Quick. Healthy. Breakfast.

I swore when I became a mom that my children were going to love all different kinds of foods. They were going to eat exotic fruits, ask for seconds on vegetables, and try new foods with a smile on their face.

It started out that way, my daughter, loved whatever we put on her tray. Then she turned 3. All of the sudden it was like the movie Groundhog Day for every meal. So with my son, I tried again. The difference is he is allergic to dairy and eggs, so we have to be a bit creative — especially at breakfast.

Enter the smoothie and mega fruit muffin. A-ha! I will outsmart those two and get them to try all sorts of new veggies and fruits. Or as my daughter tells everyone, “Mommy puts lettuce into our smoothies in the morning.”

Everything but the Kitchen Sink Smoothies

Ingredients:

Dairy-free modifications are in parentheses.

1 frozen banana or ripe banana sliced

1 tbsp. of ground flax seed

1 cup of spinach or kale

¾ cup of kefir (¾ cup of coconut yogurt and ¼ cup of coconut milk)

1 cup of frozen fruit. Be creative! Blueberries, raspberries, mango, and pomegranate are all favorites at our house.

Directions:

Blend in blender and serve! Enjoy this jam packed smoothie and the kids won’t even know they are drinking spinach.

Fruit Packed Muffins

Ingredients:

Dairy-free modifications are in parentheses.

2 cups whole-wheat flour

½ cup sucanat

2 tablespoons ground flax seed

1 tablespoon aluminum free baking powder

½ teaspoon Celtic sea salt

¾ cup kefir, yogurt or buttermilk (coconut yogurt)

1/3 cup melted butter or coconut oil

1 egg (¾ cup of banana)

¾ cups fresh mixed berries: blueberries, raspberries, chopped strawberries

Directions:

  1. Preheat oven to 375.
  2. Line muffin tin with muffin paper cups.
  3. In medium bowl combine flour, sucanat, flax seed, baking powder, and salt.
  4. In another small bowl combine coconut oil, egg, and yogurt.
  5. Add dry ingredients to wet ingredients, batter will be a bit lumpy.
  6. Fill cup 2/3 full.
  7. Bake for 20-25 minutes or until a toothpick comes out clean.

—Kim Fletcher, Parenting Program Volunteer

2 Responses to “Quick. Healthy. Breakfast.”


  1. 1 Anonymous April 4, 2011 at 1:58 pm

    Would have never thought of adding spinach to a smoothie. You are quite the creative mom, Kim. The proof is in the pudding (or should I say smoothie)…I will have to try it out and see.

  2. 2 Http://18thstreethome.com/ July 25, 2014 at 10:48 am

    WOW just what I was searching for. Came here by searching for eating healthy
    on a tight budget recipes


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