Back To School Breakfast
So summer's winding down. Time to prepare for back-to-school. In addition to new school clothes, back packs, and lunch boxes, planning back-to-school breakfasts is key.
Throughout the night, while we sleep, our bodies use up stored carbohydrate energy from our livers. Like a battery that needs to be recharged, our body needs to replenish this carbohydrate energy after we wake up. Planning a breakfast for your back-to-schoolers means keeping this fact of physiology in mind. We need a little bit of quick energy and then a significant amount of slow-release energy to get us to lunch time. Fats slow us down so fatty foods for breakfast make us sluggish. People worry about how much protein they are getting which is misguided. Proteins are found in all types of food and so long as you eat a varied, healthy plant-based diet you will get all the protein you need. Remember race horses are vegans. In addition, proteins are not a good source of energy for the brain. So breakfast needs to be about the healthy carbohydrates.
A bowl of Cheerios with some plant-based milk and fruit or a whole grain bagel with a light amount of peanut butter and fruit would do the trick. But here are some more ideas:
Whole grain waffles or pancakes with blueberries and agave nectar
My recipes use plant-based milks, spelt flour, and chia seeds. Whole grains are loaded with slow-release complex carbohydrates and protein. Chia seeds are packed with omega-3 fatty acids. Fruit like berries provide a healthy source of quick energy. Get rid of the high-fructose corn syrups and use agave nectar instead. It has a much lower glycemic index. I would make a large batch of batter and store in the fridge. I got an inexpensive waffle maker. Making the waffles or pancakes in the morning takes a few minutes. Alternatively, you can make the waffles in advance, freeze them, and microwave as needed.
Multigrain and Berry Muffins
Planning ahead and making the batters the night before makes homemade muffins possible. Don't mistake these muffins for the ones you get at the store which are nothing more than cake. These muffins are whole grain, have no added fat, contain chia seeds and wild berries that we picked from the rail trail. You can make apple muffins, banana, or corn muffins as well.
Peanut butter, banana, and granola sandwich
I would use 100% whole grain bread. Spread a very light amount of peanut butter on both slices of bread. Put a layer of bananas and a layer of granola.
Potato sandwiches
Potatoes with their skins have just as much protein as a glass of milk. In addition, potatoes are loaded with fiber and complex carbohydrates. I would bake or boil potatoes and then mash them ahead of time. Leave the skin on. I would add seasonings like onion powder and garlic powder and vegetable broth. I bought an inexpensive sandwich press. I would use 100% whole grain bread, fill with my mashed potatoes and make potato hot pockets.
Fruit pudding
The night before, soak rolled oats with a plant-based milk, tons of chopped fruit like apples, berries, chia seeds, and cinnamon. The next day you get a soft, sweet pudding.
Chia pudding
Take a few tablespoons of chia seeds and place in small bowl. Add a plant-based milk, cinnamon, chopped dates or agave nectar and mix well. Let it set in fridge overnight. In the morning you have a creamy, smooth pudding.
Breakfast quesadillas
The morning after taco night, I would take some leftover taco filling (check out my recipe) and place in the center of a whole wheat tortilla. I would fold over and grill on stove top until golden brown. Leave out the cheese. Serve with fruit on the side.
Tofu scramble
Saute one packet of extra firm tofu that you break up in 1/2 teaspoon of olive oil for about five minutes. Add onion powder, nutritional yeast flakes, a little bit of mustard, turmeric, and whatever other seasonings you like. Serve with fruit and whole grain toast or whole wheat tortillas.
For more information and recipes: www.drpadmagarvey.com
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