Monday, March 5, 2012

Parent'sCorner - Breakfast Can be Healthy Too!

It’s long been known that breakfast is an important start for kids and parents alike. Here are some ways to make it yummy and healthy for everyone!

* If you’ve got 30 minutes to spare, make yourself a bowl of creamy oatmeal. Oats are high in fiber and contain vitamin E and some B vitamins, as well as iron, calcium and other minerals. Oatmeal can be started the night before, just cook it halfway and refrigerate, the next morning reheat, add everything you want in it and once it’s reheated, it’s ready to go.

* Make your oatmeal even better, by stirring in grated apple, raisins and/or chopped nuts while it’s cooking, you can pretty much add anything you like, other examples: raw sunflower seeds, banana, pumpkin seeds, coconut flakes, Ground flaxseeds, etc

In too much of a hurry for oatmeal? Try:

* A slice of wholegrain toast, boiled egg, a banana, or other fruit. Couldn’t be simpler, or quicker. Very nutritious and sustaining.

* Boiled eggs. Cook and peel ahead if you like.

* Live yogurt, topped with fruit, seeds, chopped nuts, ground flaxseed and unsweetened shredded coconut.

* A fruit and veggie based smoothie or shake and to add protein, either add a protein powder or a handful of nuts which have been soaking overnight, or, a nut butter .

* Unsweetened homemade muesli with nuts, seeds, dried fruits, etc. Use almond, rice, soy or any other milk instead of cow’s milk.

There’s no need to give up on cooked breakfast just because you want to eat healthily. Ok, the traditional fry-up is heavy on fat and salt, but it’s very possible to cut down and still have a hearty breakfast. Try these suggestions:

* Choose low-salt sausages and bacon, and grill.

* Poach, coddle or scramble eggs rather than frying, or try an omelet. Then include with your eggs, vegetables like tomatoes, sliced avocado, lettuce, onions mushrooms, ETC... Toast a slice of bread. Use wholegrain bread rather than white.

* Slice and poach button mushrooms in milk or a little water. For a crispier finish, buy portabella or flat cap mushrooms, slice, brush with a little oil and bake in the oven or grill. Add a slice of whole grain toast.

* Just gotta fry something? Use olive, coconut, or sunflower oil rather than butter or lard, and drain foods on kitchen paper to soak up surplus fat before serving.

* Add healthy ingredients to a cooked breakfast – tomatoes, baked beans. Or try fish for breakfast: smoked salmon and scrambled eggs for example.

Anne Brown, Health Coach

301-712-9015, Ext 1026

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