Easy Healthy Breakfast for Parents and Toddlers


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As new parents, one of the things that was most difficult was keeping up with our meals. Often, we would make it to 3 PM and ask ourselves, “Did we eat today?” During our first week, or as we call it “hell week,” I wish we had some overnight oats in the fridge. I was in desperate need of an easy healthy breakfast to keep my energy up. 

I will preface this by saying, I was never a big oats person, tried it once and never again. In 2012, while I was working with a race car driver, we were on the road practically every week. He once made me try the instant oats from Starbucks, mentioning it was the only meal we may have until ‘who knows when’ because it was a packed schedule on and off track. So, I gave it a go, with all the fixings – brown sugar, raisins, cranberries, nuts – whatever I can add into it. I became a fan and when I found myself traveling through airports it became a lifesaver to keep my energy up.

We all worry about the nutrients and vitamins we are getting, as adults and for our children. As new parents, sometimes that is all we worry about with our babies when they come off breastfeeding or formula and start solids. So, I wanted to share two simple recipes for easy and healthy breakfast ideas for both parents and kids. A bonus, they’re great for breakfast or any time of day!

Sandra's son enjoying some breakfast (Easy Healthy Breakfast for Parents and Toddlers Sandra Jacquemin Contributor Miami Mom Collective)

Easy and Healthy Breakfast for Parents: Overnight Oats

When we became parents we were on the go, between baby, business and life so smoothies were always my go-to but I decided to give overnight oats a try. I looked for recipes to ease into. Since my husband is more into chocolate flavors than fruity I went with a Chunky Monkey Banana Oats concoction. It is an easy and healthy for breakfast (or even midday snack) containing vitamins, taste, and packs energy. 

Let’s go over a few benefits to oats:

  • One of the healthiest grains available
  • Gluten-free and high in fiber
  • Studies show that benefits include: weight loss, lowers blood sugar levels, and helps reduce risk of heart disease.
  • Well-balanced in terms of nutrients and vitamins which include: manganese, magnesium, copper, iron, zinc, folate, vitamin B1 and B5, calcium, potassium, and even protein, among other nutrients, making it one of the most nutrient rich foods you can eat. 
  • High in antioxidants, which includes a unique group referred to as avenanthramides, which help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate blood vessels and leads to better blood flow. In addition, avenanthramides have anti-inflammatory and anti-itching effects.
  • Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol. Consuming oats regularly help reduce both total and LDL cholesterol. 
  • It is also very filling, so it helps control your appetite, and keep blood sugar levels in check while helping lose weight as a bonus! (Especially for postpartum mamas.) 
  • There are studies floating around that eating oats also helps prevent childhood asthma. Definitely worth looking into a bit more. 
Nutrient rich ingredients for overnight oats (Easy Healthy Breakfast for Parents and Toddlers Sandra Jacquemin Contributor Miami Mom Collective)
Prep to make overnight oats

Here’s my simple recipe for an easy healthy breakfast:

1 ripe banana
2 tbsp chocolate chips
1 cup rolled oats (I use sprouted, but that’s personal preference)
4 tsp chia seeds
2 small pinches salt
2 tbsp chopped walnuts or pecans (optional)
1½ cups milk of choice
2 tbsp of almond or nut butter of choice
1 tbsp maple syrup (optional, to sweeten)
2 Medjool dates (optional)
• I use 16 oz mason jars from, and they’re the perfect size
• For milk, any plant-based milk is good if dairy-free like me. Ladies TTC, look into your hormonal levels. Soy milk may help. Check with your doc.
• As for the chocolate chips, I use Enjoy Life mini chips, dairy-soy-nut free, available also in dark chocolate chunks you can chop up if you prefer. 
• Mash the banana with a fork. Add ½ to each mason jar.
•Next, add (to each jar): 1 tbsp of nut butter, 2 tsp of chia, a small pinch of salt, 1 date chopped up into little pieces, 3 tsp of chocolate chips (give or take) and nuts optional, ¾ cup (180 ml) milk and finally ½ a cup of oats. (I like to add the oats and milk last.)
•Maple syrup is optional, depends on how sweet you like it or use in place of dates. If I don’t have dates available, I just add a drizzle of organic maple syrup.
*I like to sprinkle in a bit of organic cacao powder as well, for a bit more chocolaty flavor and an added punch of nutrients. 
•Finally, stir well and put the lid on and shake shake shake, then place in the fridge and leave for at least 6 hours (duh, overnight) or up to 3 days for an easy and healthy breakfast. (Or even midday snack.)
•If you feel it is too dry in the morning, just add a sprinkle of milk and stir. 

