Nourishing Breakfasts to Supercharge Your Child’s Health

Food is medicine. A day full of nourishing foods is foundational and makes a big difference in a child's health story. It starts with a breakfast full of protein, saturated fat, healthy carbohydrates and mineral-rich foods.

Breakfast is such an important meal because it sets the blood sugar response for the day. It replenishes your kiddo’s energy stores after a night of fasting. It supports your child’s brain, improving concentration, and focus. And it’s a great opportunity to get cell-building nourishment into your child while their appetite is strong. Toddlers and little kids are GROWING and breakfast provides the building blocks to create a resilient body.

If your child does not have an appetite, this is NOT a reason to skip breakfast. A lack of appetite is communication. It’s time to get curious; what other communications are coming up? What is really happening here?

If your child is a teenager or tween, their body is going through a BIG transitional period. A lack of appetite can be a sign that the adrenals need support and that the body is running on stress hormones. A nourishing, savory breakfast can make all the difference in mood stability, energy levels and satiation throughout the day.

Here are some of my favorite nourishing breakfasts to supercharge your child’s health:

BREAKFAST 1

Scrambled eggs with cottage cheese

Cooked apples

Avocado toast on sourdough

FEMfusion latte with honey

Scrambled eggs with cottage cheese:

Serves 2 

• 1 tablespoon butter
  
  
• 4 large pastured eggs, beaten
  
  
• ¼ cup cottage cheese
  
  
• Salt,black pepper and/or chives to taste

To Make: Melt butter in a skillet over medium heat. Pour beaten eggs into the skillet; let cook undisturbed until the bottom of the eggs begins to firm, 1 to 2 minutes. Stir cottage cheese into eggs and season with black pepper. Cook and stir until eggs are nearly set, 3 to 4 minutes more. 

Cooked Apples:

Makes 4 servings 

• 1 tablespoon butter
• 1 tablespoon + ⅓ cup water
• 4 medium to large apples, peeled and sliced to ¼” - ½” thick
• 2 tablespoons maple syrup
• ¾ teaspoon cinnamon

To Make: Place the butter and a tablespoon of the water into a sauté pan and bring over medium heat until butter is melted. Add the sliced apples and stir to coat with the butter. Cook uncovered, stirring occasionally for 4-5 minutes to soften the apples. Add maple syrup and cinnamon. Stir until well combined. Cover the pan and reduce the heat to low. Simmer for 3-4 minutes until the apples are tender and the sauce is thickened.

FEMfusion Latte:

Serves 1

• 1 cup brewed FEMfusion
  
• 1 cup raw milk
• 1 tablespoon honey
• Splash of vanilla extract (optional)

To Make: Combine all ingredients in a saucepan and heat gently on the stove. Pour into a mug to serve.

BREAKFAST 2

Smoothie:

Serves 1

• 1 cup raw milk
• 1-2 raw, organic, pastured egg yolks
• ½ cup frozen fruit such as strawberries, raspberries, blueberries
• ½ - 1 full frozen banana
• 1 scoop of Mt Capra Mineral Whey (Use code: DRTONYA to save 10%)
• Honey to taste (optional)

To make: Combine all ingredients in a blender and process until smooth and creamy. Pour into a glass and serve.

BREAKFAST 3

Egg Cups

Clementines

Homemade Gelatin Gummies

Raw chocolate milk

Egg Cups

Makes 12

• 1/4 cup leftover diced roasted squash, finely diced  broccoli or spinach
• 1/4 cup cubed ham, turkey or chicken or your favorite breakfast sausage 
• 2  pastured eggs lightly beaten
• 1/2 cup cottage cheese (drained if needed)
• 1/4 cup pastured shredded cheddar cheese
• 2 tablespoons grated Parmesan cheese
• ¼ teaspoon onion powder

To Make: 

Preheat the oven to 350 F and grease 12 mini muffin cups with butter or coconut oil.

Stir together all ingredients in a medium bowl.

Spoon into muffin cups, filling about to the brim.

Bake for 18-20 minutes or until firm to the touch and golden brown around the edges.

