Who can believe summer is on the cusp of ending. September is right around the corner, which means it’s BACK-TO-SCHOOL! It’s time to get some new clothes, new stationary, maybe even some new shoes! Let’s add on to that list with some new, healthy recipes.

It is important to note that early life nutrition is extremely important for the proper growth and development of young children. Dietary habits established in childhood often carry over into adulthood. This allows for maintenance of good health throughout one’s life. Proper nutrition can help with immune resilience, infection prevention and building resilience against the environment. Kids have emerged into an era of highly processed foods that are low in phytochemicals and high in artificial flavours/colours. This can lead to micronutrient deficiencies from an early age.

 Many people find it difficult to prepare meals that are both quick and nutritious. So, I have compiled together 5 of my favourite quick and healthy breakfast ideas. Check them out below! Let’s make this school year a healthy and productive one!

MONDAY

Pancakes

• 1 Banana
• 2 eggs
• 1 tsp ground cinnamon

Directions:

1. Mash the banana in a small bowl
2. Mix in the eggs and ground cinnamon with the mashed banana
3. Mix all the ingredients together until it is liquid
4. Cook with butter on a medium-heat skillet
5. Makes 3-4 pancakes
6. Serve with honey or natural peanut butter

Amount for 1 serving: 

Calories: 86 Fat: 3.3g Carbs: 9.8g Protein: 4.7g

TUESDAY

Protein Energy Bites

• 1 cup natural peanut butter
• ¼ semi sweet chocolate chips
• 1 cup old fashioned oats
• ¼ cup ground flax seeds
• ¼ cup whole chia seeds
• 3 tablespoons honey
• ¼ cup shredded coconut

Directions

1. Combine all 7 ingredients in a large bowl
2. Stir well to combine thoroughly
3. Place in refrigerator for 30 minutes to 1 hour
4. Roll into roughly 12-15 balls
5. Prepare night before for an easy morning :)

Amount for 1 serving:

Calories: 175g Fat: 10.5g Carbs: 18.7g Protein: 5.6g

WEDNESDAY

Mango Banana Smoothie

• ½ cup mangos
• ½ ripe banana
• ½ cup of blueberries
• 1 cup water
• 1 tsp raw cacao nibs
• 1 tsp of chia seeds
• Add 1 scoop protein powder (if desired)
• Add ½ cup of frozen Greek yogurt

Directions:

1. Combine all ingredients in a blender
2. Mix well
3. Serves 2 glasses

Amount for 1 serving:

Calories: 201 Fat: 4.3g Carbs: 33.3g Protein: 8g

THURSDAY

Yogurt Parfaits

• ½ cup Vanilla Greek Yogurt
• 1 tablespoon ground flax seeds
• 1 teaspoon oat bran
• ¼ teaspoon ground cinnamon
• 1 teaspoon shredded coconut
• 10 almonds
• ¼ cup raw old fashioned oats
• Add 2 of your favourite fruits (Fresh berries+ 7-8 grapes)

Directions:

1. Add the Greek yogurt first in a small bowl or to-go container
2. Add in the ground flax seed, oat bran, cinnamon, shredded coconut and almonds
3. Sprinkle oats on top
4. Add in 2 of your favourite fruits

Amount for 1 serving:

Calories: 42  Fat: 19.4g  Carbs: 55.4g  Protein:   16.5g

FRIDAY

Banana Muffins

• 2 large eggs
• 3 ripe bananas
• ½ cup cinnamon apple sauce
• ¾ cup brown sugar or organic sugar
• 1 teaspoon vanilla extract
• ¾ cup whole wheat flour
• 1 teaspoon baking soda
• ¼ teaspoon salt
• ¼ cup chocolate chips (If add chocolate chips, reduce sugar to half)

Directions

1. Preheat oven to 350^oF
2. Grease muffin pan
3. Combine eggs, sugar, and vanilla with electric mixer
4. Add mashed bananas to the previous mixture
5. In separate bowl mix the salt, baking soda and whole wheat flour
6. Add dry mix to the wet mix and stir well
7. Mix in the applesauce. Mix for 1 minute until it is uniform
8. Pour batter into the muffin pan while adding in a few chocolate chips to each one
9. Bake until toothpick inserted in comes out clean (35 minutes)
10. Serves 10-12
11. Prepare night before

Amount for 1 serving:

Calories:  242 Fat: 4.6g Carbs: 6.5g Protein: 4.1g

The above article is for informational purposes only and should not be used for medical advice. If you would like to learn more about this topic, please book an appointment with me or your Naturopathic Doctor. 

Click here to continue shopping at vitamart.ca