A HEALTHY START TO THE DAY IN 2010!!

A Healthy Start to the Day

Eating breakfast is an important part of powering-up your body for the day. Eating a balanced breakfast can help keep your family alert, improve mood and reduce mid-morning food cravings.

Ten Tips for a Healthier Breakfast:

Oatmeal in an Instant
Instant oatmeal is great on a cold morning and contains fiber and vitamins. Choose oatmeal that is not already pre-sweetened. Sweeten it with raisins or fresh fruit.
Smoothie madness
Blend frozen fruit (bananas and berries are great), low-fat or fat-free milk, and 100% fruit-juice for a quick, tasty breakfast smoothie with lots of nutrients.
Go 100% whole grain
100% whole-grain, fiber-containing cereals served with low- or fat-free milk are a healthier alternative to sugary cereals. Whole-wheat muffins with smashed banana are easy and tasty as well.
Eggxactly! Boil, scramble, or poach eggs and serve on whole-wheat toast - they're packed with nutrition and, in appropriate portions, are great for kids.
Toaster Treats
Frozen whole-grain waffles take almost no time to make. Top them with berries, low-sugar apple sauce or sliced bananas instead of syrup.
Go Nutty!
Spreading peanut or almond butter on whole-grain toast is a great to get both protein and fiber.
Go Fruity
A fresh fruit cut up with a dollop of low-fat or fat-free yogurt is a great way to start the day. Apples contain fiber and bananas contain potassium.
Try All-Fruit Spreads
Instead of butter or margarine on toast, try all-fruit spreads, fruit butters, or even sliced bananas or strawberries.
Bagel Classics
Try a whole-wheat or sunflower seed bagel with low-fat cream cheese or nut butter.
Breakfast On-the-Go
Don't have time to eat breakfast at home? Keep whole-grain mini bagels on-hand or muffins, nuts and dried and fresh fruits that can be taken in the car (apple slices and bananas are also easy and not too messy!).

Did you know?
People who eat breakfast are significantly less likely to be obese and diabetic than those who usually don't.
• Children who eat breakfast are more likely to have better concentration, problem-solving skills and hand-eye coordination.
• Studies have seen that "students who ate breakfasts before starting school had a general increase in math grades and reading scores, increased student attention, reduced nurse visits, and improved student behaviours.
• Unfortunately, many breakfast foods contain a lot of sugar and have been stripped of their natural nutrients. Try to avoid frosted and chocolate cereals, donuts, white bread and high-sugar breakfast bars. Instead of sugary juices, provide your children with 100% fruit juices or fat-free or low-fat milk. Eating only sugary foods may cause your child to have erratic energy levels. Eating a balanced breakfast will help get them going and sustain their energy until lunch time.
A healthy breakfast does not have to take a lot of time. Stick to the basics and serve simple foods that are nutritious and quick in the morning.

Eat up and have energy for a great day! I will post one of my yummy homemade pancake recipes soon..........

Happy Cooking, Lori
Little Chefs
www.thelittlechefs.ca
519-940-1131

Happy Valentine's Day!

In honor of this sweet holiday Valentine's Day I wanted to give you a recipe I found that is great. Chocolate cake in 5 minutes. How great is that??
Make some now for your sweetie!

5 minute Chocolate Cake in a Cup!

Ingredients:

- 4 tbsp flour
- 5 tbsp sugar
- 2 tbsp cocoa
- 1 tsp baking powder (I used 1/2 tsp and it turned out fine)
- 1/2 tsp coffee powder (optional)
- A pinch of salt
- 1 egg
- 3 tbsp milk
- 3 tbsp oil
- 3 tbsp chocolate chips or flakes plus 2 tablespoon extra (I omitted these)
- A small splash of vanilla extract
- Microwave safe coffee mugs

1. Mix all the dry ingredients in a big bowl.

2. Next, add in the milk, oil, vanilla extract, egg and mix well.

3. Pour mixture into mugs (at the halfway mark).

4. Microwave one mug at a time. Cook for 1 minute on medium heat. It will bubble and rise as it cooks, so make sure you provide ample room for that. Leave it for a few seconds, then microwave for another 30 seconds on medium again. The mixture will solidify, but still look a little molten. That is fine because it will continue cooking on residual heat. Overcook it and you get a chocolate rubber ball.

5. Allow to cool a little and start digging in. Of course, nothing is stopping you from embellishing your cake and eating it too!

Have your cake and eat it too!!
Enjoy with your Valentine! Have a sweet one,

Lori
Little Chefs
www.thelittlechefs.ca
519-940-1131