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Natural Health, Issue #029 -- Healthy Breakfast for Kids
April 14, 2013

Healthy Breakfast for Kids
And Adults

What's the best healthy breakfast for kids and adults? How can you eat healthy breakfast foods when you have no time in the morning?

Last week I gave a conference to the Beaconsfield Newcomers Club. During the question period at the end, one of the women asked, “What can I feed my teens in the morning?” Many others had the same dilemma, what are some healthy breakfast choices for kids?

Ideally kids would eat an egg and whole grain, spelt or kamut toast for breakfast. A poor choice would be a highly sugary cereal, which has no nutritional value. This will spike their glycemic levels up, followed by the ensuing crash and leave them hungry shortly after.

But for fussy kids and little time in the morning, a great idea is a breakfast smoothie. Most of the women present thought this was a really good plan.

Growing kids need protein. For that matter, we all need protein.

Protein is important for:

  • Every cell
  • Bones
  • Muscles
  • Skin
  • Tendons
  • Ligaments
  • Hair
  • Eyes
  • Tissues
  • Growth and repair
  • Enzymes
  • Hormones
  • Metabolism and
  • Digestion

Breakfast Smoothie Recipes

Start with:

a cup of unsweetened nut, soy or rice milk – ensure it says “unsweetened” on the label.

Add in Extra protein such as:

  • A good quality protein powder that is sugar free or sweetened with stevia, or
  • Hemp protein and/ or
  • Organic yogurt and/ or
  • Raw almond butter – ensure it says “Raw” on the jar.
  • and/ or an egg yolk


  • You can soak a few dates overnight to soften, and use the dates as a natural sweetener or
  • Stevia
  • Add in berries, fresh or frozen
  • and/ or a ripe banana


  • 1/4 to 1/2 small ripe avocado for extra healthy fats
  • Ground maca
  • Ground chia seeds, sesame seeds or flax seeds (you can grind them in a coffee grinder you keep for this purpose)
  • Cinnamon
  • Wheat germ or oat bran
  • Spinach or other greens or spirulina – for yourself or adventurous kids.

Blend in a blender and sip slowly as this is a meal in itself. Many smoothies call for ice cubes but an icy, cold drink is a shock to the digestive system, so best not to have it too cold. You can also thaw your frozen berries over night.

And for those mornings when you need to grab something and run, try my Protien Power Bar Recipe

Let me know how this works for you and your kids!

Looking for a Naturopath on the South shore of Montreal for you or a friend? Nathalie Lemire is definitely one of the most knowledgeable Naturopaths I know! Nathalie is bilingual and has her office in Boucherville. Check out her great new website in French Batir Sa Santé.

To your natural health!

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