Tricky ways to sneak more protein in your breakfast (works for kids, too!

Momma always said, “Eat your breakfast.” And she was right.

Breakfast (or breaking the fast) is “the meal” to get the most mojo out of your day.

A balanced breakfast with proteins, high quality fats and slow-burning carbs will do more for stabilizing your blood sugar and balancing your hormones than just about anything.

Take Kelly for example.

Kelly is a hard working, stay-at-home mom of two girls. She came to see me because her hotflashes were literally driving her crazy. She’d spike heat on most afternoons and soak her sheets at night.

When she came to see me, we went through her food choices and found that her breakfasts were lacking. Once the coffee and toast wore off, her body would scream for more fuel. This started the whole reach for a quick carb snack, give-me-quickie-food now cycle.

She just didn’t have the reserves in her breakfast choice to make it through till high noon let alone have her stable by the afternoon. Once she added a more substantial breakfast and increased her protein for her first meal of the day, she was able to get a better handle on her food choices throughout the day. And, her hot flashes went away. Not only that, but her clothes got a little looser and she started sleeping.

Now all this info is well and good for us momma’s. We can wrap our heads around eating more balanced meals, but what do we do when it comes to our kiddos? Most kids are known to be picky and difficult eaters. They’ll eat just about anything if it’s sweet. But when it comes to protein and more nutrient dense foods, they tend turn their cheek or have “just a little”.

One study following a group of students found that those kids eating breakfast scored better on cognitive tests- especially ones that included visual tasks.

The researchers even took it one step further. They then observed the same group of kiddos and compared sugary out-of-the-box cereal to oatmeal. The oatmeal eaters scored again and won out on test scores. Here in the United States, eggs tend to be the go-to protein for breakfast. They’re affordable, usually in the fridge, and quick to scramble up. But what if your kids (or you) get tired of the same old scramble?

That’s when you gotta get sneaky… er, creative. I stir eggs into just about anything.: oatmeal, chai drinks, miso soup, you name it. I’ll even add more eggs than the cookie recipe calls for, then adjust the flour (about a ½ cup or so) and add a half a cup arrowroot. Eggs are power! I have a great recipe for you but first, I’d love to hear your tricks in the comments below.

How do you squeeze more protein into your family’s diet? Do you have a go-to breakfast that’s balanced enough to satisfy you—and that your kids gobble up? And, if you’ve got the pickiest kids on the planet, I want to hear about them too.

My turn: Here’s my family’s favorite breakfast: Oatmeal with stealth eggs. Oatmeal Steel cut oats are the way to go! Soaking them overnight to make them easier to digest—and half the cooking time for your busy morning.

- 1 cup steel cut oats
- 2 cups water
- salt
- coconut milk
- 1-2 eggs cinnamon

1. Place oats and water in a pot. Add salt. Cover and let the oats soak all night long on the counter.

2. In the morning, bring the oats to a boil over a medium high flame.

3. Once boiling, turn down the heat to a simmer. Take a minute to skim off any foam that might be floating on top.

4. Cover, and cook on simmer for 20 minutes. Although oats do contain protein, here’s where I up the protein for my crew by stiring in one or two eggs.

5. My kids love coconut milk and cinnamon in their oatmeal. For variety, we do all sorts of crazy things. We’ll add ground almonds, maybe a few frozen berries (they help cool the porridge), even add a spoonful of coconut butter. Yum!

~ Kristin