About Breakfast + 5 Suggestions for When You're Out of Ideas

Even though many sources have recently touted the health benefits of not eating breakfast (i.e. intermittent fasting), this supporting research is based on adult nutritional needs which are entirely different from those of kids and growing teenagers. Breakfast still plays a very important role for those is growth stages - it helps them pay better attention in school and provides an opportunity for them to consume needed nutrients for growth and development.

Additionally, kids, in particular, do not possess the mind over matter abilities that adults do, meaning when their energy levels dip and they begin to get hungry, they can't see into the future knowing they can hold off until later. Instead, they get tired and lose their ability to focus.

As both a dietitian and a mom, I give a lot of focus to breakfast at our house. I always shoot for three food groups to be present, including a source of protein to keep energy levels up and prevent the post-breakfast crash that can happen after a carb (or sugar) heavy meal. Some of my favorite breakfast options include:

1. Smoothie - A smoothie is a great way to get multiple food groups in one compact package. Not to mention, they're portable so slow morning people can take them on the go.

2. Yogurt Bowl - With yogurt, aim for a low-sugar option, like Siggi's and top it up with fruit and a nut butter for some added protein and fat.

3. Cereal + Milk + Fruit - Low sugar cereal options (some of our favorite brands include Kashi, Cascadian Farms, Nature's Path Envirokidz, and Multigrain Cheerios) get a dose of protein with some milk and some extra fiber from the fruit.

4. Eggs & Toast - Eggs cooked any way are a great source of protein and round out the whole grains from a piece of toast and the fruit from a fruit spread or some extra healthy fat from smashed avocado or a couple tablespoons of nut butter.

5. Waffles - It's no secret we love our Kodiak Cakes toaster waffles all kinds of ways - with peanut butter and sliced bananas or topped with syrup and served with scrambled eggs and some fresh berries.

Banana Chocolate Chip Mini Muffins 1.0

The stripped-down, straightforward cousin to my original Banana Chocolate Chip Mini Muffins - easy going with no fussy ingredients for a quick and easy breakfast or treat. These are gluten-free, dairy-free, and so so yummy.

As I was preparing for a quick trip away to the mountains this past week, I wanted to make something super easy that the grandparents could give the girls for breakfast or snacks that didn’t require any prep and was still healthy and delicious. I searched the internet for healthy chocolate chip muffins and came up with more than enough complicated recipes but after digging and combining landed on a recipe that smelled so good coming out of the oven, I had to taste it. These are amazing and their small size makes them oh-so-poppable. Mason & I considered taking them with us on our trip and no one would have been any the wiser…but we’re considerate parents so we let the girls have them ;) Here’s how I did them:

Ingredients

1 1/2 cups flour (I used GF baking flour)

1/2 cup coconut sugar

1 tsp baking soda

Pinch of sea salt

2 eggs, room temperature

1/2 cup oil (I used avocado but you could use coconut as well)

1 tsp vanilla

3 small-medium ripe bananas, mashed

1-2 scoops Vital Proteins Collagen Peptides (optional)

1/2 cup mini chocolate chips (I used EnjoyLife Foods)

Directions

Preheat oven to 375F and spray a mini muffin pan with coconut oil.

In a large bowl, combine flour, sugar, baking soda, and salt. Mix to combine.

In a separate bowl, combine eggs, oil, and vanilla. Whisk to combine.

Add mashed banana and stir until fully incorporated.

Slowly add dry ingredients to wet ingredients until just combined. Fold in chocolate chips.

Fill muffin tins 2/3 full.

Bake 10-12 minutes or until toothpick comes out clean.

This recipe makes about 24 mini muffins.