August 26, 2025 • 23 mins
How to Help Your Kids Love Veggies
Helping Your Kids Love Real Food, One Bite at a Time
Part 5: How to Mealprep Breakfast So You Don't Lose Your Mind
Getting kids to eat veggies is hard enough—serving them at breakfast can feel downright impossible. But what if I told you that in just one hour a week, you could have spinach muffins, carrot cake oatmeal, and even zucchini-loaded waffles ready to go… without becoming a short-order cook every morning?
In this final part of the Helping Kids Love Veggies series, I’m taking you straight into my kitchen to share the exact system and recipes that make healthy breakfasts realistic for busy moms. No gimmicks, no perfection—just simple, make-ahead meals that your kids will actually ask for.
Here’s what you’ll learn in this episode:
-
✅ My 1-Hour Breakfast System that makes mornings stress-free.
-
🧁 Why spinach chocolate chip muffins are a picky-eater game changer (and my must-have muffin tip).
-
🥕 How baked oatmeal doubles as “carrot cake” for breakfast—cream cheese topping and all.
-
🧇 The secret to freezer-friendly waffles that kids love and moms feel good about.
-
💪 Why these swaps are so much healthier than boxed waffles, instant oatmeal, and mini muffins (with real-life nutrition comparisons).
If you’ve ever wondered whether the effort of homemade is worth it, this episode will leave you inspired and equipped to make healthy breakfasts doable—and even fun—for your family.
✨ Don’t forget to tag me @ChavahWellness with your veggie-loaded breakfasts using #veggielove—I can’t wait to cheer you on!
Want more tips, the tools I use, links to our favorite recipes and more? Check out the blog with all the details here: https://chavahwellness.com/meal-prepping-veggie-packed-breakfasts/
Check out my Pinterest Board for inspiration here! https://www.pinterest.com/chavahwellness/healthier-than-cereal-breakfasts-for-kids/
Share your story with me! I want to hear what you're experiencing at the table - the good, the bad and the ugly about your meal time escapades so I can speak to where you're at in your journey. Let's encourage each other, mama! Send me a voice memo here: https://chavahwellness.com/tired-mommy-revival-podcast#ask-a-question
Join the insider list, Mama. No spam, I promise! Just the good stuff about weekly episodes and some extra goodies to support your wellness journey. Click this link to join: https://chavahwellness.com/#newsletter-signup
SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve.
WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here.
Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Jerusha Jantz, Holistic Wellness Coach for Christian Moms:
Welcome to Tired Mommy Revival. (00:01):
undefined
Hey mama.
Are you running on coffee fumes,feeling like brain fog, fatigue
and anxiety, or running the show?
Do you wake up dreading the dayahead already overwhelmed by the
endless to-do list, and unsurehow you'll make it through.
Do you long for the energyto enjoy motherhood?
(00:23):
And care for yourself, but feelstuck and unsure where to start.
Let me remind you ofsomething life changing.
You were created for more, moreenergy, more clarity, more joy.
Hi, I'm Jerusha, certifiedHolistic Wellness Coach.
Wife and mom to two wild boysand one baby girl in heaven.
(00:46):
I know the exhaustion you'refeeling because I've been there
barely making it through the day.
Relying on coffee and chocolate tosurvive and wondering why nothing
I tried ever made me feel better.
Then God stepped in andrevealed a powerful truth.
A woman's body is beautifullyand uniquely designed to thrive.
(01:07):
When we align with how God createdus, we can boost our energy bust
through fatigue and step into thevibrant, joy filled life he has for us.
Mama.
I'm living proof thatit's possible these days.
I wake up, refreshed, nourished my bodywith intention and navigate the chaos
of motherhood with patience and peace.
(01:28):
Most days, and I wannahelp you do the same.
If you're ready to swap exhaustion forenergy, brain fog for clarity and guilt
for grace, you are in the right place.
Each week we'll dive into practicalstrategies, faith-filled truths,
and empowering tools to renew yourhealth, body, soul, and spirit.
(01:48):
Are you ready for this?
Let's do it, mama.
Hey friend.
Welcome back to our How To HelpYour Kids Love Veggie Series.
If you're just jumping in, here'sa little ten second rewind of what
we've covered in this series so far.
In part two, we talked about how simplycooking amazing food isn't enough.
(02:12):
It actually all starts withyour family food culture.
