Are you bored with breakfast? Looking for new ways to add more zing and good nutrition to your family’s morning meal? Wondering if your breakfast table has enough protein to sustain you and your kids throughout the morning? On this week’s Cooking with the Moms radio podcast, we serve up a smorgasbord of new breakfast nibbles, a new recipe for Peanut Butter Breakfast Shakes, and we also share two pancake recipes — Strawberry-Topped Peanut Butter Pancakes and Peanut Butter Banana Pancakes — that we blogged about last month.
Don’t skip breakfast! Seventy seven percent of young children (toddlers and preschool age) eat breakfast every day, but the number falls to 50 percent in the middle school years and 36 percent among high school students.
Peanut Butter Breakfast Shakes
Makes 2 Servings
Breakfast-eating kids and adults get more fiber, calcium, vitamins A and C, riboflavin, zinc, and iron in their diets than breakfast-skippers. And when you add a milk shake like this one, it enhances the protein too. A serving of our shake has an impressive 17 grams of protein. Serve with mini fruit kebabs and your favorite bowl of whole grain cereal or a waffle, and you’re good to go!
- 1 banana, peeled, cut in half, frozen
- 3/4 cup 0% fat vanilla Greek yogurt
- 1/2 cup 1% low-fat milk (use 1/4 cup if you prefer a thicker shake)
- 3 to 4 ice cubes
- 3 tablespoons peanut butter
1. Place the banana, yogurt, milk, ice cubes, and peanut butter in a blender, and blend until well combined.
2. Pour into individual glasses and serve with a straw.
** Garnish each glass with a mini fruit kebab; thread a raspberry, slice of banana, and a melon ball onto a toothpick or small skewer.
** The peanut butter contributes 6 grams protein per serving and the yogurt contributes 8. The remaining 2 grams come from the milk.
Nutrition Information per Serving (about 1 cup): 280 calories, 13g fat (3g saturated), 180mg sodium, 28g carbohydrate, 3g fiber, 17g protein, 20% calcium
As we told you in a previous post, we have partnered with the National Peanut Board (NPB) on their “Peanut Butter for Breakfast” campaign. As part of the program, we asked our blog readers and Facebook fans to tell us how they use peanut butter to boost protein and good nutrition at breakfast. Here are some of their most creative (and delicious) ideas:
> Missy: For starters, we love peanut butter! We add it to oatmeal, we spread it on whole grain toast, top an apple with it, and we have been known just to have a spoonful.
> Erin: We make PB and banana burritos! Spread peanut butter on a small tortilla and wrap around a banana. Portable and delicious.
> Lori: A smear of peanut butter on a toasted whole wheat English muffin with a sprinkle of ground flax seed and another smear of raspberry jam. Yummy! Keeps me full until lunch time!
> Kat: Peanut butter mixed into Greek yogurt is one of my favorite breakfast treats!
> Kristen: My two kids both eat peanut butter and banana oatmeal EVERY morning. My daughter likes to add berries in hers also. I like to spread peanut butter on my homemade multi-grain bread every morning. Keeps me full until lunch time!
> Christa: I made the peanut butter banana pancakes last week and I used the leftovers to make a peanut butter and jelly sandwich for my daughter’s lunch. I used two pancakes instead of two slices of bread. She loved it! I know that’s probably a lot of calories, but she needs it.
For more breakfast ideas, check out PB4Breakfast.com. And stay tuned, because next month, the NPB is serving up a Vote for Your Favorite Breakfast Recipe program on Facebook. Every time you vote, you’ll add a peanut to the jar and America’s peanut farmers will donate $5.00 to help feed the hungry.
Peanuts have more protein than any other nut, and protein is an important component of every cell in the body. It’s part of your hair and nails, and it’s a building block of bones, muscles, cartilage, skin, and blood. Protein is important for making enzymes, hormones, and other body chemicals. As far as the amount you need each day, The Institute of Medicine recommends a minimum of 0.8 grams of protein for every kilogram of body weight per day. That’s just about 8 grams of protein for every 20 pounds of body weight. Protein requirements are a bit higher for children. The CDC has a chart that outlines the RDA of protein for different age groups.
Here’s how their numbers break down …
Children ages 1 – 3 (13g protein/day)
Children ages 4 – 8 (19g protein/day)
Children ages 9 – 13 (34g protein/day)
Girls ages 14 – 18 (46g protein/day)
Boys ages 14 – 18 (52g protein/day)
Women ages 19 – 70+ (46g protein/day)
Men ages 19 – 70+ (56g protein/day)
Let us know how you spice up your breakfast. We love hearing your ideas …