Pickle Planet Moncton thanks mom-of-two and Certified Holistic Nutritional Consultant & Movin’ Munchkins founder Katie Gillingham for sharing fun, healthy ideas for feeding your family.
Ever heard the expression “Eat breakfast like a king, lunch like a prince, and dinner like a pauper”? It’s actually pretty great advice, especially for school-aged kids or kids who go to daycare. Most kids leave the house early in the morning and don’t return home until after 5 p.m. That’s a long day, and while you likely do your best to pack a healthy lunch and snacks, the only meal you really have control over is breakfast. Start them off right!
Here’s what I recommend to my clients: Every morning, make sure your family is eating at least one fruit or vegetable, and pairing a complex carbohydrate (whole grain) with some lean protein and a little healthy fat. The good carbs provide long-lasting energy, the protein fills them up and gives their little bodies what they need to grow, and the healthy fat keeps their brains and cells healthy.
What does a healthy balanced breakfast look like? Here are a few great ideas and a recipe to get you started!
- 1 egg with 1/4 cup of egg whites, scrambled on medium heat in a 1/2 tsp of olive oil, with a piece of whole grain toast and apple butter (natural fruit ‘jam’ available in the natural food section of your local grocery store), and a sliced apple or peach.
- 1/2 cup of Greek or other natural yogurt sprinkled with ground flax seed or chia seeds, wheat germ and blueberries or sliced strawberries, drizzled with honey or maple syrup to sweeten, and topped with 1 tbsp chopped walnuts or almonds.
- whole grain, high-fibre cereal (dry or hot, like oatmeal) with milk or milk alternatives topped with half a sliced banana, with a handful of almonds on the side.
- whole grain waffles with sliced fruit, and a dollop of Greek yogurt topped with real maple syrup. Sound yummy? Here’s the recipe for the waffles!
Cinnamon Flax Waffles
If you haven’t made waffles at home, why not? Waffle irons are pretty inexpensive, and using a waffle iron is simple and quick. I make a big batch of waffles most Saturdays and then freeze the leftovers, which I pull out on weekday mornings and defrost/reheat in the toaster.
I like to try new waffle recipes, but this one is my “old faithful”. It’s kid and adult-tested, high-fibre, and rich in B vitamins, as a result of its varied whole grains. All-purpose flour makes these heavy, so you really need the pastry flour for fluffiness. Whole wheat pastry flour is sometimes hard to find in the big grocery chain stores, so I buy mine in bulk at the local health food store. You can easily add berries or grated apple or pear to pump up the nutritional value even higher. Enjoy!
2 eggs, beaten
1 3/4 cups milk or milk alternative
1/4 cup olive oil
1/4 cup unsweetened applesauce
1 teaspoon pure vanilla extract
1/2 tsp cinnamon
1 cup whole wheat pastry flour
1/2 cup flax seed, ground
1/4 cup wheat germ
1/4 cup all-purpose flour
4 teaspoons baking powder (use an aluminum-free brand)
1 tablespoon sugar
1/4 teaspoon salt
In a large bowl, whisk together the eggs, milk, oil, applesauce, and vanilla.
Beat or whisk in whole wheat pastry flour, flax seed meal, wheat germ, all-purpose flour, baking powder, sugar, and salt until batter is smooth.
Preheat a waffle iron.
Pour batter into waffle iron in batches (1/2 cup each), and cook until crisp and golden brown.
Makes 7 or so big waffles. Freeze what you don’t eat and pop in the toaster on busy mornings!
I’m Katie, a C.N.N.P., C.H.N (Certified Holistic Nutritional Consultant), and mom to one active (but lovely!) little boy and one adorable (yet demanding!) baby girl, so I can relate to the busy life with a family. My real passion is helping people and families make permanent, healthy changes in realistic and enjoyable ways!