And in part three, we uncoveredwhy breakfast is the game changer.
Kids are fresher in the morningand it's the easiest time to
add in veggies without a battle.
In part four, we got real aboutovercoming objections at the table
(02:35):
and how consistency plus graceis the key to long-term success.
And now here we are in part five.
Today we're finallyheading into the kitchen.
I know the part you've all beenwaiting for, and I'm going to
show you exactly how to meal prepbreakfast in a way that's doable,
realistic, and totally sustainable.
(02:58):
I promise, you will not be slavingaway at the stove every morning.
By the end of this episode, you'llwalk away with a one hour breakfast
system you can rinse and repeat.
Three tried and true veggie loaded recipesfor muffins, baked oatmeal, and waffles.
(03:19):
A clear picture of why the effort isworth it, nutritionally and practically.
Plus resources and links to keep youinspired long after this episode ends.
Okay, mamas, let's be real.
Moving from boxed cereal tohomemade breakfast is more work.
There's just no way around that.
(03:40):
But here's the good news.
It doesn't have to bework every single day.
The secret is what I call myOne Hour Breakfast system.
Here's how it works.
I spend about an hour once a week gettingbreakfast ready, and then for the rest
of the week, it's basically heat and eat.
My kids still feel like mom madebreakfast, but I'm not in the kitchen
(04:03):
every morning flipping waffles orstirring oatmeal like a short order cook.
And let's be clear, I am not amorning person by design, I am
by intention, but not by design.
If it were up to me, I'd happily sipcoffee and skip breakfast all together.
And to be honest, once I reallyfigured out how intermittent
(04:25):
fasting worked, I realized Icould do that and be healthy too.
But I have kids who have growingbodies and they still need fuel.
So this system is how I feed them well,without losing my sanity before 9:00 AM.
So here's the flow.
The night before isactually when it all begins.
(04:47):
I take some time to prep allthe ingredients ahead of time.
Dry ingredients go into a bowl together, Iput a lid on it and set it on the counter.
Then all the wet ingredients andthe veggies get prepped and blended,
put into a bowl and tucked intothe fridge for the next morning.
Also, I take out all my tools,the waffle maker, muffin tins, a
(05:10):
baking dish, whatever I'm gonnaneed, so in the morning, I'm not
hunting for them half asleep.
The goal is to wake up,dump, stir, bake, and done.
So the next step is batch and freeze.
In the morning, everythinggets mixed together.
Waffles get made in bulk, cooled, andfrozen with wax paper between layers.
(05:34):
Muffins get doubled so we alwayshave extras in the fridge or freezer.
And baked oatmeal, it goes in the fridgefor the week, and sometimes I bake two at
once, one to eat, one to freeze for later.
Step three is to find a weekly rhythm.
I pick one less busy dayto do my breakfast prep.
It's not perfect, and I've hadweeks where I dropped the ball and
(05:57):
suddenly everything ran out at once.
And then I'm cooking a smallarmy's worth of food in one day.
Not fun.
But when I stick to once a week, we arestocked and it's pretty stress free.
The last piece of the puzzleis setting food boundaries.
If you are just beginning yourveggie journey, getting your kids
to eat the veggies and be okaywith them is half the battle.
(06:21):
But on the other hand, youmight realize that your kids are
actually plowing through the foodso quickly you can't keep up.
And this is definitely where wefound ourselves at one point.
And so I started setting limitson what they ate in the morning.
Two muffins or two waffles is plenty.
(06:41):
If they're still hungry, I offerthem fruit, yogurt, or cheese.
Nine times out of 10, theydon't actually want more food.
They just want more waffles.
And listen, mama can onlymake so many waffles.
This has actually been a really healthyway for us to set food boundaries
for our kids so that they can enjoywhat they have now and know that
(07:04):
it's gonna be there tomorrow to enjoyagain, while also respecting the
fact that homemade food takes work.
So that's the system.
One focused hour a week, a little planningahead, and suddenly breakfast feels easy.
No slaving over the stove every morning.
No guilt and way fewermeltdowns, yours or the kids.
(07:28):
Now let's talk about the food.
One of the easiest places to start withveggie loaded breakfast is muffins.
In fact, these spinach chocolate chipmuffins were one of our first big wins.
They're basically oatmeal in muffinform, but with spinach blended right in.
My oldest won't touch a bowl ofoatmeal, it's really not his favorite.
