From a Manhattan school chef who is no stranger to picky eaters, these easy from-scratch breakfast recipes are high in protein and glucose, which keep kids full and focused until lunch. Ditch the cereal and try a new twist on Toast, Hot Oatmeal with cinnamon and raisins, homemade Nut-free Granola, Pumpkin Yogurt Muffins that pack a punch, and no-bake Quinoa Bites.
As head chef at Léman Manhattan Preparatory School in the Financial District, Chef Jennifer Gensterblum’s full-time job is to fuel up 600 young children on a daily basis with delicious and nutritious meals that benefit their growing minds and bodies. Here, steal her recipes for make-ahead breakfasts that are as quick as they are healthy.
Rule No. 1: Gear up with glucose.
Glucose provides fuel to the brain. Without it, our brain simply doesn’t operate as well. Foods such as beans, steel-cut oats, and hearty whole grains provide the most steady and prolonged sources of glucose.
Don’t be boring as toast.
Whole-grain toast is quite possibly the quickest and easiest breakfast to prepare. Don’t be limited to just butter and jam! Try topping whole-wheat bread or an English muffin with:
• ¼ an avocado (another food that promotes brain health!) and sea salt
• Cream cheese and fresh berries
• Nut or seed butter, bananas, and chia seeds
• Celery, raisins, and nut (or seed) butter
• Ricotta cheese, pears, and a drizzle of honey
Hot Oatmeal
Servings: 8
Nothing brings comfort like a bowl of steaming hot oatmeal on a cold day! During the winter months, the Léman Café serves hot oatmeal instead of homemade granola. We knew we had the recipe right (after the addition of apple cider) when a student exclaimed, “That was the best oatmeal I’ve ever had IN MY LIFE!” It’s no secret that oatmeal is a nutritional powerhouse. In addition to being a filling and low-fat food, oatmeal is also heart-healthy and full of antioxidants.
Note: We use steel-cut oats because we like the texture, but feel free to substitute old-fashioned oats if you prefer.
Ingredients
2 cups steel-cut oats
1½ cups boiling water
¾ cup apple cider
1 cinnamon stick
1 pinch ground cloves
¼ cup golden raisins
Brown sugar or maple syrup to taste
Directions
1. In a large saucepan, combine all ingredients. Bring to a boil, stirring occasionally.
2. Reduce heat to low and simmer, stirring frequently, until oatmeal is cooked and creamy, but still a little bit chewy, approximately 20 minutes.
3. Sweeten to taste with brown sugar or maple syrup. Add more water or milk if oatmeal is too thick.
Nut- & Seed-Free Granola
Servings: 4 cups (16 ¼-cup servings)
We have been making homemade granola since The Café at Léman Manhattan opened its doors. After several variations, this version became a student and faculty favorite. Maple syrup, in addition to imparting an earthy flavor to the granola, is a sweetener that contains fewer calories than sugar or honey and has a higher concentration of important minerals such as zinc and manganese.
Ingredients
Nonstick cooking spray
3 cups old-fashioned oats
½ cup pure maple syrup
¼ cup olive oil
½ teaspoon kosher salt
½ teaspoon ground cinnamon
¼ teaspoon ground ginger
¼ teaspoon ground cloves
¾ cup dried fruits (raisins, cranberries, apricots, etc.)
Directions
1. Preheat oven to 325°F
2. In a large bowl, combine oats, maple syrup, olive oil, salt, cinnamon, ginger, and cloves.
3. Spread evenly on two cookie sheets coated with nonstick cooking spray. Bake for 20 minutes, stir, and return to oven. Stir every 10 minutes and continue baking until well toasted (approximately 45 minutes).
4. Cool completely on cookie sheets. Toss with dried fruits and store in an airtight container for up to two weeks.
Pumpkin Yogurt Muffins
Servings: 12 mini muffins
We don’t think there is a child out there who would turn down a muffin for breakfast. Try this healthier version packed with yogurt, applesauce, and hunger-fighting pumpkin.
Ingredients
¾ cup applesauce (drained)
¾ cup pureed pumpkin
½ cup non-fat Greek yogurt
1 large egg
1 tablespoon molasses
1 tablespoon pure vanilla extract
½ cup honey
¼ cup whole-wheat flour
½ cup old-fashioned oats
1½ teaspoons baking powder
¼ teaspoon baking soda
½ teaspoon salt
3 teaspoons cinnamon
Directions
1. Mix drained applesauce with pureed pumpkin, Greek yogurt, egg, molasses, vanilla extract, and honey.
2. In a separate bowl, combine whole-wheat flour, old-fashioned oats, baking powder, baking soda, salt, and cinnamon.
3. Gently stir wet and dry ingredients until just combined.
4. Spoon into lined mini-muffin pans, and bake at 350°F for 15-20 minutes.
Quinoa Bites
Servings: 10-15 servings, depending on the size of the bites
Quinoa is truly a super-grain. Gluten-free and high in protein and fiber, quinoa is a staple at our school. This recipe can be made with leftover cooked quinoa, so next time you serve it for dinner, make a little extra to use in this easy, no-bake, kid-friendly recipe. It’s also a great recipe to make with your kids, start to finish.
Ingredients
1 cup cooked quinoa
¼ cup sunflower seed, almond, or peanut butter
¼ cup shredded, toasted coconut
¼ cup dried cranberries or raisins
2 tablespoons agave nectar
Directions
1. Combine quinoa, coconut, dried cranberries or raisins, agave nectar, and sunflower seed, almond, or peanut butter in a bowl.
2. Roll quinoa mixture into small balls and refrigerate until set.
