On weekends, breakfast can be a more leisurely affair and if you don’t have time to have dinner together often, sitting down to breakfast as a family is a great alternative. As long as you are having a meal and a chat and sharing a moment of pleasure, it doesn’t matter what time of day it is. And yet, few parents seem to expand beyond frozen waffles, cold sugary cereals or overly sweetened packages of oatmeal even on weekends.
So, what can you make your kids on the weekdays that require minimum effort for maximum nutrients and flavor? We’ve developed recipes that solve that dilemma in the “School Daze” section. And we’ve supplied wholesome fun-to-make-and-eat dishes that are perfect for a weekend. We’ve also included a section entitled the Breakfast Bake Shop with recipes that are perfect for making the night before for a weekday, or in the morning for a weekend breakfast. (You can also make and freeze some for anytime.) Think of these as your House Krispy Kremes, but without the added trans fat, calories, expense and hassle of getting them.
The key to breakfast is to expand your mind beyond the usual. Really, just about anything healthy is appropriate for a morning meal.
School Daze: The world beyond cereal
It’s very important that a sustaining school-day breakfast consist of two things for kids’ brainpower and energy: protein and complex carbohydrates. Also, ideally, kids should have a little more than 1/3 of their daily vitamins from breakfast. Here are some fast fixes that are nutritious and delicious.
";
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TODAY_Breakfast_RealFood[i-1].body = "Extra-virgin olive oil is preferable to use in this simple dish (and most others) because of its health qualities (see Cooks’ Notes for more information). If desired, sprinkle diced fresh tomato on top of the finished egg. For added fun, use different kinds of cookie cutters to cut out the center of the bread.
";
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TODAY_Breakfast_RealFood[i-1].body = "Hole-y eggs!
Prep: 1 minute
Cooking: 3 minutes
Makes 1 serving
Ingredients:
1 slice whole wheat or multi-grain bread
2 teaspoons extra-virgin olive oil or butter
1 large egg
Pinch each of kosher salt and freshly ground black pepper
Directions:
1. Cut a 3-inch circle out of the slice of bread with a cookie cutter, a glass, or small bowl, and then reserve the circle and crust section.
2. Warm the oil in a medium non-stick or cast-iron skillet over medium heat until hot. Add both sections of bread separately to the pan and then crack the egg and add to the center hole. Season lightly with salt and pepper. Cover the pan with a lid and cook until egg is set on bottom and bread is golden, about 1 1/2 minutes. Flip the egg and circle with a spatula and cook uncovered for about 1 minute or to desired doneness. Serve circle on the side for dunking into egg.
";
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TODAY_Breakfast_RealFood[i-1].body = "Cook's note:
• Get your kid to love extra-virgin olive oil. Begin with a mild olive oil and work from there. Your goal is extra-virgin, cold pressed, because it retains more health properties than the more processed milder olive oils.
• Think of salad for breakfast! A side of tender greens is a natural with fried eggs and adds fiber and vitamins. And many cultures have savory foods like fish and meat for breakfast.
Nutrition per serving:
228 calories, 15g fat (3g saturated), 14g carbohydrates, 2g fiber, 9g protein
"; TODAY_Breakfast_RealFood[i++] = new Array("","Microwave pizza frittata","","","","", "sub", "", "", "", "", "", "", "", "", "", "", "", "", ""); TODAY_Breakfast_RealFood[i-1].body = "Some kids love savory flavors in the morning. This recipe makes enough for two in a wide shallow soup bowl. Add the kids’ favorite pizza toppings when you sprinkle on the cheese, including thawed frozen vegetables and crumbled cooked turkey bacon or thinly sliced pepperoni. If you have a few extra minutes, serve with toasted Italian bread brushed with olive oil.
