We here at The Tutoring Center in Marietta
recently offered some suggestions for brain-boosting superfoods to include in your child’s diet
. Today, we’d like to offer some recipes for breakfasts that will keep your child fuelled up through even the busiest school day.
Greek yogurt & granola parfait
½ cup Greek yogurt
¼ cup granola
½ cup fresh fruit and/or berries
¼ cup chopped nuts
Pour the granola into a deep glass, spoon the Greek yogurt over it, then top with fruit and sprinkle with chopped nuts. Layering up these ingredients in a glass will make your child feel like they’re enjoying dessert rather than a healthy breakfast. The Greek yogurt provides tons of protein and calcium, whilst the granola is packed with slow-release energy (just make sure you check the label on store-bought granola as some are stuffed with unnecessary sugar and additives). Nuts are packed with vitamins, minerals, healthy fats and omega 3 fatty acids, all essential for good brain health.
1 cup chopped bell peppers
2 whole wheat tortillas
Cook your peppers in a hot skillet with a little oil and set to one side. Whip up the eggs with a tablespoon of water and then cook in the skillet like an omelet (don’t scramble them!). Cut your omelet in half and place half on each tortilla, add the peppers, and then roll the tortillas up. Simple! The whole wheat tortillas will provide energy through the day, whilst the eggs are an excellent source of protein, vitamin D, and many other nutrients. The peppers provide a host of different vitamins and minerals too.
Blueberry pie oatmeal
1 cup blueberries
1 ½ teaspoons water
1 tablespoon honey (you can use agave nectar or any other substitute if you wish)
¼ teaspoon vanilla extract
½ cup oats (preferably rolled oats rather than quick or instant)
1 cup milk
Mix the oats and milk together and heat over a medium heat, stirring regularly. Meanwhile, combine all the other ingredients in another pan with a pinch of salt and bring to a boil. Reduce the heat and cook this mix at a light simmer until it thickens. Once it’s thick, turn the heat down low to keep it warm until the oats are cooked. Once the oats are done, spoon them into a bowl and spoon over the blueberry mix. Your child won’t believe that they get to eat this for breakfast, and they needn’t know how healthy it is! Oatmeal is an excellent energy source as it has a very low glycemic index (it releases energy slowly over a very long period), the milk is a great protein and calcium source, and blueberries have so many health benefits it’s difficult to know where to start.
Peanut butter on whole wheat toast
If you’re in a rush and need to make breakfast, nothing beats toast. Consider swapping out your child’s usual spread for peanut butter, as it is a tremendous source of protein, potassium, magnesium, and healthy fats (unsaturated fats have actually been shown to help control weight rather than add to it!). Peanut butter is often seen as an unhealthy food due to the fat content, but in moderation it definitely deserves ‘superfood’ status. Whole wheat bread is a great choice to provide a healthy carbohydrate source to keep your child energized, too, so these in combination are a nutrition powerhouse. Add some sliced banana to sweeten the deal if you like.
Of course, however healthy their diet is, your child may still struggle with some of their schoolwork. If you feel your child could benefit from tutoring in Marietta, don’t hesitate to contact The Tutoring Center for expert support. Call 770-977-1888 to learn more or to.organize a free diagnostic assessment.