HEALTHY Smile GUIDE 6 Back to School Breakfast Tips DELICIOUS AND QUICK BREAKFAST TIPS FOR PARENTS ON THE GO September 2015 Smile Health Journal 23
BY DR. DUSTIN S. BURLESON S Studies show the importance of breakfast for students and it isn t news that starting the day with a healthy breakfast is important to learning and staying focused. What you might not know is that 75% of teachers reported in a recent survey that kids who ate breakfast performed noticeably better than their classmates who did not eat a healthy breakfast before school. Breakfast Tips GOOD BREAKFAST, BETTER PERFORMANCE IN CLASS In addition to 75% of teachers reporting kids who had breakfast as being more attentive, 53% of teachers saw an improvement in attendance and 48% noticed that there were fewer disciplinary problems in the classroom. Apparently not giving kids a morning breakfast is similar to adults not getting their morning coffee the classes acted up and required disciplinary action when the majority of the students had not eaten a balanced breakfast. Get the Kids a Healthy Breakfast and Still Get Out the Door On Time As summer break comes to an end for most parents, back to school beckons the hectic morning routine of getting out the door on time yet somehow still giving the kids a nutritious breakfast without wasting an hour in the kitchen. If you have more to do in the morning than you have time to get it done, adding these quick back-toschool breakfast recipes to your family routine will have the kids smiling and mom and dad out the door on time. Get the kids fed and get out the door on time with these delicious breakfasts that take 20 minutes or less. Remember, a healthy breakfast contains a mix of complex carbohydrates and protein to keep your family full of energy until they eat again. Pair whole grains such as oatmeal, whole-wheat toast, or whole-grain cereal with a protein source such as milk, yogurt, peanut butter, eggs, or cheese. For a boost of vitamins and minerals, add fruits and all-natural no-sugaradded preserves in lieu of sugary jellies and jams. September 2015 Smile Health Journal 24
S Sweet Potato and Pecan Flapjacks. Cornmeal adds crunch, and mashed sweet potatoes lend creaminess to this favorite breakfast option. Yellow- or white-fleshed sweet potatoes have a dry and crumbly texture when baked and are not moist enough to make tender pancakes, so use the orange variety. For convenience, roast a sweet potato the night before. Serve with maple syrup, butter, and fresh fruit. INGREDIENTS 1 1/4 cups all-purpose flour 1/4 cup chopped pecans, toasted 3 tablespoons yellow cornmeal 2 teaspoons baking powder 1/2 teaspoon salt 1/2 teaspoon ground cinnamon 1 cup fat-free milk 1 cup mashed cooked sweet potato 3 tablespoons brown sugar 1 tablespoon canola oil 1/2 teaspoon vanilla extract 2 large egg yolks 2 large egg whites, lightly beaten Cooking spray Light and Crunchy L Lightly spoon all-purpose flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through cinnamon) in a large bowl, stirring with a whisk. Combine milk, sweet potato, sugar, oil, vanilla, and egg yolks, stirring until smooth; add to flour mixture, stirring just until combined. Beat egg whites with a mixer at high speed until soft peaks form; fold egg whites into batter. Let batter stand 10 minutes. Heat a nonstick griddle or nonstick skillet over medium-high heat. Coat griddle or pan with cooking spray. Spoon about 1/4 cup batter per pancake onto griddle or pan. Cook 2 minutes or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over, and cook 2 minutes or until bottoms are lightly browned. September 2015 Smile Health Journal 25
Mini Breakfast Pizzas Mini breakfast pizzas have been a family favorite in my house for years. You can hard-cook eggs in advance and store them unpeeled in the refrigerator for a week, which saves a lot of time in the morning. INGREDIENTS 4 English muffins Olive oil Tomato slices 2 hard-cooked eggs Sliced grated mozzarella Oregano Kosher salt Directions Make Hard-Cooked Eggs. Toast 8 English-muffin halves and place on a cookie sheet. Drizzle each with olive oil, then layer on tomato slices, hardcooked egg slices (1/2 an egg each), and a little grated mozzarella. Sprinkle with oregano and kosher salt. Broil 5 minutes or until the cheese melts. PLAIN YOGURT AND GRANOLA PARFAIT Yogurt and granola layered in a tall glass will make your kids think they re eating dessert, not breakfast. You ll give them a healthy dose of calcium and a nice energy boost to start their day. Read the label on your yogurt, as many brands have a lot of sugar. Plain yogurt is best. For sweetness, add a touch of local wildflower honey. PROSCIUTTO AND WHOLE GRAIN EGG PANINI Much healthier than fast-food breakfast sandwiches, this upscale version takes just 15 minutes. If your kids don t like prosciutto, substitute ham or salami instead. Braces-Friendly Tip With any crusty bread, be sure to cut the breakfast sandwich into small bites for patients wearing braces. Chewy and hard breads are one of the most common culprits when it comes to broken braces. September 2015 Smile Health Journal 26
E Eggs With Ham, Cheddar, and Chives Easier to make than an omelet, your kids will love these simple additions to morning eggs. Ham and cheese is a naturally delicious and flavorful way to spruce up your morning eggs without adding much time. My kids gobble this dish up quickly and have more energy throughout the day than with sugary cereals. Farina with Apricots & Sliced Almonds INGREDIENTS 2 cups low-fat milk Kosher salt 1/3 cup farina (such as Cream of Wheat; not instant) 1 tablespoon brown sugar 1/4 cup dried apricots, chopped 2 tablespoons roasted almonds, chopped Directions Bring the milk and ¼ teaspoon salt to a boil in a small saucepan. Whisk in the farina. Reduce heat and simmer, whisking occasionally, until thickened, 2 to 3 minutes. Spoon into bowls and top with the sugar, apricots, and almonds. Farina with Apricots and Sliced Almonds SOURCES: (1) March 3, 2015. "REPORT: When Kids Get Breakfast at School, the 'Light Turns on", Teachers Say". CNBC (2) March 4, 2015. "Why Breakfast Should Become a Part of the School Day". Parents Magazine (3) May 12, 2015. Easy Breakfast Recipes for Kids Real Simple Magazine September 2015 Smile Health Journal 27
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