";
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TODAY_Breakfast_RealFood[i-1].body = "Microwave pizza frittata
Prep: 2 minutes
Cooking: 4 minutes
Makes 2 servings
Ingredients:
Extra-virgin olive oil, for greasing
3 large eggs, preferably organic
1 1/2 tablespoons water
Pinch of kosher salt and freshly ground black pepper
2 tablespoons prepared tomato sauce
1/2 cup shredded (packed) part-skim mozzarella cheese (2 ounces), or 2 slices fresh mozzarella
1/4 teaspoon dried oregano, crumbled
Directions:
1. Lightly grease a 1-cup shallow soup bowl with extra-virgin olive oil, and then add the eggs, water, salt and pepper and beat with a fork until blended. Place in the microwave and cook on medium (50%) power for 2 minutes. Stir with the fork and then cook at medium power for 1 minute more. (Eggs should be set but very moist at this point.)
2. Sprinkle the cheese on top and spoon on the sauce. Season with oregano and microwave at medium (50%) power for 1 minute (the cheese should be melted and the eggs cooked through). Cut in half and serve.";
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TODAY_Breakfast_RealFood[i-1].body = "Nutrition per serving:
200 calories, 12g fat (3.5g saturated), 9g carbohydrates, .5g fiber, 13g protein
";
TODAY_Breakfast_RealFood[i++] = new Array("","Use-your-bean taco","","","","", "sub", "", "", "", "", "", "", "", "", "", "", "", "", "");
TODAY_Breakfast_RealFood[i-1].body = "The toaster oven is one of our favorite appliances for quickies like this protein-packed soft taco breakfast with low-fat refried beans and cheese. If you want to make a bunch at once (or if you don’t have a toaster oven), place them on a baking sheet and bake in a preheated 500-degree oven.
";
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TODAY_Breakfast_RealFood[i-1].body = "Use-your-bean taco
Prep: 1 minute
Cooking: 4 minutes
Makes 1 serving
Ingredients:
1 (7-inch) whole-wheat tortilla
3 tablespoons low-fat refried beans
1/4 cup Monterey Jack cheese, Pepper Jack or Cheddar, sliced or shredded (1 ounce), or 1 small stick mozzarella
1 to 2 pinches chili powder
2 teaspoons plain low-fat yogurt
Directions:
1. Lay the tortilla on a work surface and spread the beans on the top half. Sprinkle the cheese and chili powder on the other half and then cook in the toaster oven on medium-dark setting.
2. Spread the yogurt on top of the beans and then fold the tortilla in half to make a taco.
";
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TODAY_Breakfast_RealFood[i-1].body = "Spinach and bean taco
If you have some cold leftover cooked spinach, try this recipe. Warm 1/4 cup in the microwave at high (100%) power for 30 seconds and then distribute on top of the filling before toasting the tortilla.";
TODAY_Breakfast_RealFood[i++] = new Array("","Cook's note and nutrition","","","","", "", "", "", "", "", "", "", "", "", "", "", "", "", "");
TODAY_Breakfast_RealFood[i-1].body = "Cook's note:
Substitute corn tortillas for the whole-wheat. They tend to be smaller in diameter so less filling is needed.
Nutrition per serving:
287 calories, 11g fat (6g saturated), 31g carbohydrates, 4.5g fiber, 12g protein";
TODAY_Breakfast_RealFood[i++] = new Array("","Broccoli 'n' cheese burrito","","","","", "sub", "", "", "", "", "", "", "", "", "", "", "", "", "");
TODAY_Breakfast_RealFood[i-1].body = "Here’s a fast burrito. For more protein add a tablespoon of chopped ham to the burrito. You can also substitute the same amount of any cooked vegetable for the broccoli. If Junior likes things a little spicy, substitute Pepper Jack cheese or hand this over with a bottle of hot sauce. If you’re on the go, wrap the burrito in a napkin. Take another napkin along — just in case.
