Breakfast is the most important meal of the day, so it’s worth the effort to dedicate at least 15 minutes to creating a healthy foundation.
Many people skip breakfast, thinking it’s not an important meal, or grab a quick–unhealthy–snack on-the-go. When we wake up in the morning, our bodies and our brains have been without any fuel for at least 8 hours. After so many hours without food, it’s essential to “restock” with necessary nutrients and energy . We’ll only feel and function well if blood sugar is at an optimal level. After long periods without food, blood sugar levels fall, resulting in fatigue, lack of concentration and irritability.
Dieters may be under the impression that skipping breakfast will help them lose weight, when the opposite effect may occur: When our bodies are deprived of food, we’re more likely to head for unhealthy snacks or overeat later in the day.
Best bet: Reserve time for a healthy breakfast (even if it means waking up a little earlier).
What are the best breakfast choices for children?
Research has shown that children who eat a full breakfast not only get enough fiber, calcium, and other important nutrients, but they also tend to keep their weight under control since they don’t crave snacks as often. They also may have lower blood cholesterol levels and fewer absences from school. It’s essential for children to have breakfast every morning, but what they eat is crucial too: Opt for foods rich in whole grains, fiber, and protein but low in added sugar. A healthy start will boost their concentration and other skills necessary for development and learning in school.
Since many conventional cereals contain large amounts of sugar, high-fructose corn syrup and other unhealthy additives, we want to show you how easy it is to make your own breakfast cereal with your own choice of ingredients. The following homemade granola recipe (also referred to as Muesli or Müsli) is very kid-friendly and will pass muster with any picky family member.
Homemade granola bowl
- 3 cups rolled oats
- 1.5 ounces flax seeds
- 1.5-2 cups dried fruit (raisins, cranberries)
- 2 tablespoons honey
- 3-4 tablespoons 100% apple juice (or other fruit juice)
- 2 tablespoons cinnamon
- 1 tablespoon ground ginger
- 1/2 cup raw almonds, chopped
- 3 tablespoons olive oil
- Preheat oven to 350 degrees.
- In a large bowl, combine oats, cinnamon, ground ginger and chopped almonds.
- In a medium bowl, whisk together olive oil, apple juice and honey.
- Pour the honey mixture into the oat mixture and stir until evenly coated.
- Prepare a baking pan by spraying (use a spray bottle to avoid using too much) or pouring some olive oil onto it evenly. Spread out the granola onto the pan evenly.
- Put pan in oven for about 20 to 25 minutes until toasted and crunchy. You can stir the granola after half the time to get it toasted evenly..
- In a separate medium bowl, combine dried fruit and flax seeds.
- after granola cools off, add fruit mixture and stir evenly.
- store in an airtight container at room temperature or in the fridge.