Page 10 - North State Parent August 2020

localicious By Amy Gonzales, MS, RD
Breakfast to Fuel Students
Yogurt Parfaits You Can Prep Ahead
Who is excited to get the kids back to school and a routine? This year back-to-school looks a little different. Whether your kids
are returning to a socially distanced classroom or tuning in virtually, a good night’s rest and breakfast will help fuel them for a day of learning. There is truth to the saying that breakfast is the most important meal of the day. A yogurt parfait is a healthy breakfast you can prepare ahead that keeps energizing all day long.
Eating breakfast not only helps jumpstart your child’s metabolism but also supports academic success. Research shows that when students go to school hungry, they strug- gle with concentration and perform poorly. Not surprising- ly, teachers report more behavior and discipline problems when students are hungry. I know I cannot concentrate when hungry, and the same goes for my kids. Breakfast with a combination of foods that provide protein, fiber and fat will go a long way to keeping kids full and focused, at least until lunchtime.
Protein, fat and fiber all work individually to help fill you up. Foods that combine these nutritive features create a breakfast that will help keep students feeling full for longer.
Now, what to make that has this dream team com- bination of protein, fat and fiber? If your mornings are like mine, you are looking for something quick and easy. Or even better, something that can be prepared ahead of time. Enter the healthy parfait!
Parfaits are a win because you can make them the night before or quickly put one together in the hustle and bustle of a busy school morning. Kids of all ages can participate in the process and easily layer in- gredients to create their parfaits. It is always a win in our house when everyone can have breakfast just
the way they like it.
To get a head start in the morning, make these the night before and refrigerate overnight. Get the kids involved and have them cut up fruit.
Parfaits are also good for those rushed mornings when you need something the kids can eat in the car. If everything is going smoothly and you have time, they can be enjoyed to- gether at the breakfast table. Either way, you can feel good about fueling your kids up with the parfait dream. Ó
Amy Gonzales, MS, RD is a Registered Dietitian and has worked at the CSU, Chico, Center for Healthy Communities as a Nutrition Educa- tion Specialist for more than ten years. Amy is passionate about helping families incorporate healthy behaviors into their lifestyle; her goal is to make it easy to be healthy and feel good. One
of her favorite summertime activities is exploring campgrounds in the beautiful North State with her two kids and husband.
Breakfast Parfaits
Makes about four parfaits
• 3 cups whole plain Greek yogurt. Whole Greek yogurt
provides more protein and fat than most other yo-
gurts.
• 2 tablespoons honey. Try some local honey to help with
seasonal allergies. Using honey and fruit to sweeten plain yogurt is a healthier option than flavored yogurts with artificial sweeteners.
• 1⁄2 cup granola of your choice. Granola provides whole grains and fiber, but it can be tricky because some pre- made granolas have lots of added sugar. Look for one that has less than five grams of added sugar per serving or try making your own. Skip the granola for a glu- ten-free option.
• 2 cups chopped fruit. Take a family trip to the farm- ers market and pick up your favorite summer fruits. When fruits are in season, they have the best flavor, highest nutrient content and are less expensive than other times of the year. Not only are fruits full of flavor, but they also provide vitamins and fiber.
Layer ingredients in a small mason jar with a tight-fit- ting lid. Start with 1⁄2 cup fruit as the base, add 3⁄4 cup yogurt, drizzle with 1⁄2 tablespoon honey and top with 1 tablespoon granola. If you are preparing these the night before, leave the granola off until the morning; other- wise, it will get soggy. Enjoy!
Localicious
Localicious is a monthly column celebrating food in the North State. If you would like to
suggest a food-related business or organization, email us at localicious@northstateparent.com.
10 North State Parent • Serving Upper California Since 1993
Photos by Marjie Kennedy, Six Rivers Photography