bread made by Food for Life, but the kids seem to prefer the new one I have been buying made by the Whole Food Market deli, which contains flour but is still otherwise very healthy. Whole Foods Market puts out a variety of different breads, but not all are healthy. Look for the sprouted ones with the “Health Starts Here” sticker—all of the breads with this sticker are truly healthy.
Step 2: Crack the fresh coconut pieces.
While the bread is toasting, grab a hammer (and no, I am not joking about the hammer) and then wrap a fresh coconut in a towel. Walk the towel-wrapped coconut out your back door, or whatever door is closest to your kitchen. Keep the coconut wrapped in the towel and then hit it a few times with your hammer to crack it open. Rinse the coconut pieces with water and put a few pieces on a serving plate.
Step 3: Make the scrambled pastured eggs.
Use extra virgin coconut oil (I like Barlean’s brand) to oil a non-toxic skillet, such as Xtrema 100% ceramic cookware and heat the skillet over medium heat. Then crack 2 pastured eggs (such as Vital Farms brand) per person in a bowl, add a splash of water (a splash of water is the secret to making scrambled eggs fluffy!) and a pinch of salt. Whisk eggs briskly with a fork. Pour the eggs into the skillet and scramble until cooked through and fluffy.
- Note: Be sure to buy PASTURED eggs for the healthiest eggs. Click HERE to read the difference between pastured eggs, organic eggs, free range eggs, vegetarian eggs, etc.
Step 4: Slice the fresh organic peaches and pears.
I don’t buy all of my produce organic because doing so is simply not always practical. However, I do always buy organic peaches since they consistently end up on the Environmental Working Group’s “Dirty Dozen List” year after year as one of the top twelve most contaminated fruits and vegetables.
Step 5: Pour a glass of unfiltered almond milk or hemp milk.
I know almond milk (both store-bought and homemade) is a huge trend right now, but the only almond milk I drink or use for my family is unfiltered almond milk. Filtering almond milk basically just eliminates the nutrition! If you look at the nutrition profile of store-bought almond milk you will see it is basically just sugar water with just a teeny bit of fat and protein. Since the fat and protein found in whole almonds is super healthy, the last thing I want to do is remove it. Besides, unfiltered almond milk has a much richer texture and, in my opinion, tastes better too. If you have a Vitamix you can make unfiltered almond milk in 2 minutes simply by blending together 1/2 cup raw almonds (you can soak them if you want to maximize the health benefits, but this step can be skipped if you are in a hurry), 1 1/2 cups water, 1/4 teaspoon pure vanilla extract, pinch of sea salt and 1 or 2 pitted dates. The same basic recipe also works for making homemade hemp milk if you simply substitute hemp seeds for the almonds. For a variety of reasons, hemp milk is actually my #1 favorite non-dairy milk (click HERE to read the benefits of hemp seeds.)
- Note: If you aren’t up for making your own nut/ seed milks then you can always get store-bought hemp milk—I just would steer clear of the store-bought filtered almond milks though (especially for kids because they NEED all of the nutrition they can get!) If purchasing hemp milk, look for one made without carrageenan. Carrageenan is an undesirable food additive that promotes inflammation and unfortunately is used as a thickener and emulsifier in many non-dairy milks. It is not easy to find a store-bought non-dairy milk that does not have carrageenan on the ingredient list, but Hemp Bliss by Manitoba Harvest is a good hemp milk brand that is also carrageenan free.