Inner Circle Podcast #4: Healthy Breakfast & Lunch For Kids…and Does Breakfast Boost Your Metabolism?

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Nutrition, Podcast

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In this Inner Circle podcast, Ben and Jessa Greenfield discuss the following:

-healthy breakfast and lunch for kids (and adults!)

-is it true that breakfast can increase your metabolism?

Here are the resources we discussed towards the end of the podcast:

Jessa's Panakaku Recipe:

PANAKAKU (swedish dish means “Fluffy Pancake”)

2 Tbl butter in pan – melt in the oven
1/4 Cup Honey
3 Eggs
3/4 Cup of flour (1/2 whole wheat and a 1/4 white flour)
1/2 tsp Salt
1/2 tsp vanilla

Combine honey, eggs, flour, salt and vanilla in a mixing bowl.  Gradually add 2 cups of milk beating with whisker.  Pour into pan of melted butter sprinkle with Cinnamon and bake for 20 – 25 min at 425.  Serve plain or with some fruit on top.

*note from Jessa: I have made this with almond milk and it comes out great.

Spinach Feta Quiche (note from Jessa: this recipe is taken from the cook book “Feeding the Whole Family” by Cynthia Lair with a few of my own alterations.  I highly recommend this book.  It takes you from the infant stages to grown children and guides you on how to raise healthy eaters.  Also she has some great ideas for lunches for kiddos to.)

1 Cup whole wheat pastry flour
1/2 teaspoon sea salt
6 Tbl of chilled coconut oil
2 Tbl of ice cold water

1 1/2 cups milk (or milk substitute like almond or goat milk)
4 eggs
1/2 tsp sea salt
3 cups baby spinach
1 cup of crumbled feta or cottage cheese
1 ripe tomato cut into thin slices

Preheat oven to 375

To make the crust. put flour and salt in a large mixing bowl  Put coconut oil in small chunks.  Crumble the mixture with your hand or a pastry cutter.  Add water slowly to the dough stir continuously.   Gather dough into a ball.  The dough should be moist and pliable.  Roll out into a crust on a floured surface or a piece of wax paper.  Transfer to an 8 or 9 in pie pan.  Trim the edges.

To make the filling, first scald the milk to hasten the baking time.  Let milk cool, then whisk with eggs and salt.   Sprinkle spinach and feta in the bottom of the crust and pour egg mixture over the top.  Decorate the top with tomato slices in a pleasing arrangement.  Bake 35- to 40 min. or until the top is golden and a knife inserted into the center of the quiche comes out clean.  Let pie cool slightly  before serving.

Jessa's Green Smoothie Video:

Ask Ben a Podcast Question

20 thoughts on “Inner Circle Podcast #4: Healthy Breakfast & Lunch For Kids…and Does Breakfast Boost Your Metabolism?

  1. Samantha says:

    Great podcast! I have a question regarding coconut oil. I've heard both you and Jessa talk about how using coconut oil is better than using canola oil. I just finished a macronutrient class and with regards to this topic, patients with high cholesterol were recommended to stay away from coconut oil and to use canola oil as their main oil. Canola oil is lower in saturated fat, which is the leading precursor to cholesterol problems. I realize that coconut oil has other benefits, but I was taught to limit my consumption of coconut oil. Can you explain why you recommend coconut oil over canola?

    1. Saturated fat is not the leading precursor to cholesterol problems. That is a myth, and is completely unfounded. Stay tuned to an upcoming interview with Dr. Udo Erasmus where he talks about more.

  2. healthy kids says:

    nice recipes. it is a big help for my kids to be healthy. :)

  3. jessa says:

    I do have a dehydrator and yes I do make raw seed crackers. They are great with guacamole and hummus! You don't necessarily need to get the dehydrator though. Just use the lowest setting on your oven and leave the door propped open a bit. Having a fan blowing into the oven is nice to keep the air moving but isn't necessary.

    1. Mer says:

      OH my gosh you ROCK! I kept feeling like I had to drop the dough on a dehydrator or I couldn't make any of the raw vegan "cookies" and "crackers" but I think in the winter with the dry heat this method will be perfect. Thanks Jessa.

  4. Susan -Home Workouts says:

    The studies about eating breakfast are really interesting because it's clear that to lose weight we simply need to eat less. Perhaps eating breakfast simply leads to eating less by day's end. In the last few years I have been a big breakfast eater. Lately I have been trying to skip breakfast and start eating for the day around 11 am with lunch – sort of a mini fast. Except for cutting down on cravings, I don't see a difference. Not a bad thing. Thanks for the info.

