4 Back-to-School Healthy Breakfasts That Save Time
Looking to save time on breakfast in the mornings as the school year starts while offering your kids the healthiest of meals?
You don't have to resort to cereal or processed foods when there are so many quick and easy, healthy recipes to try.
Breakfast is the first meal of the day, and it's important to start the day off on the right foot. Try these five back to school plant-based healthy breakfasts that won't take you much effort at all at just 5-25 minutes each, but will keep your kids energized and focused during the day.
Ace That Test Avocado Toast
Avocados are an amazing superfood and brain food that will help your kids stay energetic and engaged in learning until lunch. Try this simple, filling and delicious recipe when you are in a rush and have just a few minutes. Make sure to find ripe Hass avocados.
Ingredients:
2 thick slices sourdough or sprouted whole wheat bread
1 ripe avocado, mashed
½ cucumber, thinly sliced
½ tomato, seeded and diced
½ tsp garlic powder (2.5 ml)
Extra virgin olive oil
Fresh lime juice
Freshly chopped basil and parsley (optional)
Sea salt and pepper to taste
Directions:
Toast bread until firm and golden.
Mash avocado and mix with chopped herbs, garlic powder and a small pinch of salt and pepper.
Mix sliced cucumber with a drizzle of fresh lime juice, a drizzle of olive oil, and a light sprinkle of sea salt and pepper.
Spread smashed avocado evenly on bread and top with cucumber and tomato.
Prep Time: 10 minutes
Servings: 2
Super Strawberry and Banana Smoothie
Few things go better together than strawberries and bananas, and they're even better in a smoothie. Freeze the ingredients ahead of time and try this fast and easy family favourite when you're short on time.
Ingredients:
1 whole frozen and peeled banana, cut into chunks
2 cups frozen strawberries (500 ml)
1 cup of ice (250 ml)
1 cup of almond or soy milk (250 ml)
1 cup of water (250 ml)
2 tablespoons honey or Stevia equivalent (30 ml)
Optional:
2 tablespoons almond or peanut butter for healthy fats
Directions:
Combine ingredients into a blender and pulse until well mixed.
Taste. If the smoothie is too thick for your liking, add more milk, if too thin add more pulsed fruit.
Prep Time: 5 minutes
Servings: 2
Quick Thinking Quinoa Breakfast Bowl
Some kids don't like oatmeal, but they might love quinoa. Quinoa is the ultimate superfood that many kids enjoy for its light, fluffy texture, and nutty flavour. The great thing about quinoa is that it has the potential to work in so many different dishes.
This nutritious, high protein and high fibre cereal substitute is technically a seed and works beautifully as a base to add several types of toppings.
Ingredients:
1 cup dry quinoa (250 ml)
1 cup of light canned coconut milk (250 ml)
1 cup almond or soy milk (250 ml)
2 tablespoons maple syrup or Stevia equivalent (30 ml)
2 tsp cinnamon (10 ml, optional)
1 tsp vanilla extract (5 ml, optional)
1 small pinch of sea salt
Additional Toppings – choose anything like strawberries, blueberries, chia seeds, coconut flakes, banana slices, dark chocolate chips, almond butter, walnuts, etc.
Directions:
Rinse quinoa in a strainer under cold water for 2 minutes.
Heat a medium sized saucepan on medium heat and add quinoa, coconut milk, almond milk, and a pinch of salt and bring to a boil on high heat.
Once boiling, reduce heat to low and simmer for up to 20-25 minutes uncovered, stirring occasionally.
Add cinnamon, vanilla, and maple syrup as the liquid begins to mostly absorb and stir, after around 20 minutes of simmering.
Simmer for a few more minutes and serve with your desired toppings. Adjust with more almond or soy milk to make it thinner if desired.
Cook and Prep time: 25 minutes
Servings: 4
Top Effort Tofu Breakfast Burritos
Ready in under 30 minutes, these delicious breakfast burritos are tasty, portable, easy to make, and filling, giving your kids the best start to the day possible. Chop up the veggies the night before to save even more time.
Ingredients:
½ yellow or red onion, chopped
1 red bell pepper, chopped
2 cloves garlic, minced
4 white mushrooms, chopped
2 cups kale, chopped (500 ml)
1 can of black beans, drained and rinsed
1 package extra firm tofu, crumbled (300-350g)
1.5 tbsp coconut or peanut oil (22 ml)
Spice mix: ½ tsp (2.5 ml) of garlic powder, paprika, cumin, turmeric, sea salt and pepper
4 whole wheat tortillas
Cilantro (optional)
Salsa (optional)
Extra salt and pepper to taste
Directions:
Heat a large skillet on medium heat and add oil, onions, pepper, garlic and mushrooms and red pepper with a small pinch of salt and pepper and sauté for about 8-10 minutes until onions soften.
Add tofu and break apart with a wooden spoon if you haven't already to get a scramble-like texture. Add kale, black beans, and spice mix.
Cook another 6-8 minutes until tofu is slightly browned and kale is wilted and tender.
Add scramble mix to 4 tortillas evenly and garnish with cilantro and salsa (optional). Wrap them up, and they're ready!
