Healthy Breakfast and Lunches for your Children- You are What you Eat
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!!
BREAKFAST
Smoothies!!
- 1 sprouted whole grain tortilla
- 2 tablespoons unsweetened natural almond or peanut butter
- 1 banana, diced
- Spread almond butter on tortilla.
- Top with bananas and roll.
- 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
- Combine all ingredients in a medium saucepan.
- Heat over medium heat until liquid is absorbed.
Basil Walnut Egg Scramble
QUICK HEALTHY LUNCHES
- 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.
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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
- Mix pasta, pepper, onion, tomato, zucchini, cucumber and parsley.
- Whisk together lemon juice, olive oil, salt, and pepper and pour over salad. Toss to mix.
- 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
- Combine avocado, lemon juice and sea salt in a small bowl. Lightly mash with a fork.
- Spread mashed avocado on tortilla.
- Top with spinach, carrots, tomato, sprouts, and pepper.
- Roll and cut in half.
- 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:
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!
Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.com.
As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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