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10 Healthy Breakfast Options for Kids
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Freeze any ripe or overripe fruit (or use frozen) to make a healthy, colorful treat your kids can suck down in the drop-off line. Use frozen strawberries, almond milk, a ripe banana, and a scoop of vanilla protein powder and you're good to go. Or, try blueberries, a frozen banana, a scoop of almond butter and a pinch of cinnamon for another sweet treat that is packed with protein and vitamins.
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This fancy-looking breakfast may look like it took time to make, but it can be done in a couple minutes. Use a tall glass and a long spoon and your kids will think they're eating dessert for breakfast. Layer granola on the bottom, cover with vanilla yogurt, and top off with honey for a calcium-rich breakfast. Or, try granola, cover with strawberry yogurt, and top with bananas and blueberries.
English Muffin Egg Pizzas
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Boil your eggs at the beginning of the week to make this a quick and easy meal. One egg has only 70 calories and is packed with protein. The American Dietetic Academy (ADA) says one egg yolk per day is fine for most healthy people. Toast an English muffin and then layer on top a sliced tomato, cheese, and your hard-boiled egg.
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The benefit of this tasty meal is that it already comes in its own to-go container. Microwave or bake turkey sausage, scramble some eggs, and throw in your child's favorite cheese. Wrap your meal in a whole wheat tortilla and add avocado or tomato for more nutrients.
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Start with oats and the rest can be your canvas. Registered dietician Emily Edison of Momentum Health in Seattle, Washington suggests making your meals as colorful as possible. Try strawberries, bananas, blueberries or cranberries for more flavor, fiber and antioxidants, which helps reduce stress. You can also add in nuts for protein.
Muffins and Breads
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Make homemade bread or muffins over the weekend and then throw them in the freezer. When you want one for breakfast, just take it out the night before to defrost. The beauty of making your own muffins or bread is that you can control what goes into them. Try using whole wheat flour instead of white, and applesauce or yogurt instead of sugar. You can add in fresh fruits and vegetables like apples, bananas, zucchini or carrots for more flavor. You can even puree greens and mix them secretly into the batter. This might take some trial and error, but when you find the right recipe your kids will thank you for it.
Peanut Butter (or Almond Butter) and Fruit Toast
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Start with whole wheat toast and layer on peanut butter and apples. You can also use bananas, almond butter and honey. This easy breakfast will give your child the grains, proteins and fruit to keep them full until lunch.
Cream Cheese and Cucumber Bagel
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If you'd like your kids to get more veggies in the morning, try a whole wheat bagel thin topped with cream cheese and cucumbers. The combo of a warm bagel with cool cream cheese and crunchy cucumbers will be a welcome treat before they head out the door.
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Yes, you can make these. Buy the pre-made dough in your grocer's aisle and then load in whatever you like. You can add dark chocolate chips for a warm chocolate croissant or egg and cheese to make a flaky breakfast sandwich. Pair with a fruit bowl and you have just served your child a delicious and nutritious meal (not to mention impressive).
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An egg scramble is a nutritious way to mix a variety of healthy ingredients together. Try eggs, cheddar cheese, spinach and mushrooms. Or eggs, goat cheese and sundried tomatoes with a bit of rosemary sprinkled on the top. Or, whip up the traditional eggs, bacon and cheddar egg scramble.