Do You Know The Muffin Man?
October 5, 2006

Convincing a child to eat a nutritious breakfast can be as difficult as coaxing them out of bed on a cold school morning. And while PopTarts may be touted as a good recovery food for athletes, they simply don’t cut it for kids as a meal. Children need complex combinations of sugar, starch, protein and fat to sustain their energy throughout the morning and to boost their ability to learn. A balanced breakfast fuels children with energy and prevents a drop in blood sugar for several hours. A bowl of oatmeal and milk sprinkled with blueberries and maple syrup, or an egg on a whole wheat English muffin with some orange juice does the trick nicely.

Children who skip breakfast are two times more likely to be overweight; studies have proven a direct link between regular breakfast consumption and lower body mass. Breakfast eaters may eat more calories per day, but they are less likely to struggle with weigh issues–tell that to your dieting teenager. With obesity at an all time high in the U.S., breakfast seems like a good place to begin the battle for health.

I won’t fib and say my girls never eat PopTarts on the run, but I’ve found it is possible to have quick and healthy breakfast foods available most mornings. Some suggestions: melon, grapes, strawberries, apples, or mango cut into chunks–it’s amazing what kids will eat when they can use toothpicks. Fruit smoothies: blend canned pineapple and a ripe banana with a cup of yogurt, a cup of orange juice and some ice to make a really nice treat. Add one cup of soft tofu to boost protein, they’ll never know what’s in it. Sandwiches: whole wheat bread smothered with unprocessed peanut butter, a sliced banana and some honey– grilled. With a glass of milk on the side, this is breakfast nirvana. For kids on the run, try whipping up these nutritious and delicious muffins, they stay moist for days and freeze well.

Morning Rush Muffins
Preheat oven to 375 degrees. In a mixing bowl stir together 3 cups Raisin Bran Cereal, 1 cup buttermilk, 3 tablespoons canola oil, 2 eggs, one fourth cup light brown sugar, one fourth cup molasses, 1 ripe smashed banana. Let batter rest for 5 minutes. Gently stir in 1 cup whole wheat flour and 1 teaspoon baking soda. Fill 12 prepared muffin tins. Divide 1 cup blueberries, or raspberries, or chopped apple among the muffins using a chop stick to gently incorporate. Top with a sprinkle of oats and nuts. Bake 20 minutes.

Kim Dannies is a graduate of La Varenne Cooking School in France. She lives in Williston, VT with her husband, Jeff, and three college–aged daughters who come and go. ©2008