Breakfast literally means, “breaking the fast” since it’s the first meal you eat after sleeping, and therefore fasting all night. After this fast, we need to nourish our hungry brain and body with nutrients. Research is showing the foods you choose at breakfast will influence how much you eat throughout the day. A study published in the journal Pediatrics, looked at caloric consumption after consuming high, medium and low glycemic breakfasts. What they found was a 81% higher daily caloric intake after the high glycemic index breakfast, and 53% higher caloric intake after the medium glycemic breakfast versus the low glycemic index breakfast! The rapid absorption of glucose after consumption of high glycemic meals induced a sequence of hormonal and metabolic changes that promoted excessive food intake. This underscores the importance of incorporating the right blend of macronutrients and keeping the glycemic load low.
Many breakfast foods in the standard American diet (SAD diet) are highly processed, and loaded with sugar. Cereal…waffles..yogurt…fruit…pancakes…french toast…syrup. Aside from taste, one of the reasons these foods are popular, is they are fast and easy to prepare during the often hectic morning routine. Investing a little time and creativity in your child’s first meal will fuel them to have a healthier, more productive day.
One of my favorite healthy on-the-go breakfasts are petite breakfast quiches. I love all things mini, and these do not disappoint! The best part is they can be batched and frozen so they’re always on hand in the fridge or freezer, and quickly reheated in the toaster oven. Perfect for breakfast, snacks, or school lunches. They can be made with just about any ingredients you choose (perfect for using up whatever veggies you have on hand) and are really simple to throw together.
- 8 large eggs
- 1/4 cup milk
- 2 TBSP fresh herbs (parsley, basil, etc), chopped
- salt and pepper to taste
- 1/2 tsp onion powder
Have fun with ingredients, and use whatever you prefer and have on hand!
- 1 cup fresh chopped veggies (fresh spinach, mushroom, tomatoes, broccoli all work well)
- 1/4 cup sausage, ham or bacon (fully cooked)
- 1/4 – 1/2 cup cheddar, feta, goat cheese, mozzarella, or other cheese
- Preheat oven to 350 degrees F. Grease muffin tin or use silicon cupcake cups.
- Whisk together the eggs, milk, herbs, onion powder, salt and pepper. Set aside.
- If using meat, sauté lightly with a bit of avocado oil or olive oil to soften.
- Dice veggies and add to sauté .
- Add all the veggies and meat to the bowl with the egg mixture, and stir to combine.
- Stir in half of the cheese.
- Scoop the mixture into the prepared muffin pan or cups. Fill to about ¼ inch from the top, then sprinkle a small amount of cheese over each.
- Bake for 20-25 minutes, or until the egg is fully set and the cheese has just started to turn golden on top.
- Remove from the oven and let cool for 5-10 minutes. Enjoy while warm, or let cool completely before storing in an airtight container in the fridge or freezer.
Here are some other nutrient packed low glycemic options for breakfast:
- Grain free granola with Greek yogurt
- Avocado toast with egg
- High protein smoothies are a great way to get some of your fruit and veggie servings in for the day.
- Add protein powder to pancakes or muffins
- Breakfast wraps. I love Siete brand wraps – low carb and delicious!
- Have leftovers or non traditional foods for breakfast
Tip: If you do choose a high glycemic food, always pair it with a healthy fat and protein to lessen the impact on your blood sugars.
