Breakfast Choices

Making healthy breakfast choices

Our busy, on-the-go lifestyles require that we at least make healthy breakfast choices every morning, before rushing out of the house for the rest of the day.

Unfortunately, the typical, “all-American” breakfast contains too many bad fats and sugars, and little nutritional value – not to mention it requires the washing of greasy pots and pans!

Forget artery-clogging bacon and eggs. Heavy and greasy foods will only weigh your kids down and make them sleepy or even nauseous on the morning bus ride. Meat, milk, sugary cereal, toast with peanut butter and jam are not healthy breakfast choices. Even a glass of (pasteurized) orange juice contains 4-6 teaspoons of sugar!


BOXED CEREALS (even the “whole grains” ones)

Made with genetically modified, chemically-sprayed grains, and containing tons of immune-blocking sugar, they tend to have very little nutritional value and may even have detrimental effects.


…especially in combination with protein, grains, or fruits, may cause serious indigestion. Not a good way to start the day! Try nut milk or rice milk as a substitute. If you can get raw goat milk, even better!

(More on the dairy myth)


…though quick and portable, most toast is usually void of nutrition and high in carbohydrates and empty calories. What you spread on it is important too! It doesn’t need to be sugary – in fact, kids love nut butter and bananas or honey on healthy toast.

Find out how to make a healthier toast.


When choosing bread, strive towards yeast- and preservative-free whole grain breads, rye bread, or sourdough (always check the ingredients).

Tip: *Kids love the little sourdough-muesli pita toasts, which are soft.


…definitely not a healthy pick either, although I doubt you would give your kids coffee for breakfast! But beware breast feeding moms! Caffeine inhibits healthy development of babies. Try green tea, ginseng, maca, or a green smoothie for a healthier energy boost.

Ripe organic fruits or berries, cut up into kiddy-sized portions, are the best option.

When “breaking the fast” in the morning, the body naturally craves high caloric and sugary foods (assuming you havebeen fasting from the previous day’s dinner). That doesn’t mean bad foods though, just lots of fruits and hearty whole-grains.

Here are some other healthy breakfast choices to try:

Green smoothies. You can feel the energizing boost of a green smoothie; it’s better than coffee! Your kids will be aware and focused in their morning classes.

Tip: Green smoothies like this one are delicious if you don’t overdo it on the greens; you really only taste the sweetness of the fruits. Leafy greens provide lots of minerals to support healthy growth.

Basic recipe:

  • 1 banana
  • 1 mango
  • handful of spinach, kale, or other dark leafy green (beet or broccoli greens work too)

Try adding herbs like parsley for an extra health kick, or a super food like Spirulina. Taste test the smoothie, and add dates if you like it a bit sweeeter.

Experiment with different combinations of fruits. Apples and pears work well, just watch out for berries because they will turn the smoothie an ugly brown colour (getting the kids to try brown smoothies is a whole different game).


Blueberry-chocolate smoothie

  • 3/4-1 cup blueberries (or raspberries, strawberries, black currants, etc.)
  • 1 banana
  • 1 tbsp raw chocolate powder or 2/3 healthy chocolate nuggets
  • 2 tbsp almond butter or hemp seeds
  • 1 tsp coconut oil (optional)
  • 1 tsp bee pollen, maca or any other superfood powder (optional)
  • 3/4 cup water

Blend all ingredients. This is the perfect recipe to add super foods (like bee pollen, coconut oil, etc.) to, because the strong chocolate and berry flavour disguises the taste. This recipe will serve 3 kids, or 2 adults.


Nut milk. Light and nourishing, it tastes a little like real milk, without the harmful side effects.

It’s mostly water, with a creamy nutty flavor.

Did you know…Soaking the nuts releases all their valuable properties, making them easier to digest. Nuts are a great source of protein, and minerals like iron and calcium.

Overnight, soak 1 cup of nuts (almonds, walnuts, hazelnuts, pecans, cashews, or a combination) in 3 1/2 cups of water. Blend in the morning, and strain. (You can use the pulp to make a nut “cheese” or a healthy dessert).

Serve the milk plain, or blend it with honey. Pour it over granola or muesli.


Raw granola. How to harness the life-giving power of enzymes? Forget baking, and eat your granola raw and sprouted!

Mix sunflower sprouts, cashews, and raisins or goji berries. Serve with nut milk, or have it plain as a snack.

Happy kids muesli:

  • Sprouted grains (buckwheat, millet)
  • Raisins or goji berries
  • Pumpkin seeds

Dehydrate the sprouted buckwheat for a few hours or overnight. Mix in the other ingredients and serve with nut milk and honey.


More breakfast recipes

These breakfasts are so yummy and wholesome, they might be worth waking up a few extra minutes for. As you get into the routine of making healthy breakfast choices, your kids will be less drowsy in the morning. They will shine with radiant health and be ready to tackle the school day!