No one can skimp on breakfast. My son’s kindergarten teacher said that she could tell which kids had eaten a good, nutritious breakfast. They were the ones who were still alert and interested at 10:30am circle time and kept right on going until lunch. I had to come up with a quick and low maintenance way the get my kids to eat a nutritious meal– and quick! Here are 4 easy, tasty, and nutritious breakfast recipes that are way more interesting – and healthier! – than breakfast cereal or any other average morning fare.
1. Coconut Milk Kefir
- coconut milk – 2 cups, full fat
- Body Ecology Kefir Starter – 1 packet
Shake the cans before opening them. This mixes the milk and the whey so that it is easier to handle. Empty the contents of the coconut milk cans into a clean quart mason jar.
Empty one packet of the kefir starter into the coconut milk. Mix well with a wooden (not metal) spoon.
Cover with a towel or a plate, but leave some room.You want to make sure that air can get into the jar. If it is airtight it will not turn into kefir. Let it sit for @36-48 hours. When it starts to thicken and has a mild “tang” it is done. The colder the place it is stored, the longer it will take and vice versa.
When it is sufficiently “kefired,” put an airtight lid on it and keep it in the fridge. It will keep for a few weeks. It will thicken up more when it is cold taking on the consistency of yogurt.
I use it in place of sour cream, as a fruity yogurt drink, as a yogurt topping on my berries, with apple crumb pie, as a base for smoothies, as a yogurt and as a “cream” for soups.
2. Gluten-Free Banana Chocolate Chip Muffins
- chia seeds – 1/2 cup, ground
- hemp seeds – 1/2 cup, ground
- coconut flour – 1 cup
- garbanzo bean flour – 1 cup
- coconut – 1/2 cup, shredded
- Xantham gum – 1 1/2 tsp
- baking powder – 1 tsp
- himalaya salt – 1/2 tsp
- bananas – 3 mashed ripe
- vanilla – 2 tsp
- coconut oil – 1/2 cup, melted
- maple syrup – 1 cup
- almond milk – 1 cup
- dark chocolate chips – dairy-free 1/2 cup
Preheat oven to 375
Fill muffin tins with baking cups or spray pan with a non-stick spray
Combine all the dry ingredients in a large bowl. Stir well.
Mash bananas in a medium size bowl with the back-side of a spoon.
Add almond milk, coconut oil, maple syrup and vanilla and mix well.
Add the wet ingredients to the dry ingredients and combine thoroughly. Fold in chocolate chips (I use a dairy-free one called Enjoy Life or you can substitute raisins, dried cherries, walnuts, or any other add-in that you think would be yummy). I add chocolate to everything I can.
Spoon the batter into the muffin tins. Fill about 3/4 of the way because they will rise. I like to sprinkle a little bit of coconut sugar onto the tops of the muffins before I put them in the oven.
Bake for around 25 minutes.
These are a great breakfast, a lunchbox or snack. Give one to your kids when they are saying “When’s dinner going to be ready?” and it’s still 1/2 an hour away. It’s just enough to satiate them but not so much that it spoils their dinner.
These muffins are packed with Omega 3’s, potassium, fiber and protein. Not bad for a little muffin.
This recipe yields about 50 mini muffins which is equal to approximately 10 regular sized ones.
3. Oat and Almond Breakfast Bars
- garbanzo bean flour – 2/3 cup
- Xantham gum – 1/4 tsp
- chia powder – 1/2 cup
- hemp seeds – 1/3 cup, ground to fine flour
- gluten-free oats – 1 cup, ground to a fine flour
- almonds – 1 cup, raw, ground to a fine flour
- coconut – 1 cup, shredded
- himalaya salt – pinch
- figs – optional
- jam – optional
- coconut oil – 2/3 cup
- maple syrup – 2/3 cup
Preheat oven to 375
Combine all the dry ingredients in a mixing bowl. Heat the coconut oil until liquid. (At room temperature it has the consistency of margarine.) Add the syrup and the oil to the dry ingredients. Mix well.
Line a 7X11 baking tray with parchment paper. You’re going to have to use your hands to get this flat and even in the tray.
This mixture does not rise and it does not melt. Whatever shape it has when it goes into the oven is exactly the shape it will have when it comes out.
Bake for 20 minutes. Do not overcook. It will become too hard. The center should remain soft.
Let it cool before you cut it into squares.
I keep the bars in an airtight container on the counter. When you are ready to eat them, cut them in half and add whatever filling strikes your fancy. I rotate between strawberry jam and figs but it can be whatever filling is appealing to you. To make the fig filling, soak a few dried figs overnight, and then blend until smooth.
I give my son 2 bars and a bowl of berries most mornings. This combination makes a delicious and nutritious breakfast that requires very little effort. Works for me!
4. Flax and Sesame Seed French Toast
- sesame seeds – 1/3 cup
- flax seeds – 1/3 cup
- natural organic sugar – 1/3 cup
- Udi’s gluten-free chia millet bread – 3 pieces
- egg – 1
- fresh berries – 1 cup
- maple syrup – dollop
- sesame seed oil – 1 tablespoon
In a dry saucepan, toast the sesame and flax seeds until they begin to pop.
Put the seed mixture in a grinder or a blender. This mixture can be kept for up to 6 months in the freezer, so you can grind a large quantity and save it for future use.
Combine the seed mixture with the sugar. Beat the egg in a shallow bowl wide enough to fit the the bread. Soak the bread in the egg, then, coat it with the seeds and sugar.
In a hot pan, cook the french toast with 1 tablespoon of good quality oil for high heat. I use Sesame Oil. Cook until the bread has got a nice brown crust on both sides. It should take about 2 minutes per side.
Serve with berries and maple syrup.
Originally published on my website, Tapp’s Tips.