It’s back-to-school season! Mornings can be difficult when you’re trying to get your kids off to school. Finding a healthy breakfast to start your child’s day off right isn’t always easy. We’re here to help. These breakfasts are not only filling, they are nutritious. Try one of these recipes to eat like a scientist.

Research assistant professor, Isis Trujillo-Gonzalez, PhD, studies the mechanisms linking choline status and neurodevelopment in health and disease states. One of her favorite breakfasts this time of year is an açaí bowl. 

“Açaí berries are native to South America. They are very high in antioxidants and fiber. They also have a high anthocyanin content that gives them their fun purple color. I get frozen packages at the store and blend them with bananas, which are high in vitamin B6, C, and potassium. I top my bowls with granola, peanut butter, and chia seeds. I often make this effortless breakfast after jogging or walking. It is easy, refreshing, and gives me the energy I need to start my day at the NRI.” 

Angela Clontz is a graduate research assistant in the Hursting and Voruganti Labs. She holds a Master of Science in Nutrition degree with a focus in dietetics. Angela’s favorite healthy breakfast is overnight oats with banana and chocolate chips.  

The simple ingredients are old-fashioned oats mixed with almond milk, Greek yogurt, vanilla extract, sliced banana, and chocolate-chips. Oats are high in fiber with cholesterol-lowering properties and help keep you feeling full until lunchtime. By adding yogurt, you increase your intake of protein, as well as vitamin B12 and calcium.  Bananas are high in potassium and naturally add sweetness to this breakfast treat.” 

Evan Paules, PhD, is a post-doctoral research associate in the Hursting Lab. Evan is currently investigating the determinants of heterogenic responses to dietary interventions in individuals. Throughout his time as a graduate research assistant at the NRI, Evan’s work focused on the impact of choline on the developing brain, specifically the cerebral cortex (involved in information processing and behavior). 

“An essential nutrient that many people are not getting enough of in their diet is choline. Choline supports healthy brain development. One way to meet your recommended daily intake of choline is to eat two eggs per day. The eggs can be prepared in any way, but my favorite is an omelet topped with diced tomato, onion, and sliced avocado. Hard boiled eggs are also easy to prepare in advance to eat on the go, or pack in a lunch box.” 

Lydia Goss Dooley is a graduate student and registered dietician in the Voruganti Lab. While pursuing her Master of Science degree in nutrition she worked as a clinical dietician. Lydia’s go-to breakfast for a nourishing start to her day is a smoothie. 

I prep the ingredients for a smoothie the night before, stash it in the freezer, blend it up in the morning, and take it on-the-go. In my favorite smoothie, I blend half a frozen banana, spirulina powder, spring mix, ground flax seeds, almond butter, protein powder, and almond milk. This combination of fiber, protein, and healthy fat provides a nutritious and satisfying start to my day.”

Whether you have a student heading back to school or you’re trying to get yourself to work with little fuss, consider eating like a scientist for a healthy start to the day