Clique aqui para ler este post em português.
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!
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.
Here’s my simple recipe for an easy healthy breakfast:
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.
Here’s one of our morning smoothies for our toddler:
•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.