Breakfast Idea-Kids

When I wake up with an extra 10 minutes to spare or on the weekends, I like to make the kids a well-balanced meal.  Here is one that I made for them during ISTEP week.  

Spray olive oil in pan and broke the yolk of the egg and cook both sides until the yellow
of the egg is done. (this is the way my kids like them) I alternate using eggbeaters or egg whites for myself.

Sprinkle low-fat mozzarella cheese on top to melt.  Cut egg in half and place on whole wheat bread.

added 1/2 cup applesause, 4 oz. Almond milk, The 3 kids shared a container of greek yogurt.
Little guy was not a fan of the yogurt, so I gave him a little more milk, but this picture reflects my 11 year old's plate.  

      This only took about 10 minutes to make.  The hardest part is cleaning the dishes, and I tend to leave them until the kids are gone to school or wait until I get home from work.  Cleaning of the dishes are so worth it, when you know your have fed your children food that fills their belly and gives them the nutrition that they need to grow strong and healthy.  Setting your alarm 10 minutes early to make breakfast is WORTH IT!!  I always encourage clients to eat "something" in the morning.  You don't have to make a 3 course meal, but getting healthy food in the belly is so important to jump-start the metabolism and can help decrease cravings for the rest of the day.

                                                         Other ideas for kids:

Whole grain cereal and a cheese stick

Oatmeal and a handful of nuts

2 waffles and spoonful of peanut butter

Granola Bar and a slice or 2 or deli meat

Adding a glass of milk and a little fruit can make a balanced meal!

This article below explains the importance of breakfast in children.  Please take the time to read.

http://www.healthychildren.org/English/healthy-living/nutrition/pages/The-Case-for-Eating-Breakfast.aspx?nfstatus=401&nftoken=00000000-0000-0000-0000-000000000000&nfstatusdescription=ERROR%3a+No+local+token

Veggie of the week- Grilled Asparagus

    When the sun is out, our family craves some grilled food!!  This past weekend, my husband ran into the grocery and grabbed a few items that were healthy and some not so healthy!  I try not to let him go to the grocery very often because he will come home with $10 healthy foods and $50 foods that should go in the trash.  Do any of you have this same difficulty---living with someone who is kind enough to shop for you, but brings home tempting items????
     The healthy $10 food that he came home with was the fresh asparagus and fresh chicken breast.  Way to go honey!!
      During nice weather, we love to grill out two times a week or more!  One of our favorite vegetables to grill is ASPARAGUS!  We love the taste and the crunchiness of this veggie.  It is very low carbohydrate and is full of flavor.  My kids call it the "tall tree veggie" and they love that it makes their pee smell funny (if you have never noticed this, take a whiff 1-2 hours after you eat these yummy stalks, and you will know what I am talking about).  When my littlest was still in diapers, I went into his room the next morning and was knocked out by the smell coming from his diaper.  OK...enough about smelly pee. hee hee!!
      We drizzle with olive oil and sprinkle with salt and pepper.  For lower sodium, we suggest that you add garlic powder, minced or fresh garlic!  We place them directly on the grill but they can also be placed in aluminum foil.  5-10 min., and they are done!!

drizzle or spray with olive oil, sprinkled with salt and pepper

directly placed on the grill for 5-10 min.

3 oz. grilled chicken, 5-8 stalks of asparagus and 3/4 potato salad (this was the horribly unhealthy salad from the grocery deli that my kids and husband love) =Approx. 45 grams of carbohydrates.  This was a higher fat meal, due to the potato salad. I will be having a green salad with this meal next time :-)

This is one of many veggies that we like on the grill---What is your favorite one???