(07:51):
But he loves these!
And that just proves sometimesit's not the food that's
the problem, it's the form.
Different shape, different texture,completely different story.
Now, let's be honest, the chocolatechips are what seal the deal here.
My kids will tell you they'rethe best part and I don't argue.
(08:11):
We use mini dark chocolate chips fromeither Enjoy Life or Bake Believe.
Those are our two favorite brands.
And yes, breakfast can get alittle chocolatey and messy with
my younger one, but if I can getspinach into my kids before school,
that's a trade all happily make.
With muffins, I usually double therecipes, so we end up with at least 24.
(08:34):
They need to be stored in the fridgesince there's no preservatives.
And here's a tip, if you're usingpaper muffin liners, they'll
stick after refrigeration.
Silicone liners, on theother hand are amazing.
They're truly non-stick, and since theyhold their shape so well, you can actually
line them up on a baking tray insteadof putting them in a muffin tin, which
(08:58):
means you can bake way more muffins inone batch, saving you time and energy.
In the morning, we just warm them gentlyfor that fresh from the oven feel.
Quick, simple, and my kids think they'regetting a treat, while I know they're
actually getting spinach and oats.
Win win.
(09:19):
Next up is baked oatmeal, whichhas become a favorite in our house.
And honestly, it's even easierthan stove top oatmeal because
I don't have to babysit it.
No standing at the stove, nostirring, no extra pots to clean.
I just mix, bake, and we're done.
I usually make ours in a smallerglass dish, I think it's like 7
(09:43):
x11, since I've got two kids, andthat amount lasts us about a week.
Now, if you've got a bigger crew,you can scale the recipe up by
about one and a half and use a9x13 pan, so it'll stretch further.
Here's what I love about baked oatmeal.
You can totally switch up theflavors so it never feels boring.
(10:04):
Think blueberry zucchini, chocolatespinach, orange creamsicle, pumpkin
chocolate chip, or carrot cake oatmeal.
Yes, carrot cake for breakfast.
And let me tell you, calling itcake goes a long way with kids.
The carrot cake version is one of myfavorites to start with if your kids are
(10:25):
still a little suspicious of green things.
Orange veggies like carrotsare much less intimidating.
My tip, take the extra stepto grate the carrots on the
smallest side of your grater.
They basically melt right intothe oatmeal, so the texture is
softer and way less noticeable.
And if you want to really sellit as carrot cake, whip up a
(10:47):
quick cream cheese topping.
Just soften cream cheese, a tablespoonor two of butter, a drizzle of
maple syrup and a splash of vanilla.
Spread it on top and suddenlybreakfast feels like dessert,
but without the sugar crash.
We keep the baked oatmeal inthe fridge and just cut out
squares to reheat in the morning.
If you prefer creamy oatmeal, you canwarm it with a splash of milk, but we
(11:11):
usually eat it like a breakfast casserole.
It also freezes beautifully.
I like to bake one in my regulardish and then line another pan with
foil so I can freeze it withoutlosing a baking dish to the freezer.
Once it's cooled and frozen solid, I justlift it out with the foil, wrap it up
tight and stash it away in the freezer.
(11:33):
When we're ready, I thaw it back inthe glass pan in the fridge overnight.
It's simple, versatile, and a whole lotmore fun than a pack of instant oats.
Now let's talk about thestar of the show, waffles.
These are hands down, the mostexciting breakfast in our house.
They're also the most work,which is why I don't make them
(11:55):
every week, but they're worth it.
We use mini waffle makers from Dash.
You can find them at Walmart,Target, or even Kohl's.
They come in fun seasonal shapes too,like hearts, pumpkins, snowflakes.
But I'll be honest, as excited as Iget about those every holiday, I also
(12:17):
don't want to store 15 waffle makersthat I only use a couple times a year.
So we stick with the regular round ones,but hey, you do what works for you.
I actually have four waffle makersgoing at once, otherwise I'd be standing
there flipping waffles all morning.
Here's the cool thing.
These recipes come with a lot ofdifferent variations, which make it
(12:39):
really nice if your family has foodallergies, or maybe you're just trying
to avoid a trip to the grocery store.
Some of these recipes are madewith oats instead of flour so
they're naturally gluten-free.
The zucchini blueberry waffles are oneof our favorites, and they're loaded with
eggs for extra protein, which I love.
It's perfect in the summer whenzucchini is also fresh from the garden.
