10 Easy Back To School Breakfasts!
Back-to-school season is exciting and filled with expectations for a great new year of learning! New school schedules, kids’ activities, and more can also be a season of needing additional nourishment to sustain everyone’s busy schedule. We’ve all heard that breakfast is the most important meal of the day, and it’s true! Breakfast is the first meal of the day to help energize, sustain energy levels and brain function. If you are looking for quick & nutrient dense breakfast options, keep on reading!
Why Breakfast Matters
When you are asleep, your body has been fasting. The first meal of the day “breaks” the “fast,” also known as breakfast! What we eat for breakfast is incredibly important in giving our body and brain energy. Below I’m sharing tips for how to make a nutritionally balanced breakfast and key staples to keep on hand to make it easier to create a nutrient dense meal.
How To Make A Nutritionally Balanced Breakfast
To avoid blood sugar spikes, crashes, and hunger by mid-morning, make sure your breakfast contains the following nutrients: fiber, protein, and healthy fats.
Fiber slows down the digestion of foods, helping you feel full while also avoiding quick spikes in blood sugar.
Protein helps the body repair and build muscle, providing the body with amino acids that support hormone function, such as insulin secretion.
Healthy fats are essential for cell growth and brain function. They are the last nutrient to leave the digestive tract, which helps you feel full longer and help support healthy blood sugar levels.
When consuming a carbohydrate rich breakfast, look for complex carbohydrates such as oatmeal, 100% whole wheat or whole grain toast, or gluten-free grains such as quinoa. These carbohydrates contain more fiber and nutrients than processed carbohydrates, all of which are important for energy levels, blood sugar balance, and feeling full.
Kitchen Staples To Make Quick, Easy Breakfasts
Nut ButterNut butters are a great way to add protein and healthy fats to your breakfast. 1 tablespoon of nut butter contains approximately 3-4 grams of protein, helping you stay fuller throughout the morning. Some of my favorites include peanut butter, almond butter, hazelnut butter, and walnut butter.
OatsOats contain a type of soluble fiber known as beta-glucan. This type of fiber draws in water to form a gel-like substance in your digestive tract, which slows digestion and feeds good gut bacteria. Soluble fiber has also been shown to lower blood cholesterol and keep glucose (blood sugar) levels from spiking.
Frozen FruitHaving frozen fruit on hand year round is a great way to get in vitamins, minerals, and antioxidants throughout your day, especially at breakfast! Frozen produce is picked at peak ripeness, meaning it retains most of its nutrients.
Seeds are a great way to add protein, fiber, vitamins, and minerals to a meal. Some seeds also contain Omega 3 fats which support brain and heart health and help lower inflammation. Some of my favorite seeds are chia seeds, hemp seeds, pumpkin seeds, and ground flaxseeds.
10 Easy Back To School Breakfasts
If you’re looking for some breakfast recipe inspiration, check out this list below!
- Banana Bread Baked Oatmeal (vegan)
- Homemade Apple Butter - perfect on top of toast, waffles, pancakes or bagels!
- Pumpkin Peanut Butter Waffles
- Creamy Orange Chia Pudding
- Oatmeal Almond Butter Cookies
- Zesty Classic Breakfast Casserole
- Lemon Banana Blueberry Sheet Pan Pancakes
- Lemon Immune Boosting Muesli
- Pumpkin Pecan Overnight Oats
- 3 Easy Green Smoothie Recipes
Have a happy and healthy Fall season!
You can stay connected with Megan Roosevelt, RDN on Instagram at @HealthyGroceryGirl, watch recipe videos at YouTube.com/HealthyGroceryGirl or visit her recipe and wellness blog at HealthyGroceryGirl.com
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