  5. spoonsister says:

    I use cottage cheese in my spinach/tomato quiche and it bakes up so fluffy and nice, just whisk (or whisker as you say, hehe) right in with the eggs. I sometimes then sprinkle just a bit of feta on top and that allows you to taste the feta more (and use less) than if you bake the feta in.
    do you ever do avocado shakes? (a la organic avenue at home)

    1. spoonsister says:

      ps what coconut oil brand do you use? as well as hemp oil?

      1. jessa says:

        I use Manitoba Harvest Hemp oil and wilderness family coconut oil. You can really get a great deal on coconut oil through Azure Standard.

        I am going to make the next quiche with cottage cheese and see how it turns out. When you mean avocado shakes do you mean a smoothie with avocado in it? I have done puddings with avocado in it before.

  6. Looks good unless you're going for 100% gluten free, in which case the oats could be inflammatory.

  7. Heather Cihak says:

    And I just wanted to share a "cookie" recipe I was recently given that we use as a special something for our kids (who are also still young – 4 and almost 3). Would you say this is a healthy option?
    3 Lg ripe bananas
    tsp vanilla
    1/4 C coconut oil melted (I did less last time I made and was fine – you can also sub. with a nut butter or do partial of each, etc. I also want to try it with homemade natural applesauce one of these days)
    ~mix in mixer until smooth~
    1/3C shredded coconut (I personally have not added this because I didn't have any when I made them and it turned out fine so I just left it alone)
    2/3C almond meal (or any flour can be substituted)
    2C oats
    1/2 tsp cinnamon
    1/2 tsp sea salt
    1 tsp baking powder
    ~mix and stir in to wet mixture~
    Add other desired extras – ie choc chips, raisins, etc – if wanted.

    Lightly grease cookie sheet and drop by rounded TBSP's. Bake at 350 approx 10 min. Yummy!

    1. jessa says:

      Sounds delicious! I am going to try this out.

  8. Heather Cihak says:

    These are some great ideas for foods. Thanks! Do you mind sharing again how you make your hummus? Also – you mentioned different foods that you all eat, but I was just wondering do you all often sit down at a meal together or are you all sort of coming and going? What does a typical dinner look like for you all? (both food and logistics)

    1. jessa says:

      Dinner is usually together. It normally only last a half an hour to an hour. I really feel that this is good for kids and the family on so many levels. Particular on eating habits. Generally our kids want to eat what we are eating and if we are eating well they generally chose to as well. We do have nights though when dinner just doesn't happen and we eat what is available generally left overs. Here is my Hummus recipe. It is very generic but it comes out great every time.

      2 cups of well cooked or canned chickapeas
      1/2 tahini (sesame paste you can generally find it next to the peanut butter at any health food store).
      1/4 cup olive oil
      2-3 small garlic cloves
      salt and fresh ground pepper to taste
      1 Tbl ground cumin
      Juice of 1 Lemon
      About 1/3 cup water.

      If you are cooking your own garbanzo beans(which I recommend. The flavor is better and many canned varieties add a lot of salt and the cans are lined with a BPA plastic.) Soak the Beans over night this will lessen the cook time and will cause the beans to sprout. They take about an hour to cook. The beans will also get bigger while cooking so you will only need about 1 2/3 Cups of beans.

      After cooking the beans throw all your ingredients in a blender or food processor and blend. If you don't have a great blender. Do this in batches.

    2. Generally, Jessa makes dinner, and it typically includes:

      -a carbohydrate that is usually based from quinoa, potato or yam, beet or bean.
      -a protein that is occasionally meat based, but is often seed, nut, cheese or bean based, such as quinoa with feta, apples and hemp seed.
      -a large array of vegetables, usually organic variety from our garden or grocery store. For example the dish above might be served with kale, nori, spinach, etc. mixed in, or a side of green beans, steamed carrots or cabbage.

  9. Bryan says:

    You should post your favorite green smoothie recipe

    1. Bryan says:

      It said that you would put a smoothie in the show notes and you had the other two recipes, but nothing for the smoothies.

      1. Bryan says:

        Nevermind…it cut off perfectly at the read more link. If you pull up the full text it is there.

    2. jessa says:

      The one I generally do because the ingredients are available to us folk up here in the NW…
      1 banana
      about 1 1/2 cups frozen berries
      1 whole apple (if your blender is not great it may not be able to handle a whole apple. Cut it up into chunks.)
      1/2 Cup of grapes When they are available.
      3 cups of greens kale Swiss chard spinach
      enough water to get the blender rolling.

      I always like to tell people to start out with less greens and work their way up to more.

      There are tones of recipes out there though!

  10. Jeff Hoening says:

    Great podcast Ben and Jessa. Appreciate your insights and recommendations. We plan on trying the quiche recipe this weekend – gotta love the one dish meals with our three kids. Thanks for sharing.

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