(13:04):
On the flip side, the pumpkin chocolatechip waffles are egg free, which comes
in really handy if you have an eggallergy, or if egg prices just skyrocket
in the winter and we're all hurting whenwe're trying to buy eggs from the store.
Now our family does fine with eggs,but it's nice to have variety and
some wiggle room for the budget too.
(13:24):
The other thing about these recipesis that a few of them call for whole
wheat flour, which is nice becauseyou get that extra nutrition, but it
can also make things a little densedepending on the flour that you're using.
One trick I love is to usewhite whole wheat flour.
It's lighter, but still nutrient dense.
(13:46):
So if you're making muffins or wafflesand you feel like they're a little
more on the dense side, this is atrick that I love to use to make the
overall texture fluffier and lighter.
Sub about a third of theflour with oat flour.
It's as easy as taking your oatsand putting them into the blender
and grinding them up into a powder.
That swap gives the waffles a softertexture and an extra nutritional boost.
(14:12):
Once we've made a big batch, I storethem in Rubbermaid containers with
wax paper between the layers sothey don't stick in the freezer.
Each container holds about 30 miniwaffles, and I can stack two of
them neatly on a freezer shelf.
In the mornings, they'reeasy to grab and reheat.
Technically the mini waffles fitin a toaster, but unfortunately, I
(14:35):
found that they don't always heatevenly that way, especially if
they're being heated from frozen.
So instead, I pop two waffles inthe microwave for about two minutes
at 60% power with a paper towelover them to keep in the moisture,
and they come out warm and soft.
Perfect with a little butter and syrup.
That means that my kids gethomemade, veggie loaded waffles in
(14:59):
about two minutes, most mornings.
It's definitely more work up front,but let's be honest, waffles make
kids light up at breakfast, andwhen they're veggie loaded, you get
to feel pretty good about it too.
Now, I know some of you are wondering,is all this really worth it?
I mean, waffles, muffins, bakedoatmeal, yes, they're delicious,
(15:24):
but is it really that much healthierthan grabbing a box off the shelf?
The short answer (15:28):
absolutely, by a mile.
Here's the quick version.
Compared to boxed waffles, instant oatmealpackets, and those little store-bought
mini muffins, the homemade versionshave double the protein, two to five
times the fiber, and this is a big one,they actually deliver real vitamins
(15:49):
and minerals from fruits and veggies.
The packaged stuff just can't compete.
And here's why it matters.
Protein gives your kids steadyenergy and focus instead of a sugar
crash first thing in the morning.
Fiber helps digestion, balances bloodsugar and keeps them full longer
(16:09):
so they can focus better in school.
Vitamins and minerals like vitamin Afrom carrots, vitamin C from zucchini and
blueberries, and even iron and potassiumare coming from real food, not a synthetic
fortified powder stirred into the mix.
These are the kinds of swabs thatactually change how your kids feel,
(16:32):
focus, and even behave throughout the day.
For example, the carrot cake bakedoatmeal gives you over 4,000 IU
of vitamin A from real carrot.
The blueberry zucchini waffles bring invitamin C, potassium and extra protein.
And those spinach chocolate chip muffins,yep, your kids are eating spinach before
(16:55):
9:00 AM, and they don't even notice.
Or maybe they just don't care.
The store bought versions can'ttouch that kind of nutrition boost.
Now if you want to geek out a littlemore, I put together a full side-by-side
nutrition chart comparing theserecipes to their boxed counterparts.
It's eye-opening.
You'll find that chart on my blog and I'lllink it in the show notes for you too.
(17:19):
As much as I love making breakfast formy family because I know that they're
getting so much nutrition, there aredefinitely times when life gets busy
and I think to myself, whose idea wasthis to make breakfast from scratch?
Do you remember on the TV show Friendswhen Monica decides that they should
(17:40):
make the presents for Valentine's Day?
And she tells Chandler in advancethat they have to make presents.
But when the time comes, she getsbusy and completely forget that
they have to make the presents.
And then she's saying, "make thepresents. Make the presents. Whose
idea was it to make the presents?"
Sometimes I feel likethat about breakfast.
(18:02):
I'm like, make the breakfast?
Whose idea was it to make the breakfast?
And then I find myself at the storelooking at the cereal aisle trying
to decide which choice will be thehealthiest, and which ones my kids
will actually eat at the same time.