";
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TODAY_Breakfast_RealFood[i-1].body = "Broccoli 'n' cheese burrito
Prep: 2 minutes
Cooking: 3 minutes
Makes 1 serving
Ingredients:
One 7-inch whole-wheat tortilla
1/4 cup chopped leftover cooked broccoli or thawed frozen broccoli
1 teaspoon mild olive oil or vegetable oil
1 large egg beaten with a teaspoon of water and a pinch each of kosher salt and freshly ground black pepper
1/3 cup shredded (packed) cheddar cheese (1 1/2 ounces)
Directions:
1. Toast the tortilla in the toaster oven at the medium setting or cook in a dry skillet over medium heat until warm, about 1 minute.
2. Meanwhile, place the broccoli and oil in a small skillet over medium-high heat and cook, stirring, until heated through. Pour in the egg and scramble until set, 1 to 2 minutes.
3. Place tortilla on a plate and sprinkle cheese on top. Spoon the hot egg mixture down the center and roll up.
";
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TODAY_Breakfast_RealFood[i-1].body = "Cook's note:
Broccoli is packed with calcium and vitamin K for strong bones and teeth. Cooking florets takes only a few minutes (see our “Sidekicks” section, page 191) and frozen broccoli is great in a pinch. Whichever you choose, try to buy organic.
Nutrition per serving:
405 calories, 23g fat, (10g saturated), 26g carbohydrates, 3.5g fiber, 21g protein
";
TODAY_Breakfast_RealFood[i++] = new Array("","Carrot cake oatmeal","","","","", "sub", "", "", "", "", "", "", "", "", "", "", "", "", "");
TODAY_Breakfast_RealFood[i-1].body = "Oatmeal has never tasted better. Flecks of grated carrot add beta-carotene, vitamin A and gentle sweetness, while currants and chopped walnuts add crunch and even more fiber. Serve with a splash of milk and a sprinkling of brown sugar, if desired.
";
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TODAY_Breakfast_RealFood[i-1].body = "Carrot cake oatmeal
Prep: 3 minutes
Cooking: 9 minutes
Makes 2 servings
Ingredients:
1 medium carrot, peeled and finely shredded
2 cups water
1/4 teaspoon kosher salt
Pinch of cinnamon
1/4 cup currants or raisins
2/3 cup rolled oats
1/3 cup oat bran (see Cooks’ Notes)
3 tablespoons chopped pecans
Directions:
1. In a small saucepan, combine the carrot, water, salt and cinnamon and bring to a boil. Reduce the heat, add the currants and simmer until currants are plumped and carrot is tender, about 3 minutes.
2. Stir in the oats and oat bran and cook, stirring, until thickened, about 5 minutes. Transfer oats to 2 bowls and sprinkle nuts on top.
";
TODAY_Breakfast_RealFood[i++] = new Array("","Apple-maple oatmeal","","","","", "", "", "", "", "", "", "", "", "", "", "", "", "", "");
TODAY_Breakfast_RealFood[i-1].body = "Apple-maple oatmeal
Substitute 1/2 cup finely diced peeled apple for the carrot and add 2 tablespoons apple butter and 1/2 tablespoon pure maple syrup to the finished oatmeal.";
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TODAY_Breakfast_RealFood[i-1].body = "Cook's note:
If you don’t have oat bran on hand, substitute 1/3 cup more rolled oats.
Nutrion per serving:
287 calories, 11g fat, (1g saturated), 46g carbohydrates, 8g fiber, 9g protein";
TODAY_Breakfast_RealFood[i++] = new Array("","Strongman's oatmeal","","","","", "sub", "", "", "", "", "", "", "", "", "", "", "", "", "");
TODAY_Breakfast_RealFood[i-1].body = "Rolled and steel-cut oats are great on their own, but kids need protein. Mixing an egg into oatmeal adds custardlike creaminess and ensures a wholesome breakfast. The trick is to make sure the egg is thoroughly cooked but not scrambled. To ensure this, warm the egg sufficiently in the shell before proceeding with the recipe. Once the oatmeal is ready to eat, add a splash of milk, if desired.