Easy and Healthy Breakfast for Toddlers: Smoothies

One of the most asked questions I’ve seen on mom groups and among friends is: “I need easy healthy breakfast ideas for my toddler.’ What I love about a smoothie is, they’re easy, they’re quick and they are for everybody. It is also one of the best places to “hide” fruits and veggies. If my son eats nothing else the rest of the day, which doesn’t happen, I know for certain he got what he needs in the morning. The added bonus: we make extra for ourselves if we’re hungry. And they’re good throughout the day.

Sandra and her son (Easy Healthy Breakfast for Parents and Toddlers Sandra Jacquemin Contributor Miami Mom Collective)
Marcelo enjoying (Mommy’s) green smoothie full of nutrients

Here’s one of our morning smoothies for our toddler:

1 ripe banana                                                    
4-5 frozen strawberries                                       
1 tbsp frozen avocado chunks
1 handful of spinach
1-2 tbsp organic chia seeds
1 tbsp frozen riced cauliflower
½ scoop of vanilla plant (vegan) protein
1 Medjool dates (optional)
1-2 tbsp oats (optional)
1 cup plant-based milk (or coconut water)
1 ripe banana                                                    
3-4 frozen strawberries                                       
1 tbsp frozen avocado chunks
1 handful of spinach
1-2 tbsp organic chia seeds
1 tbsp almond or sunflower butter
½ scoop of chocolate plant (vegan) protein
1 Medjool dates (optional)
1 cup plant-based milk (or coconut water)
• Place all ingredients in your blender and go. 

•I sometimes add 1-2 tbsp of oats. Plant-based yogurt is great if you don’t have avocado chunks to make it creamier. *TIP: You don’t need ice if the strawberries are frozen. 

•Alternatively, some other combos are strawberry + peach + mango or pineapple + mango or blueberry + mango + peach.

•In some cases, if your child is allergic to bananas, you can use more avocado chunks and unsweetened dairy-free yogurt to make it creamier. The date(s) add sweetness. 

Some of the basic benefits to the smoothie ingredients:

  • Banana: Potassium, fiber, folate, and antioxidants like vitamin C. 
  • Avocado: “the good fat,” vitamin K, vitamin C, folate, vitamin B5 and B6, and vitamin E. They have more potassium than bananas usually. 
  • Spinach: probably one of the best sources of vitamin K you’ll find in any other veggie, also good for vitamin A, vitamin C 
  • Cauliflower: low in calories super high in vitamins. It contains some of almost every vitamin and mineral that you need.
  • Dates: good for brain health. Moms, something I learned was that it also may help with natural labor.
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Sandra is born and raised in Miami, fluent in 4 languages and credits her upbringing to be Brazilian-French thanks to her parents. After graduating high school from Gulliver Prep, she pursued a degree in Elementary Education followed by earning a Bachelors in Marketing and International Business. While working on post-grad in the South of France, she decided to be her own boss and opened her boutique marketing agency working with a roster of recognized global brands spanning from entertainment, to sports and beyond. Sandra and her husband, a former U.S. Marine, are first-time parents to their son Marcelo Joseph whose middle name pays homage to Sandra's late father. They’re also pet rescue parents to their adopted chihuahua Ellie. Sandra's affinity for Disney started when her Mom took her at only 7 days old. Coming around full circle, she has not only worked with the company behind-the-scenes, but they are now loyal Disney Passholders. She transitioned to eating plant-based in 2015 for a healthier lifestyle, and swapped everyday products to non-toxic. Today, they reside in Pinecrest and are enjoying discovering life as new parents. In 2021, Sandra and her husband launched a company with a mission, to help others with their mission, donating 100% proceeds from a t-shirt subscription to charities. Learn more here . Look for her posts sharing her love of decluttering, transitioning to non-toxic products, the journey to becoming vegan, starting a small business and so much more! Follow her on Instagram