And as I'm comparing nutritionlabels, I remember how completely
(18:24):
nutritionally deficient all of theseoptions are, and then I reluctantly
take myself back into the kitchenand make the healthy breakfast.
Because I know that beingconsistent gives my family such a
rich provision of nutrients thathelp them live their best lives.
So yes, sometimes it is a sacrificeand sometimes you make the
(18:46):
breakfast and you're so proud andyou're feeling like some kind of
Pinterest mom winning at life.
And other days, you're wonderingwhat in the world you signed up for,
but I promise it's always worth it.
Now, you might be on board andyou're like, okay, let's do this.
I see that this is reasonable.
I can spend an hour a week making healthybreakfast, but you want to know the
(19:09):
recipes and I'm about to give them to you.
But I've got to givecredit where credit is due.
These recipes I've been sharingwith you today, I didn't
actually create them myself.
They come from my all time favoriteveggie loving food blogger, Tasha
Butler from the Natural Nurturer.
I discovered her blog over probablysix years ago, and these recipes have
(19:34):
been on repeat in our house ever since.
Honestly, I've tried plenty ofrecipes from other food bloggers
and they don't just hit the same.
Tasha has such integrity inhow she develops her recipes.
They're simple, practical,and kid approved.
Her site is an absolute gold mine.
(19:56):
Now I love food and I lovecooking, well most of the time,
but I'm not a food blogger.
My passion is helping moms buildlasting wellness for their families, not
reinventing recipes when someone elsehas already done such a beautiful job.
That's why I want to point you straightto her resources because I know they'll
(20:18):
bless you the way they've blessed us.
I'll include links on the blog pageto all of our family favorites, so you
can grab those recipes really easily.
And if you're on Pinterest, I've alsogot a board called Healthier Than Cereal
Breakfast for Kids, where I've collectedloads of great ideas for you to explore
and save to your own Pinterest boards.
(20:39):
So seriously, go checkout the Natural Nurturer.
Try saying that 10 times fast.
The Natural Nurturer.
Whether it's breakfast, lunch,dinner, or even dessert, she's got
creative, veggie loaded recipes thatwill make you wonder what kind of
magic just happened in your kitchen.
Well friend, that brings us to the end ofthis series and what a journey it's been.
(21:05):
We've gone from shifting your family'sfood culture to moving veggies from dinner
to breakfast, to handling objectionsat the table, and now finally into
the kitchen with real recipes and asystem that makes it all sustainable.
But here's the truth, thejourney doesn't end here.
A healthy breakfast is just the beginning.
(21:28):
It's the perfect way to start the daywith something fun, nourishing, and
creative, but it's only one piece ofyour family's bigger wellness story.
So here's my encouragement (21:38):
start small.
Pick one recipe, try one newchange, and go from there.
Don't pressure yourself to do itall at once or get it perfect.
Give yourself and your family graceto live in the in-between space.
Remember, small changes today, add up tolife changing transformation over time.
(22:04):
Our family is living proof ofthat, and I know yours can be too.
And I'd love to see how thisplays out in your kitchen.
If you try one of these recipes, postit on social media, and tag me at Chava
Wellness with the hashtag veggie love.
Share your pictures,your wins, your tweaks.
(22:26):
I want to cheer you on and celebrate theways you're building health in your home.
Thank you so much forjoining me in this series.
I hope it's given you both hopeand practical tools for raising
kids who truly love their veggies.
And trust me, what feels impossibletoday can absolutely become your
family's new normal tomorrow.
(22:47):
You got this mama.
Mama, I hope this episode blessedyou and reminded you that you were
beautifully and uniquely made to thrive.
If today's
conversation spoke to your heart,I'd love for you to take a moment
to leave a rating and review.
Not only does it encourage me,but it helps more tired mamas
discover the hope, healing, andenergy they've been searching for.
(23:10):
You are not in this alone.
Make sure to hit subscribeso you never miss an episode.
Together we will reclaim yourenergy, renew your health, and revive
your spirit one step at a time.
Until next time.
Remember, you are beautifully designed byGod to live with energy, clarity, and joy.
You're not just surviving mama.
(23:30):
You're stepping into the vibrantlife you were created for.
I'm cheering you on.
undefined
Hey mama.
Are you running on coffee fumes,feeling like brain fog, fatigue
and anxiety, or running the show?