";
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TODAY_Breakfast_RealFood[i-1].body = "Strongman's oatmeal
Prep: 5 minutes
Cooking: 4 minutes
Makes 1 serving
Ingredients:
1 large egg, preferably organic
1/2 cup rolled oats
1/2 cup water
1 tablespoon oat bran or toasted wheat germ
Pinch of kosher salt
1/2 tablespoon honey
1 teaspoon unsalted butter
Directions:
1. Place the egg in the shell in a small bowl and fill with very hot tap water; wait about 30 seconds; pour out water and repeat, letting the egg stand in the water until you’re ready to add to the hot oatmeal.
2. Combine the oats, water, oat bran and salt in a shallow soup bowl. Place in the microwave and cook 3 minutes at 80% power. Immediately crack the egg and add to the oatmeal, mixing with a fork. (The mixture should register 150 degrees on an instant-read thermometer.) Cover loosely with foil and let stand for 2 minutes to cook the egg. Stir in the honey and butter and serve.
";
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TODAY_Breakfast_RealFood[i-1].body = "Cook's note:
• The oatmeal can also be cooked in a small saucepan over medium heat.
• Eggs are nutrient-dense. The average egg provides various amounts of almost all of the needed vitamins. Each large egg is only 75 calories, contains over 6 grams of protein and 5 grams of fat, most of which is unsaturated. For the best flavor, buy healthful local organic eggs (antibiotic and hormone free) from uncaged hens.
Nutrition per serving:
314 calories, 11.5g fat (4g saturated), 40g carbohydrates, 5g fiber, 14g protein
";
TODAY_Breakfast_RealFood[i++] = new Array("","Tomorrow's french toast","","","","", "sub", "", "", "", "", "", "", "", "", "", "", "", "", "");
TODAY_Breakfast_RealFood[i-1].body = "Put this together the night before, pop the baking dish in the oven in the morning and turn it on before you start the coffee. Serve with a light drizzling of pure maple syrup or a dusting of confectioners’ sugar and some fresh fruit.
";
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TODAY_Breakfast_RealFood[i-1].body = "Tomorrow's french toast
Prep: 5 minutes (not including chilling overnight)
Baking: 18 minutes
Makes 1 serving
Ingredients:
3 tablespoons unsalted butter
2 slices soft whole wheat or multi-grain bread
1 large egg, preferably organic
1/4 cup reduced-fat (2%) milk
Pinch each of cinnamon and kosher salt
Directions:
1. Place the butter in a medium bowl and heat in the microwave for 45 seconds at medium (50%) power (or 30 seconds on regular power); stir until melted.
2. Lightly brush some butter in an 8-inch square glass baking dish. Brush the remaining butter on both sides of each slice of bread and then lay slices in the prepared pan.
3. In the same bowl, beat together the egg, milk, cinnamon and salt with a fork and then pour over the bread. Cover with plastic wrap and chill over night.
4. In the morning, place the pan in the oven and turn on to 425 degrees. Set the timer for 15 minutes and bake until toast is puffed and golden, up to 18 minutes total. Loosen french toast slices with a flexible metal spatula and serve.
";
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TODAY_Breakfast_RealFood[i-1].body = "Cook's note:
Adding salt heightens the flavor of any sweet or savory dish. We like kosher salt for its pure salt flavor, but in baking we always use fine table salt.
