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Kid-favorite Metabolism Promoting Breakfast Ideas for a Hectic Morning

Background

Inspired by Dr. Casey Means' book - Good Energy, Shawn Stevenson's book - Eat Smarter, and a desire to find metabolism-promoting breakfast options for my children, I decided to compile a list of breakfasts for kids that are low in refined grains and sugars, promoting long-term health for future generations.

Criteria:

  • Kids' favorites
  • Low blood sugar impact
  • Reasonable prep time (approx. 5-10 minutes) for our already hectic mornings

Add to the List

If you have a recipe that you'd like to add, either open a PR or leave a comment on my LinkedIn Post and I'll add it to this document.

Important

This is a community built list.
You may not agree every ingredient in every item on the list.
What ingredients people choose to cook with is a highly personal decision.
Peoples' bodies respond differently to different foods.
Remember, the goal is not to be perfect, but to make it easier to replace sugar-laden, inflammation-triggering convienece foods with healthier alternatives.
If you don't agree with something, submit an alternative recipe!

Breakfast Bars

Kim's Bars - Easy to make breakfast bars that can be eaten cold or warmed up.

Ingredients

  • 2 cups old fashioned oats
  • 1.5 cups whole wheat flour
  • 1/2 cup toasted wheat germ
  • 2 tsp cinnamon
  • 1/2 tsp salt
  • 1 cup honey
  • 2/3 cup unsweetened apple sauce (we use two of the individual serving cups)
  • 1/2 cup oil (See Oils)
  • 2 eggs, beaten
  • 2 egg whites, beaten
  • 2/3 cup dried fruit (optional. 1/3 cup blueberries + 1/3 cup tart cherries from Trader Joes is our go-to)

Cooking

  • Preheat oven to 350f (325 convect)
  • Combine dry ingredients in medium bowl
  • Combine wet ingredients in large bowl, slowly mix in dry ingredients, fold in dried fruit if using
  • Bake for 28 minutes in 13x9 baking dish that has been coated with non-stick spray

Cooking Oils

This table is pulled directly from the Eat Smarter Family Cookbook on page 52.

Scary Choice Sufficient Choice Smarter Choice
Canola oil Avocado oil Organic avocado oil
Corn oil Butter Grass-fed butter
Soybean oil Coconut oil Organic coconut oil
Other "vegetable" oils Extra virgin olive oil Organic extra virgin olive oil
Ghee Grass-fed ghee

Eggs

Tip

When you can, source locally first!
A post on your town's Facebook page is a good way to learn which neighbors raise hens.

  • Omelette: Local, free-range, or cage-free eggs. Use a quality cheese such as Swiss, Colby Jack, or Cheddar. Add a pinch of coarse sea salt and black pepper before cooking.

Smoothies

  • Smoothies made with pea protein powder: plant milk, chia seeds, and fruit. Keep half a dozen kinds of frozen fruit chunks in your freezer and let your kids pick what they want. Add nut butter too, if your kids are not allergic to it.

Sweeteners

This table is pulled directly from the Eat Smarter Family Cookbook on page 40.

Scary Choice Sufficient Choice Smarter Choice
Artifical sweetners Organic cane sugar Raw honey
Conventional Sugar Organic coconut sugar Stevia
Corn syrup Dried fruit Monk fruit
High fructose corn syrup Organic grade B maple syrup

Yogurt

  • Fage 5% (Whole-Fat) Unflavored Yogurt: No sugar added, high in protein, and moderate in fat. Add honey and granola for sweetness and some carbs, and seasonal fruit or applesauce as time permits.

  • Greek Yogurt Mix: Greek yogurt, flax seed, fruit (e.g. blueberries, strawberries, raspberries), local raw honey, organic ground turmeric, or ground cinnamon.

Resources

Good Energy Book Cover

Link to Book

Eat Smarter Book Cover

Link to Book

Disclosure: As an Amazon Associate I earn from qualifying purchases.

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Healthy Breakfast Ideas for Kids based on Good Energy

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