During this Artic Blast in Boulder and nationally, it becomes increasingly important to focus on the health and wellness of our children. The colder months can bring about unique challenges, including a rise in illness, decreased physical activity, and changes in mood. To combat these issues, parents can take proactive steps to ensure their kids remain healthy and energetic. One effective strategy is to emphasize nutrient-dense breakfast meals that are low in carbohydrates and high in protein. In this blog, we will explore the importance of a healthy diet in winter and provide some easy, delicious breakfast recipes that can help keep your children nourished and ready to take on the day.

Winter can pose various health challenges for children. With the increased risk of colds and flu, a strong immune system is essential. A diet rich in vitamins, minerals, and antioxidants can help bolster immunity and reduce susceptibility to illness. Furthermore, the winter months often lead to a more sedentary lifestyle, which can contribute to weight gain and decreased energy levels. By providing meals that are high in protein and low in refined carbohydrates, parents can help their kids maintain a healthy weight and feel more energized.  Step one, is do your homework before heading to the grocery store. Companies post nutritional information about their products on their Web sites. Some resources include the Glycemic Index Foundation, the Cereal FACTS (Food Advertising to Children and Teens Score) project, and the Harvard School of Public Health’s Nutrition Source.

In recent years, nutrition science has evolved, highlighting the importance of carbohydrate quality. While carbohydrates are a necessary part of a balanced diet, the type of carbohydrates consumed matters significantly. Highly processed carbohydrates, found in many common snacks and breakfast foods, can lead to rapid spikes in blood sugar and subsequent crashes in energy levels. This is where the concept of glycemic index comes into play. Foods with a high glycemic index can cause quick surges in blood sugar, which is best avoided, particularly for children whose bodies are still developing. One of my favorite easy to follow books on the topic is Sugarproof by Dr. Michael Goran.

Why Focus on Low-Carb, High-Protein Meals?

A focus on low-carbohydrate, high-protein meals can be particularly beneficial for children during the winter months. High-protein diets can promote satiety, helping kids feel full longer and reducing the likelihood of unhealthy snacking. Additionally, protein is essential for growth and development, making it crucial for children. By choosing meals that prioritize protein while limiting refined carbs, parents can support their children’s overall health and wellbeing.

Here are three easy breakfast recipes that are not only kid-friendly but also packed with protein and low in carbohydrates. These dishes are simple to prepare and can be enjoyed by the whole family.

1. Spinach and Cheese Egg Muffins

Ingredients:
– 6 large eggs
– 1 cup fresh spinach, chopped (One of my toddlers is picky so I will blend this and call them “Hulk Muffins” and no one complains)
– 1/2 cup shredded cheese cheddar, mozzarella, or your choice   (note it is important to shred yourself or avoid commonly added anti-caking agents like cellulose (essentially wood pulp) in the cheese that is pre shredded )
– 1/4 cup milk (dairy or non-dairy  – keep an eye out for added sugars in non dairy milks)
– Salt and pepper to taste
– Optional: diced bell peppers, onions, bacon or cooked sausage for added flavor

Instructions:
1. Preheat the oven to 350°F (175°C).
2. In a mixing bowl, whisk together the eggs, milk, salt, and pepper until well combined.
3. Stir in the chopped (or blended) spinach and shredded cheese, along with any optional ingredients you’d like to add.
4. Grease a muffin tin with butter or olive oil. Pour the egg mixture evenly into the muffin cups, filling them about 3/4 full.
5. Bake for 20-25 minutes or until the muffins are set and lightly golden on top.
6. Allow to cool slightly before removing from the muffin tin. Serve warm or store in the refrigerator for quick breakfasts throughout the week.

These “Hulk” egg muffins are packed with protein and can be customized with your kids’ favorite vegetables ( or hidden favorite ) or proteins. They are perfect for meal prep and can be easily reheated in the morning. Another take on this recipe is here.

2. Greek Yogurt Parfait with Nuts and Berries

Ingredients:
– 2 cups plain Greek yogurt (unsweetened)
– 1 cup mixed berries (fresh or frozen)
– 1/2 cup mixed nuts (almonds, walnuts, or pecans)
– 2 tablespoons chia seeds (optional these can also replace the nuts)
– Honey or maple syrup for drizzling (optional)

Instructions:
1. In a bowl or glass, layer half of the Greek yogurt at the bottom.
2. Add a layer of mixed berries followed by a layer of nuts. Repeat the layers with the remaining ingredients.
3. Sprinkle chia seeds on top for added nutrition if desired.
4. Drizzle with molasses, honey, or maple syrup for sweetness, if needed. ( Note Maples can be tapped soon! Its one of my kid’s favorite winter highlights )

This breakfast parfait is not only visually appealing but also provides a great balance of protein from the Greek yogurt and healthy fats from the nuts. The berries add natural sweetness and essential vitamins. With the Sugarproof mindset, you can remove the maple syrup, honey, or molasses, but if your kids are partial to sugar you may have to step this down slowly )

3. Almond Flour Pancakes

Ingredients:
– 1 cup almond flour
– 2 large eggs
– 1/4 cup milk (dairy or non-dairy – keep an eye on added sweeteners)
– 1 teaspoon baking powder
– 1/2 teaspoon vanilla extract
– Pinch of salt
– Optional toppings: fresh berries, nut butter, or Greek yogurt

Instructions:
1. In a bowl, combine almond flour, baking powder, and salt. Mix well.
2. In a separate bowl, whisk together the eggs, milk, and vanilla extract.
3. Pour the wet ingredients into the dry ingredients and stir until just combined.
4. Heat a non-stick skillet over medium heat and lightly grease it with oil or butter.
5. Pour small amounts of the batter onto the skillet, forming pancakes. Cook for 2-3 minutes on each side or until golden brown.
6. Serve warm with your choice of toppings.

These almond flour pancakes are a fantastic low-carb alternative to traditional pancakes. They are rich in healthy fats and protein, making them a satisfying breakfast option for kids. Here is another version on this recipe.

Keeping your kids healthy during the winter months requires a proactive approach to nutrition. By focusing on low-carbohydrate, high-protein meals, parents can help their children maintain a strong immune system, sustain energy levels, and promote overall wellbeing. The recipes provided—Spinach and Cheese Egg Muffins, Greek Yogurt Parfait with Nuts and Berries, and Almond Flour Pancakes—are not only nutritious but also easy to prepare and delicious.

As winter progresses, make it a priority to incorporate these healthy meals into your family’s routine. By doing so, you will not only support your children’s physical health but also foster a positive relationship with food that can last a lifetime. Embrace the winter season with warmth, nourishment, and the joy of cooking together as a family.

This content was provided by the NourishED Research Foundation (NRFi), a tax-exempt 501(c)(3) nonprofit organization founded and directed by Boulder local Brenna Bray, PhD. If you’d like to to see more content like this, please consider making a tax-exempt donation (www.nourishedrfi.org/donate).

Alyx Barnett Naturopathic Doctor (ND), Birthkeeper

Dr. Barnett is a dedicated mother, naturopathic doctor (ND), BirthKeeper, and consultant with extensive experience in clinical practice, business development, and community health advocacy. She holds a Research Doctorate in Naturopathic Medicine, a Bachelor of Business Administration (B.B.A.) in Marketing/Marketing Management, and a Bachelor of Science (B.S.) in Nutrition Sciences, reflecting her holistic and multi-faceted approach to wellness.