Summer is winding down and with our kids heading back to the classroom, as a mom and a nutritionist, my thoughts naturally lead me towards, well…food. To be fair, most of my thoughts lead me to food, but I’ll save that for another issue. J

Arming our kids with the right nutrients to help them sustain energy on the playground or playing field, stay focused in the classroom and fuel them through their busy days is no easy feat! It requires the proper balance of macronutrients (proteins, carbohydrates and fats) and micronutrients (vitamins and minerals) and even a little creativity to actually get them to eat what we want them to…at least most of the time.

Macronutrients, commonly referred to as “macros,” are the heavy hitters in the nutrient department with each macro playing a critical role in our bodies to help us not only survive but thrive!  Proteins are quite literally the building blocks of all life, carbohydrates are our bodies preferred source of energy and then there is our friend, fats. These previously vilified super heroes are finally coming into their own, especially where it may “matter” the most when it comes to school (grey matter that is), yep, I’m talking about our brains! Did you know that close to 60% of our brain is fat? It’s no wonder dietary fats are so imperative for a healthy brain! Numerous studies show fats play a critical role in both brain development and function; in other words, fats help us learn better, remember more, focus longer and feel happier! Along with an impressive list of other powerful health benefits, fats, it turns out, are fairly fantastic!

Now, to clarify, not all fats are created equal. Some fats are better for you and some fats (such as trans fats) are downright unhealthy. When it comes to our babies budding brains, there is without a doubt one fat to rule them all; Omega -3 fatty acids. Omega-3’s are essential (EFA), meaning our bodies can’t make Omega-3’s, thus, they must be obtained from our diet. Here are a few of my favorite “healthy fats” to help our kids get their brains into high gear for the school year:

1. Salmon (preferably wild caught) and other small fatty fish and seafood.
2. Avocado: a great source of mono-unsaturated fat, fiber, vitamins and minerals.
3. Whole Eggs: also contain memory boosting choline.
4. 4. Nuts and Seeds: an excellent source of unsaturated fats, mood boosting tryptophan, magnesium and protein.
5. Extra virgin olive oil: another terrific source of monounsaturated fats, EVOO is “liquid gold” and perfect for dressings, marinades and cooking.

Finally, here’s my “go-to” make ahead breakfast the whole family will love! Packed with healthy fats, protein, veggies, vitamins and minerals; these savory bites will help fuel your kids brains and bodies all morning long.

 

Healthy Morning Egg Muffins:

1 dozen eggs – preferably pasture raised (6 eggs + 1 cup egg whites may also be used)

2 cups chopped vegetables of choice such as spinach, mushrooms, bell peppers, broccoli, onions. (I use a mixture of whatever I have on hand)

2 TBSP extra virgin olive oil

1/3 cup crumbled feta cheese or other cheese of choice (optional)

½ tsp kosher or sea salt (or to taste)

¼ tsp ground black pepper

Olive oil cooking spray

Directions:

Preheat oven to 375 F.

1. Grease a muffin tin with olive oil cooking spray.
2. Sauté chopped veggies in oil until softened about 6-8 minutes, seasoning lightly with salt and black pepper to taste. Allow to cool slightly while preparing the eggs.
3. Whisk the eggs together with ½ tsp salt, ¼ tsp black pepper and then add sautéed veggies and combine.
4. Pour the egg mixture evenly into 12 muffin cups to approximately 2/3 of the way full and evenly sprinkle feta cheese amongst cups.
5. Bake for 17-20 minutes, or until eggs are cooked through.
6. Allow to cool slightly, remove from muffin tin and enjoy!

Makes 12 muffins

Nutrition: (per muffin)

Calories: 94

Total Fat: 6.7g

Total Carbohydrates: 1.4g

Protein: 7.1

I like to serve these with slices of avocado and a side of berries for maximum brain boosting benefits!!

I hope you enjoy the muffins and that your children have a happy and healthy school year.

Liz