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Back to School: Quick, Easy & Healthy Meal Ideas

With a little planning and forethought, preparing back-to-school meals can be one less thing to worry about as we transition from summer to fall.  Proper nutrition is intrinsically linked to concentration and academic performance (1) – help your little one get off to a great start with these quick, easy and healthy meal ideas for breakfast and lunch:

Breakfast

Cottage cheese, berries and honeyCottage Cheese with Fruit: Consider a full fat cottage cheese, as our brains are 60% fat and require adequate fat sources for optimum performance.  Pair this with your child’s favorite fruit, such as blueberries or blackberries which are high in phytochemicals (naturally occurring nutrients that protect cells from damage).

Steel Cut Oats with Raisins: Not all oatmeal is created equal!  Steel Cut Oats are a quick and easy way to start the day with power-packed nutrition (2): complex carbohydrates (a macro-nutrient that is the body‘s main source of energy), protein (5-7g in a 1/4 cup serving), and minerals (one serving of steel cut oats provides 10% of the recommended daily iron intake).  Steel Cut Oats require some time to cook, so prepare a big batch over the weekend and warm with Grade B maple syrup, agave or honey.  Combine with raisins for a quick, easy breakfast on the go.

Banana & Egg Pancakes: This quick and easy 2-ingredient breakfast recipe takes minutes.  The recipe is a 2:1 ratio whisked eggs: mashed banana.  Combine and pan fry.  Scale to size for the whole family!  Top with defrosted, frozen fruit and your favorite natural sweetener, such as Grade B maple syrup or agave.

Lunch:

Tortilla Roll Ups: Turkey Avocado w/Shredded Carrot and Lemon
On a gluten-free or whole wheat tortilla, add antibiotic & hormone free lunch meat with avocado slices, shredded carrots and lemon juice.

Tuna WrapTuna Salad: Tuna is a classic “brain food” providing essential Omega 3 fatty acids (3) that are essential for learning and concentration.  Combine tuna with any combination of your favorite foods: red onion & fresh herbs, relish, or walnuts & grapes.  Spread on your tortilla with romaine lettuce for an added crunch.

Chicken w/Pesto or Hummus: Making a batch of baked chicken at the beginning of the week is a great way to have protein on the go.  Combine chicken with extra virgin olive oil, salt and pepper.  Bake on parchment paper at 400 degrees for 10-15 minutes until fully cooked.  Let cool, and store in the fridge for great recipes all week.  Smear your favorite pesto or hummus on your wrap and add sliced chicken for this yummy lunch.  Add sliced tomato or lettuce as desired.

If you have questions about nutrition or digestive health, call our office today to book a consultation with our Loomis Digestive Health Specialist and Pediatric Certified Chiropractor, Dr. Sarah Weber.

(1) http://articles.extension.org/pages/68774/3-ways-nutrition-influences-student-learning-potential-and-school-performance

(3) http://www.clevelandclinicwellness.com/food/GoodFats/Pages/BoostBrainPowerwithGoodFats.aspx

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