Gastronome

Gastronome > A Lesson in Breakfasts

Now that the kids are headed back to school, the morning rush makes the goal of a healthy breakfast even more challenging.

words by > Nancy Davidson

RESEARCH has shown that children who eat breakfast do better throughout the morning; a hungry kid is much more likely to be tired and cranky at school. Making the effort to sit down for breakfast with your children should be a priority, says Alice Lichtenstein, the Gershoff professor of nutrition science and policy at Tufts University, and chair of the nutrition committee for the American Heart Association. Everyone should be able to make time for a serving of dairy, a serving of whole grains and a serving of fruit.

This can be achieved in a single bowl; multi-grain cereal with skim or low-fat milk and sliced peaches or blueberries is ideal. Or spread a whole-wheat bagel with low-fat ricotta cheese and top with some sliced pear. Even English muffi ns are available in a whole-wheat version these days.

Chef Michael Psilakis, of Dona in New York City, makes breakfast fun with a yogurt sundae: scoops of thick, strained Greek yogurt sweetened with a bit of honey and topped with fresh fruit and nuts. And chef Kristine Subido of Wave in Chicago tempts her son in the morning with a peanut butter, apple and banana wrap, and tropical fruit kebabs teamed with a honey-vanilla yogurt dip.

When shopping in the supermarket, allow your children to participate in deciding what’s for breakfast by asking them to pick from several healthy options. Let them select the fl avor of yogurt or choose between a blueberry or mango smoothie.

What should you tell your children to encourage them to eat a healthy breakfast? “Nothing,” says Lichtenstein. “Show them by setting an example, and they’ll model your good eating habits.”

Top Recipe

Cornmeal Buttermilk Pancakes

Unlike some pancakes, these also taste great at room temperature, so they’re good to go, packed in a plastic bag. The cornmeal and buttermilk contribute to their lightness. You can also use whole-wheat fl our instead of all-purpose fl our—what you lose in texture, you’ll make up in nutrition.

With a whisk, mix together the fi rst fi ve ingredients (see right) in a bowl. In another bowl, whisk together the eggs, buttermilk and yogurt.

Add the liquid mixture to the dry, and slowly whisk until the mixture is almost lump free. Add the melted butter and whisk the batter a few times until smooth.

Drop the batter by ladlefuls onto a hot, greased griddle. Cook over medium-low heat until pancakes are brown on both sides.

FOR 12 LARGE PANCAKES:
1 cup white or yellow cornmeal
1 cup all-purpose flour
1/3 cup sugar
1 tsp. baking soda
1 tsp. salt
3 eggs
2 cups buttermilk
1/2 cup yogurt
1/4 cup melted butter