Starting off the day with protein, vegetables, and healthy fat, and limiting sugar, is vital for healthy immune systems (and for learning and attention too!). Typical commercial breakfast foods have significant sugar, which stuns immune system cells that attack bacteria. This immune dampening effect can last for hours, opening the door to illness. On the other hand, the vitamins, minerals, and phytonutrients in vegetables have been shown to support appropriate immune system function. For example, beta-carotene found in carrots and dark leafy greens was shown to increase the activity of natural killer cells, an immune system cell that plays an important role in surveying the body to determine if immune system activity is needed. Some high power immune system supportive veggies include onion, mushrooms, leafy greens, and olives. And don’t forget to add herbs and spices! Oregano is a powerful antioxidant and immune supportive herb that adds a ton of flavor to your breakfast.

In addition to vegetables, quality protein is essential for immune system function. The amino acids that make up protein help to regulate the immune system, and an adequate supply is necessary for optimal function. Healthy fats, including fats in butter and coconut oil, are important regulators of immune system activity and support a healthy microbial balance in the body.

Here are some alternatives to sugar-laden breakfast foods that will leave your family satisfied and ready to face any challenge the day brings.

For days when you want something warm to eat, but don’t have a lot of time, try one of these ideas that can be prepared over the weekend and heated in the oven:

• Frittata– a crust less quiche is a great make-ahead idea for breakfast or lunch. Try one of the recipe options below, or develop your own recipe using your favorite ingredients.
  • Raw Cheddar, Spinach and Zucchini— This option is delicious and spinach is rich in vitamin C, a well-known immune supportive nutrient.
  • Bacon, Onion, and Asparagus— Bacon and onion are sure to please most family members, and onions are a great source of fermentable fibers that support the health of gut bacteria. Our gut bacteria are an important first line of defense to support the immune system.
  • Veggie Frittata Muffins– Use your favorite veggies in this easy to take along breakfast.
  • Greek Frittata– This delicious recipe includes oregano, spinach and onion- all wonderful immune supportive foods!
• Apple and Sage Turkey Sausage with mixed veggie latke (try this great recipe from Mark’s Daily Apple) and a fried egg- The combination of quality protein, healthy fats, and colorful veggies is a hearty breakfast that really satisfies! The sage in the turkey sausage is just one immune supportive element. Sage promotes healthy bacterial balance in the digestive tract.

Some mornings call for a quick breakfast that takes very little preparation. Smoothies and yogurt are some favorites to try.

• Smoothies- You can give your smoothie a real immune boost by adding immune supportive whey protein powder, colostrum powder, Larix powder, or bee propolis. Here are some ideas to try:
  • Brain Boost Smoothie
  • Coconut smoothie
  • Kefir smoothie
  • Not-so-green, green smoothie
  • Tropical green smoothie
• Yogurt Supreme– Fermented foods like yogurt contain probiotic bacteria which support immune system function in the gut. Using blueberries in this recipe is an especially good choice as they may help to support immune system cells in the intestines and lungs that act as a first line of defense.

• Pancakes! Sometimes you just crave the fluffy treat of a pancake, and you can indulge in a healthy way with these higher-protein, lower-carbohydrate options. The problem with traditional pancakes is that they are almost all carbs and sugar. The more balanced alternatives below allow you to enjoy a treat without hampering the immune system. Instead of drowning the pancakes in syrup and adding all that sugar, use fruit sautéed in coconut oil with spices as a delicious, immune supportive topping!
  • Low-Carb Pancakes
  • Nut Butter Pancakes
  • Hazelnut Pancakes with Sautéed Apples

Starting off the school year with health, instead of absences due to illness, can help our kids make the most of their school experience. I hope some of the ideas above can help your family get back to school with health.

Happy Learning!