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Examiner
  • Tracey Shaffer: Toast - the new Breakfast of Champions

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  • It's that time of year. As the summer months draw to a close, schools are busy preparing to welcome back students for another year of learning. One key to helping your child succeed in the classroom is to make breakfast a daily routine.
    Research shows kids who eat breakfast are more likely to have higher test scores, improved concentration and healthier body weights. The energy and nutrients in a healthy breakfast help the body wake up after a night's sleep, starting the day off the right way. Toast earns a gold star for breakfast because it is:
    • Quick & kid-friendly: For many families, busy mornings are the biggest barrier to breakfast. Finding foods that are both nutritious and easy to prepare is key. Ready in under five minutes and simple enough that kids can prepare it themselves, toast is an ideal breakfast choice. Involving your kids in meal preparation builds confidence, independence and a foundation of cooking skills they can rely on as they continue to grow.
    • Economical: Assembling toast with toppings takes only a few simple ingredients. Bread is a basic staple that costs only a few cents per slice. Compare this cost to that of ready-to-eat breakfast pastries, which cost nearly twice as much, yet contain less protein, fiber and whole grains.
    • Nutritious: Start off with a slice of whole-grain bread and top it off with any variety of spreads, fruits or veggies. For ideas, see the recipes below. Toast with toppings is a breakfast choice that includes protein, fiber and healthy fats. These nutrients slow digestion, keeping kids full, focused and energized longer. Toast with toppings also provides a variety of vitamins and minerals, like vitamins A and C, B vitamins, potassium and iron. The energy and nutrients found in toast provide the get-up-and-go needed to fuel a day of work and play.
    Ricotta, honey and cinnamon toast
    All you need:
    1 slice whole grain bread, toasted
    2 tablespoons ricotta cheese
    1 tablespoon honey
    Sprinkle of ground cinnamon
    All you do:
    1. Spread toasted bread with ricotta cheese.
    2. Drizzle honey over ricotta and sprinkle with cinnamon.
    Serves 1. Nutrition Facts per serving: 218 calories, 6 gm fat, 3 gm saturated fat, 16 mg cholesterol, 38 gm carbohydrate, 3 gm fiber, 8 gm protein, 157 mg sodium Adapted from: www.allyou.com
    Peanut butter and grape toast
    All you need:
    1 slice whole grain bread, toasted
    2 tablespoons natural peanut butter *
    1/2 cup halved purple grapes
    All you do:
    1. Spread toasted bread with nut butter. Top with sliced grapes.
    * Any variety of nut butter may be substituted for peanut butter
    Serves 1. Nutrition Facts per serving: 235, 8 gm fat, 3 gm saturated fat, 0 mg cholesterol, 33 gm carbohydrate, 4 gm fiber, 6 gm protein, 200 mg sodium Source: Hy-Vee dietitians
    Page 2 of 2 - Apple and cheddar on raisin toast
    All you need:
    1 slice cinnamon raisin bread, toasted
    1 teaspoon apricot preserves
    5 thin slices Granny Smith apple
    1/8 cup shredded sharp cheddar cheese
    All you do:
    1. Spread toasted bread with a thin layer of apricot preserves. Arrange apple slices evenly over top and sprinkle with cheese.
    2. Place in toaster oven or under broiler just until cheese melts.
    Serves 1. Nutrition Facts per serving: 185 calories, 4.5 gm fat, 2.5 gm saturated fat, 15 mg cholesterol, 27 gm carbohydrate, less than 1 gm fiber, 6 gm protein, 190 mg sodium
    Source: Hy-Vee dietitians
    Tracey Shaffer, RD, LD, is a Hy-Vee dietitian at the Blue Springs location The information provided should not be construed as professional medical advice. Email her at tshaffer@hy-vee.com.
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