Posted on 08-20-2012
Many of you have kiddos returning to school today and have felt the rush of the morning and preparing for breakfast for the lil' ones before they are pushed out the door. In honor of those tireless parents I came across a great article from US Wellness Meats for some great ideas to strt your kid's day! You've probably heard that breakfast is the most important meal of the day. That’s true. And it’s especially true for kids. Their growing brains and bodies need a steady supply of energy and nutrients.
Unfortunately, many kids skip breakfast altogether. According to Healthy Children Magazine, approximately 30 percent of adolescents go without a morning meal.
This can have a big impact on academic performance. Study upon study shows that kids who eat breakfast do better in school. They also have better concentration and more energy.
And that’s not all. In addition to robbing kids of the energy and brainpower they need to get through the day, skipping breakfast also makes it more likely they will gain weight. A 2008 study in the journal Pediatrics reported that adolescents who ate breakfast every day had a lower body mass index than those who never or only occasionally ate breakfast.
Smart Fuel to Start the Day
Although eating before school is imperative, not all breakfasts are created alike…
A quick bowl of cereal, a muffin on the way out the door, or grab-and-go breakfast bar might stave off the hunger. But these “foods” do nothing to nourish the body and mind. And they’re full of sugar. When the rush wears off, a crash is soon to follow.
Fast food breakfasts and microwaveable breakfast sandwiches are almost as bad. These meals are made with “factory farmed” eggs and meats. They are highly processed and loaded with hormones and antibiotics. They’re also high in inflammatory fats (often trans fat) and contain harmful preservatives like MSG.
MSG (monosodium glutamate) impacts hunger hormones and encourages the storage of fat. But it can also have powerful negative effects on the brain.
MSG is an “excitotoxin.” It can literally stimulate brain neurons to death. It also reduces levels of dopamine – an important neurotransmitter associated with concentration. In fact, the Journal of Neuropsychiatry and Clinical Neurosciences reported that increased levels of glutamate were found in the brains of children suffering from Attention Deficit Hyperactivity Disorder (ADHD).
These “foods” might be fast and convenient, but none of them supply the protein, healthy fats and nutrients that kids (and adults) need for “brain fuel” and energy.
Nourishing, Portable, Make-Ahead Breakfasts
Most of us can find the time to whip up a healthy dinner. But it’s not always so easy to prepare a hot, wholesome breakfast in the morning. Especially when you have children at your feet and rush hour traffic to beat.
But today I’ll share a simple, easy and delicious way that you can have an entire week’s worth of wholesome breakfasts made for your family in just 30 minutes flat.
Breakfast Egg “Muffins”
These healthy, portable breakfast “muffins” are high in protein. They are a rich source of healthy fat. And they are grain free. Best of all, you can create a variety of options to suit your family’s taste such as:
• Sausage, Mushroom & Goat Cheese
• Spinach, Bacon & Monterey Jack
• Turkey, Artichoke & Baby Swiss
• Mexican Beef, Salsa & Jalapeño Cheese
Here’s the basic recipe for Mexican Beef, Salsa & Jalapeño Cheese Muffins:
• 12 pastured eggs
• 1 lb. grass-fed beef (85%)
• ½ organic onion
• ½ cup organic salsa
• 2 oz. grass-fed raw jalepeño cheese
• In a cast iron skillet, add 2 tsp. lard or tallow. Add the onions and cook, stirring until translucent.
• Add the grass-fed beef and cook. Stir with a wooden spoon until cooked through. Drain the fat and set aside.
• Line a stainless steel or cast iron muffin pan with non-toxic, unbleached muffin liners (If You Care is a brand to consider). Divide the onion/beef mixture among 12 lined muffin cups.
• In a medium bowl, beat the eggs until frothy. Use a small ladle to divide beaten eggs among the muffin cups. Pour over the ground beef mixture.
• Spoon salsa over the eggs and top with cheese.
• Transfer to the oven and bake at 375 for 20-25 minutes.
• Cool and store in a glass container for the week.
This recipe makes 12 healthy “muffins” that will give your back-to-schoolers a healthy start with a wholesome breakfast. They are portable and they’re not messy. So kids (and adults) can eat them in the car or on the bus if necessary. And because they store so easily, you can make a week’s worth of nourishing breakfasts in just about 10 minutes of active time in the kitchen.
Have a great day folks! I'll be praying for all the kids out there :)
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