Back to School Berry Chia Pudding
This year’s back-to-school experience is understandably filled with varying emotions for many parents and their children. The last two school years have been largely impacted by the COVID-19 pandemic, with classrooms either being closed due to outbreaks or in-person learning being shifted to remote learning.
As elementary and high school students return to the classroom, it’s important to help them get a proper breakfast before starting the school day. “Starting the day with high quality food choices sets children and teens up for a successful day of learning and activity,” says Stephanie Tibelius, registered dietitian at Hamilton Health Sciences’ McMaster Children’s Hospital (MCH).
“However, some kids don’t feel ready to eat first thing in the morning and adjusting to getting back into the school routine can take some time. If this is the case with your family, try starting with small portions of healthy foods and work your way up to a balanced breakfast with multiple food groups over time,” adds Tibelius.
Breakfast of champions
The Children’s Exercise and Nutrition Centre at MCH has created a video to help kids get a healthy start to the day. The Centre provides consultation, education, medical care, and support for physical activity, nutrition, and lifestyle changes to promote healthy behaviour in children and youth.
“This particular breakfast is not only delicious, but also includes the benefits of protein, fibre, and omega 3 fatty acids,” says Jane Manayathu Jones, nurse practitioner in the Centre. “Prepare a few jars at the beginning of the week and the kids can help themselves on those busy mornings.”
Watch the video for berry chia pudding – courtesy of Meant2Prevent (M2P), a type 2 diabetes prevention initiative for children and youth.
Berry Chia Pudding (makes 4)
- 1 cup milk or dairy free milk alternative
- 1 cup plain Greek yogurt
- ¼ cup + 2 tablespoons chia seeds
- 1 to 2 tablespoons maple syrup
- 1 teaspoon vanilla extract
- 1 cup frozen blueberries, thawed
- In a large bowl, combine all of the ingredients except the blueberries. Whisk well to coat the chia seeds with the liquid.
- Add the blueberries and stir to incorporate.
- Divide into 4 portions and refrigerate overnight or a minimum of 3 hours to set the chia seeds.
- Serve plain or top with your favourite berries.
Stay tuned for more recipes in our Children’s Exercise and Nutrition Centre X Meant2Prevent food series!