On school days, your growing students need breakfast in a hurry. A registered dietician offers these 4 quick breakfast ideas for kids, including a choco-nana smoothie, yogurt & fruit cup, PB sandwich, and frozen egg & cheese burrito. Each of these you can throw together in minutes and send with your child on his or her way out the door.
Blend one container of nonfat vanilla yogurt with ½ cup lowfat milk, 1 tablespoon peanut butter, ½ banana sliced, ½ teaspoon unsweetened cocoa powder, 1 tablespoon ground flax seed, and six ice cubes. Makes two servings. For extra fiber and a bubble tea-like effect, add 1 teaspoon chia seeds.
Yogurt & Fruit Cup
Top a container of nonfat or low-fat plain yogurt with a drizzle of honey, a sprinkling of granola, and chopped fresh fruit (quick tip: chop the fruit the night before so you can throw everything together and go).
Make a nut butter sandwich with two slices of whole grain toast or English muffin and sliced berries or bananas.
Frozen Egg & Cheese Burrito
Cook scrambled eggs with bell peppers, and add the cooked eggs plus a little salsa and shredded reduced-fat cheese to a whole-wheat tortilla. Roll it up, wrap in aluminum foil, and store in a freezer bag. When ready to eat, unwrap the burrito from the foil and wrap it in a loose paper towel. Microwave for 2 to 3 minutes, until hot.
Caroline Kaufman, MS, RDN, is a registered dietitian, freelance writer, and nutrition consultant who specializes in childhood and family nutrition. Her award-winning blog, Sweet Foodie, features family-friendly meals, time-saving tips, and food photography. Follow her on Facebook and Twitter.
For more kid-friendly breakfast ideas, from baked oatmeal to breakfast cookies, check out Kaufman's Pinterest board.