Three back-to-school easy nutritious breakfast ideas

Oats are a powerhouse of nutrients. Magnesium, calcium, potassium, iron, and phosphorus are just some of the vital nutrients found in oats. Oats are also a great source of fiber and protein. Combine oats with milk or any kind of non-dairy milk, and this will add even more nutrients and protein to your child’s breakfast.

Overnight oats are super easy to make and they are made the night before, so there is absolutely no prep time or cook time needed early in the morning. Overnight oats can also be made in endless ways. Try different varieties of milk and non-diary milk (Oat milk, almond milk, soy milk, cashew milk, rice milk, coconut milk, etc.) and different fruits and toppings, for different flavor profiles. From strawberry overnight oats, blueberry overnight oats, banana overnight oats, peanut butter and jelly overnight oats, apple cinnamon oats, and pina colada oats, the ideas are endless.

• Add ½ cup of rolled oats or quick oats, ½ cup to 1 cup of milk, a dash of salt, and half a cup of fruits into a mason jar, jar, or container, and stir well to combine.
• Then cover with a lid (or aluminum foil or plastic wrap), and place in the refrigerator overnight. In the morning, just grab a spoon and give another stir to combine all of the ingredients and enjoy.
• Feel free to add 1 to 2 tablespoons of granola, ½ to 1 tablespoon of chia or flax seeds, 1 to 2 tablespoons of yogurt, 1 to 2 tablespoons of peanut or nut butter, a drizzle of natural sweetener such as honey or agave syrup, etc., to your child’s overnight oats for added protein and flavors.

Smoothies are also a great way to get tons of nutrients for your child’s breakfast. Smoothies are also super easy to make. And smoothies can also be made the night before, so there is absolutely no prep time or cook time needed at all in the morning.

Smoothies can also be made in endless ways. Smoothies can be made with a base of water, juice, milk, or non-dairy milk (Oat milk, almond milk, soy milk, cashew milk, rice milk, coconut milk, etc.). You can also add a variety of different fruits and toppings for different flavor profiles. From fruit-based smoothies to vegetable smoothies, to a combination of fruit and vegetable smoothies, the ideas are endless. By using milk with the smoothie, you get a higher protein content, and several grams of protein added to your child’s breakfast. Add 1 to 2 scoops of nut butter, and this will give your child an even higher protein gram content.

• Start with about ½ cup to 1 cup liquid base (Adjust the amount of liquid used based on your desired consistency)
• ½ cup to 1 cup of fruit, ½ cup to 1 cup of vegetables, 1 to 2 tablespoons of protein (Nut butter, nuts, oats, chia/flax seeds, etc.)
• Add ¼ teaspoon to 1 teaspoon of a natural sweetener such as honey or agave syrup, if desired.
• Feel free to also add some ground spices for added flavor. If you desire a fruit smoothie, then use all fruits or more fruits and fewer vegetables.

Note: If you desire a vegetable smoothie, then use all vegetables or more vegetables and fewer fruits. Try different types of milk, fruits, and vegetables for different flavor profiles.

Yogurt parfait cups are an elevated version of yogurt also packed with lots of nutrients, probiotics, and protein to add to your child’s breakfast. Yogurt parfaits are also super easy to make. And they can also be made the night before, so there is absolutely no prep time or cook time needed at all in the morning.

• Take ½ cup to 1 cup of plain or greek yogurt, top with ½ cup to 1 cup of fruit, and 1 tablespoon to ¼ cup of granola.
• You can also try non-diary yogurts (Soy yogurt, coconut yogurt, and any other plant-based/vegan yogurt) for a non-dairy yogurt parfait.
• Try different types of yogurt and fruits, for different flavor profiles.