Healthy Breakfast and Lunches for your Children- You are What you Eat

4:28 PM Jackie Mart 0 Comments

Schools are starting up again and it's time to fill those lunch boxes with some healthy items! I have received alot of questions lately from moms regarding children's lunches and healthy breakfast options!!

Here are some great fast, easy, and nutritious ideas!

BREAKFAST

Smoothies!!

Banana Breakfast Wrap

• 1 sprouted whole grain tortilla
• 2 tablespoons unsweetened natural almond or peanut butter
• 1 banana, diced

1. Spread almond butter on tortilla.
2. Top with bananas and roll.

Breakfast Quinoa

• 1 cup quinoa, soaked and cooked
• 2 tablespoons of your favorite dried unsweetened fruit (cranberries, raisins, blueberries, etc.)
• Dash sea salt
• Cinnamon or grated nutmeg to taste
• Stevia to taste
• 1 cup unsweetened almond milk

1. Combine all ingredients in a medium saucepan.
2. Heat over medium heat until liquid is absorbed.

Grainless Granola

Basil Walnut Egg Scramble

QUICK HEALTHY LUNCHES

Zucchini Hummus and Veggies

• 1 medium zucchini, sliced
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 tablespoon extra virgin olive oil
• 1 clove of garlic, peeled and minced
• ½ teaspoon cumin seed
• Dash sea salt
• Your favorite vegetables.

Combine all ingredients (except vegetables) in a food processor or blender and mix until smooth. Serve with cut vegetables or spread on a pita wrap or gluten-free bread along with veggies.

Quinoa Pasta Salad

• 1 cup quinoa rotini pasta, cooked, drained, and cooled
• ½ sweet red pepper, chopped
• 1 green onion, chopped
• ½ tomato, seeded and chopped
• ½ zucchini, chopped
• ½ cucumber chopped
• 3 tablespoons parsley, chopped
• 1 tablespoon organic lemon juice
• 1 tablespoon extra virgin olive oil
• Dash sea salt
• Fresh cracked black pepper to taste

1. Mix pasta, pepper, onion, tomato, zucchini, cucumber and parsley.
2. Whisk together lemon juice, olive oil, salt, and pepper and pour over salad. Toss to mix.

California Veggie Wrap-Can add organic turkey or chicken

• 1 sprouted grain, gluten-free tortilla
• ½ avocado
• 1 tablespoon lemon juice
• Dash sea salt
• ¼ cup baby spinach
• ½ cup carrots, peeled and shredded
• ½ tomato, chopped
• ¼ cup spicy sprouts
• ½ red bell pepper, sliced

1. Combine avocado, lemon juice and sea salt in a small bowl. Lightly mash with a fork.
2. Spread mashed avocado on tortilla.
3. Top with spinach, carrots, tomato, sprouts, and pepper.
4. Roll and cut in half.

Garlic Quinoa

• 1 tablespoon organic extra virgin olive oil
• 1/2 cup chopped organic onions
• 1 teaspoon minced organic garlic
• 1 cup quinoa, rinsed well and drained
• 2 cups water or 2 cups broth
• 1/4 teaspoon sea salt

1.Sauté onion in olive oil for 2-3 minutes; add garlic and continue sautéing for another 30 seconds or so.

2.Add quinoa, water and salt to pan; bring to boil then reduce heat then cover and simmer 15 minutes until liquid is absorbed.

Other Goodies They Will Love:

• Ants on a log (celery sticks with almond or peanut butter and raisins)
• Coconut, almond, or Greek yogurt
• Seasonal fruit kabobs
• Organic string cheese
• Leftovers
• Veggie soups in a thermos
• Kale chips
• Veggies and salsa, guacamole, or pesto
• Fruit
• Raw cheesecake pudding
• Black bean brownies
• Raw nuts or seeds
• Homemade trail mix
• Organic hard boiled eggs
• Homemade granola bars
• Larabars
• Raw homemade applesauce
• Raw brownie bites-these are addicting!
• Zucchini chips
• Baked plantain chips- Be sure to use SEA SALT instead of regular salt!! Less sugar than bananas! Great salty snack!

 

WHAT TO AVOID:

Candy

Commercial granola bars

Commercial fruit snacks

Pudding and Jello

Juice boxes

Potato chips

Processed meats like bologna, salami or hot dogs

Soft drinks and energy drinks

Fast processed snacks like Lunchables or packaged cheese and crackers

Cookies and snack cakes

Want more ideas or need help with meal planning or grocery shopping? Please contact me with questions.  I also offer phone or skype sessions if you do not live in the Twin Cities!