Moms often seek out my services because they want to do the best for their family's health. They ask me to help them find healthy foods for their kids to enjoy. They ask for healthy recipes their spouses will actually want to eat. They make sure everyone's nutritional needs are met first.
When I ask how they address their own needs, I'm usually met with a wave of the hand and something like, "Oh I just grab the kid's leftovers" or "I don't have time in the morning so I grab a breakfast sandwich at ________ (insert a fast food restaurant)".
Moms, you're tasked with supporting the physical needs, emotional well-being, and hectic schedules of your family. That takes a lot of energy and requires nutrient-dense calories to burn!
Your nutritional needs & goals can absolutely be a priority without adding more stress. There are many quick & nutritious breakfasts you can throw together in 5 minutes or less. The best part is they're family-friendly, so make a double batch and everyone's happy.
While I understand busy mornings, I have not yet entered motherhood. So, I consulted some of my mom friends to hear what works for them.
5 Minute or Less Breakfasts
Ann Morris is a birth & postpartum doula in Sarasota, FL (www.annmorris-doula.com) and the mother of 16 month old Zion. She says she's been trying to eat healthier and get more greens in her diet.
Most mornings she reaches for smoothies because they're portable and give her lasting energy.
Simplify your morning routine further by portioning your smoothie ingredients into freezable baggies. Each day just pull out a baggie, dump in the blender, and hit power.
Try this combo to keep you full for hours:
Antioxidant Power Blend
1 frozen banana
1 handful spinach
1 tbsp nut butter
1 handful frozen berries
1 cup milk
1 scoop protein powder
Kia Horner, mother of two energetic boys with another one on the way, has healthy breakfast down pat. When I asked her how she plans to juggle three babies under 5 years old and still feed herself she laughed and said breakfast is easy the easy part, sleep on the other hand...not so much.
Kia's go-to breakfast is cooked oats because they're quick but hearty. She uses spices and seasonal fruit to keep the flavors interesting.
Peach Cobbler Oatmeal
3/4 cup old fashioned oats
1 cup water
1 tsp cinnamon
1/2 cup frozen peaches
1 Tbsp brown coconut sugar
Handful pecans, chopped
1. Add water and salt to a large saucepan and bring to a boil.
2. Add oats, cinnamon, and frozen peaches. Reduce heat to medium, and cook for about 5 minutes, or until the oatmeal thickens.
3. Add the coconut sugar and pecans to the saucepan and warm through.
Note: For an even quicker breakfast, put the oats, water, and peaches in a microwave-safe bowl and microwave for 2 minutes, stopping halfway to stir. Remove the bowl from the microwave and stir in the salt, sugar, cinnamon, and pecans.
If making something from scratch each morning doesn't fit your lifestyle, consider batch cooking items ahead of time.
Egg Cups: Lightly coat a muffin tin with oat and fill each well with 1 Tbsp of veggies. Crack an egg into each well and lightly beat with a fork. Season with salt and pepper. Bake at 350 for 25 minutes. Seal in an air-tight container in the fridge and warm in the microwave for 15 second in the morning.
Protein Muffins: Mix a scoop of protein powder into your favorite muffin recipe. Bonus points for swapping the sugar for a mashed banana or monk fruit sweetener! Seal in an air-tight container in the fridge.
Overnight Oats: Mix dry oats with unsweetened nut milk in a 1:2 ratio in a mason jar or bowl. Stir in your favorite mix-ins such as fruit, a spoonful of almond butter, and a dash of maple syrup. Stick in the fridge overnight and enjoy in the morning. If you have a sweet tooth, try my Chocolate Peanut Butter Overnight Oats recipe.
Chia Pudding: Mix 1 cup dry chia seeds with 5 cups unsweetened nut milk in a large container or bowl. Add 1/4 cup maple syrup and any fresh fruit you'd like. Stir well to combine the mixture. Allow the pudding to sit overnight. Makes 5 servings to get you through the work week.