Breakfasts for kids on the go

For a kid who gets decent grades and is headed to college next year, my 17-year-old son can be a knucklehead about breakfast. If something isn't at his fingertips as he stumbles out the door on his way to an early morning football practice, he'll go without.

And it shows - not only on the field, but in the classroom.

You don't have to graduate summa cum laude to understand the value of a healthy breakfast, but try telling that to high school and college warriors, running through life juggling academics, sports, activities, and stress. They may be able to calculate logarithms, analyze complex works of literature, and stop a quarterback sneak, but they are blindsided by the importance of one small meal.

"It is surprising that so many young people don't acknowledge the importance of a good breakfast," says Cindy Gershen, owner of the Sunrise Bistro in Walnut Creek, Calif., and the driving force behind the City Wellness Challenge, a community movement to improve nutrition. "Statistics show that good breakfasts improve brain function and competition, so for kids who want to get an edge, it's a no-brainer."

That's something University of California-Berkeley sophomore Jenifer Gross learned at an early age. Rather than grab a gooey cinnamon roll on her way to class - or worse yet, just a steaming caffeine-laced latte - Gross makes herself a scrambled egg white with whole wheat toast and fruit every morning.

"If I'm running late, I'll grab a bowl of Cheerios and fruit," she says. "Even if it's one of those too-early-to-be-hungry mornings, I'll make myself have at least a protein bar on my way to class; otherwise, I just get light-headed and can't concentrate."

We all have heard nutritional experts extolling the value of a healthy breakfast. A full belly boosts concentration, improves coordination, and actually aids in weight loss - if that's an issue. So why don't more teens make it a priority?

As my son would say, "It's all about timing - or lack thereof." Not to mention the finicky appetites of growing young adults. But stock the right ingredients - nutritious components for easy, teen-pleasing meals - and your kids can grab breakfast on the run.

Smoothies, yogurt parfaits, and breakfast burritos are just some of Gershen's favorites. Her parfaits are nothing more complicated than layers of wheat cereal, plain yogurt, and fresh berries.

"The beauty of something like a parfait is that you can make them up to four days ahead, " she says. "Then it's easy to grab and go in the morning. Plus, they are healthy, inexpensive, and nutrient-rich. It's how to put a tiger in your tank."

Getting the kids involved is what chef Gigi Gaggero is all about. But even she says teens are difficult because of their numerous time constraints and changing appetites.

That's why she suggests breakfasts such as Metal-head Oatmeal for Rocker Teens or grab-and-go sausage and egg muffins.

Gaggero uses her slow cooker to dish up steel-cut oats, which have more flavor and texture than the regular kind but take much longer to cook. Slow-cook them overnight, she says, and in the morning, all kids need to do is spoon the oatmeal into to-go cups and top it with dried fruit, toasted nuts, and brown sugar.

Of course, nothing beats a serene morning repast, with kids and parents - or roommates - sitting around a cozy table and talking about the coming day.

But if you think that will happen in a house - or dorm room - full of teens, you need to wake up and smell the coffee.

Makes 1 serving

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1 whole-grain tortilla

1 egg, scrambled

1/2 cup fresh spinach

1/4 cup cooked brown rice

1/2 cup black or pinto beans 1 ounce shredded Monterey Jack cheese

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Heat tortilla over an open flame or in the microwave so it is easy to fold. Roll up the egg, spinach, rice, beans and cheese in the tortilla. (Leftover cooked meats and vegetables can also be added, if you wish.) Wrap in wax paper, then heat in microwave before leaving the house.

Per serving: 789 calories, 41 grams protein, 120 grams carbohydrates, 3 grams sugar, 17 grams fat, 211 milligrams cholesterol, 369 milligrams sodium, 20 grams dietary fiber.

Makes 16 servings

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16 slices wheat bread, crusts trimmed

1/4 cup butter, melted

16 ounces shredded cheddar cheese

1/2 pound sausage meat,  cooked and drained

7 eggs

3 cups whole milk

1/2 teaspoon onion powder

1/2 teaspoon Dijon mustard

2 chopped scallions (optional)

1 chopped red bell pepper  (optional)

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1. Preheat oven to 375 degrees. Lightly grease muffin tins. Use a rolling pin to roll and flatten the bread slices. Cut into squares or use a pastry cutter to cut circles. Brush the bread slices with butter and use them to line muffin cups, pressing lightly to form a crust.

2. Set aside 1/2 cup cheese. Sprinkle the rest of the cheese and the crumbled sausage in each bread-lined cup.

3. Whisk the eggs, milk, onion powder and mustard together. Pour the egg mixture into the cups. Add scallions and red peppers, if using. Sprinkle with remaining cheese.

4. Cover loosely with foil and bake for 30 minutes. Uncover and bake 15 minutes more. Cool completely, then store the muffins in the refrigerator in an airtight container until ready to use. Microwave them, and you're out the door.

Per serving: 312 calories, 17 grams protein, 14 grams carbohydrates, 4 grams sugar, 21 grams fat, 135 milligrams cholesterol, 482 milligrams sodium, 2 grams dietary fiber.

Makes 2-4 servings

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1 cup Irish steel-cut oats

4 cups water

1 medium apple, peeled, cored and cut into chunks

2 tablespoons maple syrup

1 teaspoon ground cinnamon 1/2 teaspoon salt

1/2 cup whole milk or half and half

Toppings of your choice

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1. Grease the bowl of your slow cooker with butter. Add all ingredients and stir well. Cover and set slow cooker to low. Cook for 8-9 hours.

2. In the morning, stir contents of the slow cooker well; season with butter and brown sugar if needed. Spoon into to-go cups and top with dried fruit, toasted nuts, brown sugar and milk (optional).

Per serving (based on 4): 147 calories, 4 grams protein, 29 grams carbohydrates, 13 grams sugar, 2 grams fat, 3 milligrams cholesterol, 306 milligrams sodium, 4 grams dietary fiber.