Let cool for about 5 minutes in the pan before serving to allow them to firm up a bit. Use a paring knife around the edges to help remove them if needed. Serve warm or at room temperature.

Homemade Gelatin Gummies (Two flavor options)

Servings vary according to mold size/how the bars are cut

Orange Creamsicle Gummies

• 2 1/2 large oranges, peeled
• 1/2 cup light coconut milk or cream
• 1 teaspoon honey
• pinch of Real Salt
• 4 tablespoons gelatin
  

Strawberry Gummies

• 2 heaping cups of strawberries
• 1/2 cup water
• 1/4 cup lemon juice
• 1 teaspoon honey
• pinch of Real Salt
• 4 tablespoons gelatin
  

To Make:

Place fruit in a high powered blender. Blend until smooth. Line a small pot with cheesecloth or a metal strainer. Pour fruit puree through the bag. Squeeze puree to get all the juice out and leave behind any pulp. You should have about 1 1/2 cups of juice.

To the pan add coconut milk or water, honey, and sea salt and whisk to combine. Sprinkle the gelatin over and allow it to bloom 1-3 minutes. Slowly whisk in gelatin. Heat over gentle heat until all ingredients are dissolved.

Pour into a silicone gummy mold or a greased glass baking dish. Place in the fridge for 2 hours or until firm. Remove from mold or cut into bite-size pieces if using a glass dish. Store in the fridge for up to 2 weeks. 

BREAKFAST 4

Makes 6-9 bars, depending on how it is cut

DIY Carnivore Bar

Sliced bananas

Raw milk

DIY Carnivore Bar

• 1 pound ground grass-fed, organic beef
• 6 oz unsweetened chocolate 
• 3-4 tablespoons honey
• 1 tablespoon butter
• 1/4 teaspoons Real Salt

To Make:

Cook the ground beef on the stovetop until brown. Drain out all of the fat. Pat the beef dry with a towel to soak up as much of the remaining fat as you can. Transfer the ground beef to a baking sheet. Spread the pieces out in as thin of a layer as possible to promote even cooking.

Dehydrate the ground beef in the oven at 200 degrees for 4-5 hours. You may need to mix it every 30 minutes. You want it dry and crispy. Let it cool.

Combine the butter and unsweetened chocolate and gently combine over low heat. Add in the honey.

Place a sheet of parchment into an 8x8 baking pan. Pour the beef pieces into the bowl with the chocolate and mix. Pour the chocolate-beef mixture into the baking pan, forming an even layer.

Store the mixture in the fridge for 2-3 hours to firm it up. Once firmed up, remove the chocolate block and cut it into bars. Store in an airtight container in the fridge for 4-5 days, or in the freezer for up to a few weeks.

BREAKFAST 5

Serves 1

Protein Overnight Oats

Ham and cheese cubes

Grapes

Femfusion

Protein Overnight Oats

• ½ cup old fashioned rolled oats (not quick)
• ¾ cup raw milk
• 1 scoop Mt. Capra Clean Whey Protein (Use code: DRTONYA to save 10%)
• ½ tablespoon chia seeds
• ½ teaspoon vanilla extract
•  ½ cup fresh berries, for topping

To Make:

Combine the first 5 ingredients and stir well. Pour into a jar and place in the fridge overnight. In the morning, top with berries to serve.

Breakfast is for champions

Inside of Fiercely Empowered Mama (FEM), we are all about nourishing foundations. Your kiddos get the building blocks that their cells need to grow and thrive from the foods that they eat. From there, it is so much easier to add on custom support in the form of supplements as needed. You will see tremendous upgrades to your child’s health when you start focusing on mineral-building breakfasts.

Are You Ready for This?

This post offers a taste of what we teach in FEM, a year-long, high-touch program designed to equip you with the principles of naturopathy and empower you to confidently become the healer in your home. This transformative experience is truly life-changing, giving you the tools and confidence to create lasting health for your family. Doors only open once a year for this exclusive program. Join the waitlist and learn more.

If you’re already a FEM, look inside the Real Food Vault for more amazing breakfast recipes, along with ideas of lunch, snacks and dinner!