School lunches are notoriously unhealthy. French fries, pizza, chips–oh my!
These foods are typically engineered with unnatural, inflammatory ingredients and additives such as seed oils, preservatives, and artificial colors. Plus they offer little nutrients. No thanks!
Feeling full and satiated is so important to be able to feel good and stay focused while at school. This year, set your child up for success by giving them the fuel they need to thrive.
Here are some breakfast and lunch ideas to start off on the right track!
Breakfast
A healthy start can really set the tone for the rest of the day.
Want to avoid that 10 am crash when you or your child wants to reach for a sugary jolt of energy?
Skip the sugar-filled cereals and explore a more nutritious option like overnight chia pudding (think overnight oats but healthier!).
Ingredients:
- 1/4 cup chia seeds
- 1 cup unsweetened coconut milk
- 1 tsp hemp seeds, flaxseeds or almond flakes (for added fiber and omega-3 fats)
- Fresh fruit, like blueberries, sliced bananas, raspberries, or blackberries
- Optional drizzle of honey–raw, unfiltered, local honey is ideal (for a natural sweetener)
To prepare:
- The night before, in a bowl or jar, mix the chia seeds and coconut milk (bonus points for glass!)
- Stir well to combine and let sit for 5 minutes, then stir again to prevent clumping
- In the morning, stir the chia pudding and top with the hemp seeds, flaxseeds, and/or almond flakes plus fresh fruit
Overnight chia pudding is great for a few reasons…
- You can pack them full of nutrient dense ingredients to help boost your child’s intake of healthy fats, omega-3’s, fiber, and protein.
- It’s easy to change up the ingredients to give your kiddo some variety (a nut butter-banana variation with a little pink Himalayan salt on top is another tasty combo).
- The convenience-to-healthy ratio is nearly unbeatable!
With a truly balanced breakfast like that, making it to lunch without a sugary snack shouldn’t be an issue!
Now onto our second course…
Lunch
Most kids love those PB&J Uncrustables sandwiches. With 12g of added sugar, it’s easy to see why!
Here’s our HKHM spin on Uncrustables…
First, get yourself a decruster like this one. Presentation is everything, right? Yes chef!
Ingredients:
- Seeded bread (for a little extra crunch and minimal preservatives–use gluten-free for those of you sensitive to gluten)
- Nut butter (pro tip: store it upside down in the fridge if your child isn’t a fan of the “oily stuff on top”)
- Fresh raspberries, blackberries, or strawberries (you could also try this recipe with banana slices)
- Honey–raw, unfiltered, local honey (for a little added oomph of sweetness, if needed)
To prepare:
- In small bowl, add your berries and mash them with a fork until they’re a puree-like texture
- Add a dash of honey to the mashed berries, give it one more mix, and set aside
- Spread the nut butter on each of the 2 slices of bread
- Add the berry mixture to one side and assemble the sandwich
- Put the decruster to work and voilà! You have a healthy, homemade Uncrustable.
Pair your DIY Uncrustable with a healthy side like veggies and hummus, and you’re all set!
For a little added digestive support, start introducing HKHM Digestive Enzymes (also available in powder or chewable form) and HKHM Sporebiotic IG each morning with breakfast.
These two supplements work together to make sure your child’s gut health is on track and absorbing all those tasty nutrients they’re eating throughout the day.
The HKHM Sporebiotic IG also contains an immunoglobulin which binds to viruses and bacteria in the gut and helps the kids fight off what they get exposed to at school.
