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Healthy Breakfasts for Kids
The school year is in full swing and suddenly mornings have gotten hectic. It can be tempting to feed your kids whatever they’ll eat for breakfast (even if that’s a sugary toaster pastry) or to sometimes let them skip breakfast all together. But according to a recent study, skipping breakfast can have nutritional consequences for kids.
The study, published in the European Journal of Clinical Nutrition, analyzed survey data from 8,590 kids aged 2 to 12. Kids who skipped breakfast not only snacked more — they snacked on more sugary treats. Breakfast shunners had significantly lower intakes of fiber, folate, iron, and calcium. That’s a real eye opener for me, since my six-year-old always complains she’s not hungry in the morning, so I’m often guilty of sending her to school unfed. Kids who did chow down in the morning ate more fruits and whole grains and had better overall diet quality scores.i
Luckily, Complete by Juice Plus+ can make the task of cooking a healthy breakfast for kids a snap. Whether you use it to make smoothies, baked oatmeal, or pancakes, Complete by Juice Plus+ provides protein and fiber to give your kids the energy they need for a day at school. And better yet, most of these recipes can be made ahead of time and served when your crew is dressed and ready to eat.
These chocolate-peanut butter oat balls, adapted from Eating Bird Food, are a perfect example of a healthy breakfast on the go that’s full of kid appeal.
Chocolate-Peanut Butter Oat Balls
Makes 20-24 balls
- 1 ½ cups rolled oats
- 1 cup natural peanut butter
- ¼ cup honey
- ¼ c Complete by Juice Plus+ Dutch Chocolate shake mix
- 2 T chocolate chips (optional)*
Add all ingredients to a large bowl. Knead the dough by hand to get it thoroughly combined. Form into balls. Store in the fridge or freezer. Enjoy with a glass of milk or your favorite plant-based milk.
*Note: I use Lily brand chocolate chips, which are sweetened with erythritol and stevia.
Or, if you only have time to throw some ingredients in a blender, this orange-almond smoothie, adapted from Milesfit, is sure to please. On extra-hurried mornings, your kiddo can even drink it from a thermos at the bus stop.
- 1 seedless orange, peeled and sectioned
- 1 ripe banana
- 1 cup almond milk
- ¼ cup Juice Plus+ French Vanilla Complete shake mix
Add all ingredients to a blender and mix until smooth.
Eating together isn’t always feasible on school mornings, what with everyone leaving at different times, but a weekend breakfast is the perfect time to enjoy some family time. After all, it’s National Family Meals Month, which is a good reminder that eating meals together is associated with a bunch of benefits for kids, including better nutrition, better behavior, and better grades. This pancake recipe, adapted from A Sweet Pea Chef, might even get your teen out of bed and to the table.
Chocolate-Banana Protein Pancakes
Makes 10 small pancakes
- 4 eggs
- 2 ripe bananas
- ¾ cup rolled oats
- ¼ cup Complete by Juice Plus+ Dutch Chocolate shake mix
- 2 T cocoa powder
- 1 t cinnamon
- Banana slices and/or fresh raspberries for topping
- 1 T coconut oil or butter for skillet
Mash the bananas with a fork and blend with eggs, oats, Juice Plus+ shake mix, cocoa, and cinnamon with a whisk or blender. Melt coconut oil or butter in a skillet over medium-high heat. Pour 1/4 cup batter into the skillet at a time, working in batches to avoid overcrowding. Cook 2-4 minutes, until bubbles appear in center. Flip and cook another 2-3 minutes until golden brown. Repeat with remaining batter. Butter and serve topped and fresh fruit.
Have you invented a healthy breakfast recipe using Juice Plus+? Share in the comments!
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