Nutrition per serving:
545 calories, 42g fat, (24g saturated), 31g carbohydrates, 4g fiber, 14g protein";
TODAY_Breakfast_RealFood[i++] = new Array("","Good day pear crisp","","","","", "sub", "", "", "", "", "", "", "", "", "", "", "", "", "");
TODAY_Breakfast_RealFood[i-1].body = "Pie for breakfast? Not quite, but the fragrance of this dish is so good that even the groggiest grouch will be lured out of bed. Look for ripe pears without bruises, and keep at room temperature overnight. Cut the butter in a thin slice off the stick, melting evenly.";
TODAY_Breakfast_RealFood[i++] = new Array("","Recipe","","","","", "", "", "", "", "", "", "", "", "", "", "", "", "", "");
TODAY_Breakfast_RealFood[i-1].body = "Good day pear crisp
Prep: 5 minutes
Baking: 20 minutes
Makes 1 serving
Ingredients:
1/2 of a ripe Bartlett pear
1 small lemon wedge
1 1/2 teaspoons dark brown sugar
1 tablespoon rolled oats
1/2 tablespoon chopped walnuts or pecans
1 teaspoon unsalted butter
Pinch of cinnamon
1 rounded tablespoon cottage cheese or plain whole milk yogurt, for serving
Directions:
1. Preheat the oven to 400 degrees.
2. Halve the pear half and core; cut crosswise in slices and place in a 6-ounce custard cup. Squeeze the lemon on top; add the sugar, oats, nuts, butter and then cinnamon and bake for 20 minutes, until bubbly and golden and pears are soft.
3. Let cool for 5 minutes and then dollop with cottage cheese or yogurt.
";
TODAY_Breakfast_RealFood[i++] = new Array("","Good day summer crisp","","","","", "", "", "", "", "", "", "", "", "", "", "", "", "", "");
TODAY_Breakfast_RealFood[i-1].body = "Good day summer crisp
In late summer, follow this recipe substituting a ripe nectarine, a plum or two, or a juicy pluot (plum and apricot hybrid), pitted and sliced, for the pear. ";
TODAY_Breakfast_RealFood[i++] = new Array("","Good day fall crisp","","","","", "", "", "", "", "", "", "", "", "", "", "", "", "", "");
TODAY_Breakfast_RealFood[i-1].body = "Good day fall crisp
In autumn, use a small sweet-tart Royal Gala apple, but peel, quarter, and core the apple before slicing. Add dried cranberries, dried sour cherries, or raisins as desired.";
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TODAY_Breakfast_RealFood[i-1].body = "Nutrion per serving:
162 calories, 7g fat, (3g saturated), 23g carbohydrates, 3g fiber, 3g protein";
TODAY_Breakfast_RealFood[i++] = new Array("","Sunshine parfait","","","","", "sub", "", "", "", "", "", "", "", "", "", "", "", "", "");
TODAY_Breakfast_RealFood[i-1].body = "This breakfast sundae is tropical in nature, but look for other tempting combos. If you can’t find mango, substitute berries, pineapple or sliced banana. Cutting the fruit just before using is best, but for ease, you can purchase cut-up fruit from the market or cut the fruit the night before. Have a kid that won’t touch cottage cheese? Substitute with the same amount of plain yogurt.
";
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TODAY_Breakfast_RealFood[i-1].body = "Sunshine parfait
Prep: 5 minutes
Makes 1 serving
Ingredients:
1/2 cup finely diced fresh mango
1/3 cup cottage cheese
1/2 tablespoon unsweetened coconut milk
2 tablespoons prepared Extreme Granola (page 50) or store-bought granola
Directions:
Spoon half of the mango in a footed parfait glass. Spoon the cottage cheese and then the remaining mango on top. Drizzle with coconut milk, top with granola and serve.
";
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TODAY_Breakfast_RealFood[i-1].body = "Cook's note:
• Cottage cheese, a great source of protein, is good to have on hand for meals and snacking because it mixes well with both sweet and savory flavors.
• Now you can buy unsweetened (light) coconut milk in handy 5.5-ounce cans. We love it in desserts, drinks and Asian dishes.
• When using store-bought granola, buy organic, no-fat, low-sugar varieties.
Nutrition per serving:
173 calories, 5g fat, (3.5g saturated), 25g carbohydrates, 2.5g fiber, 10g protein
";
// END editorial data