Do you wake up dreading the dayahead already overwhelmed by the
endless to-do list, and unsurehow you'll make it through.
Do you long for the energyto enjoy motherhood?
(00:23):
And care for yourself, but feelstuck and unsure where to start.
Let me remind you ofsomething life changing.
You were created for more, moreenergy, more clarity, more joy.
Hi, I'm Jerusha, certifiedHolistic Wellness Coach.
Wife and mom to two wild boysand one baby girl in heaven.
(00:46):
I know the exhaustion you'refeeling because I've been there
barely making it through the day.
Relying on coffee and chocolate tosurvive and wondering why nothing
I tried ever made me feel better.
Then God stepped in andrevealed a powerful truth.
A woman's body is beautifullyand uniquely designed to thrive.
(01:07):
When we align with how God createdus, we can boost our energy bust
through fatigue and step into thevibrant, joy filled life he has for us.
Mama.
I'm living proof thatit's possible these days.
I wake up, refreshed, nourished my bodywith intention and navigate the chaos
of motherhood with patience and peace.
(01:28):
Most days, and I wannahelp you do the same.
If you're ready to swap exhaustion forenergy, brain fog for clarity and guilt
for grace, you are in the right place.
Each week we'll dive into practicalstrategies, faith-filled truths,
and empowering tools to renew yourhealth, body, soul, and spirit.
(01:48):
Are you ready for this?
Let's do it, mama.
Hey friend.
Welcome back to our How To HelpYour Kids Love Veggie Series.
If you're just jumping in, here'sa little ten second rewind of what
we've covered in this series so far.
In part two, we talked about how simplycooking amazing food isn't enough.
(02:12):
It actually all starts withyour family food culture.
And in part three, we uncoveredwhy breakfast is the game changer.
Kids are fresher in the morningand it's the easiest time to
add in veggies without a battle.
In part four, we got real aboutovercoming objections at the table
(02:35):
and how consistency plus graceis the key to long-term success.
And now here we are in part five.
Today we're finallyheading into the kitchen.
I know the part you've all beenwaiting for, and I'm going to
show you exactly how to meal prepbreakfast in a way that's doable,
realistic, and totally sustainable.
(02:58):
I promise, you will not be slavingaway at the stove every morning.
By the end of this episode, you'llwalk away with a one hour breakfast
system you can rinse and repeat.
Three tried and true veggie loaded recipesfor muffins, baked oatmeal, and waffles.
(03:19):
A clear picture of why the effort isworth it, nutritionally and practically.
Plus resources and links to keep youinspired long after this episode ends.
Okay, mamas, let's be real.
Moving from boxed cereal tohomemade breakfast is more work.
There's just no way around that.
(03:40):
But here's the good news.
It doesn't have to bework every single day.
The secret is what I call myOne Hour Breakfast system.
Here's how it works.
I spend about an hour once a week gettingbreakfast ready, and then for the rest
of the week, it's basically heat and eat.
My kids still feel like mom madebreakfast, but I'm not in the kitchen
(04:03):
every morning flipping waffles orstirring oatmeal like a short order cook.
And let's be clear, I am not amorning person by design, I am
by intention, but not by design.
If it were up to me, I'd happily sipcoffee and skip breakfast all together.
And to be honest, once I reallyfigured out how intermittent
(04:25):
fasting worked, I realized Icould do that and be healthy too.
But I have kids who have growingbodies and they still need fuel.
So this system is how I feed them well,without losing my sanity before 9:00 AM.
So here's the flow.
The night before isactually when it all begins.
(04:47):
I take some time to prep allthe ingredients ahead of time.
Dry ingredients go into a bowl together, Iput a lid on it and set it on the counter.
Then all the wet ingredients andthe veggies get prepped and blended,
put into a bowl and tucked intothe fridge for the next morning.
Also, I take out all my tools,the waffle maker, muffin tins, a
(05:10):
baking dish, whatever I'm gonnaneed, so in the morning, I'm not
hunting for them half asleep.
The goal is to wake up,dump, stir, bake, and done.
So the next step is batch and freeze.
In the morning, everythinggets mixed together.
Waffles get made in bulk, cooled, andfrozen with wax paper between layers.
(05:34):
Muffins get doubled so we alwayshave extras in the fridge or freezer.
And baked oatmeal, it goes in the fridgefor the week, and sometimes I bake two at
once, one to eat, one to freeze for later.
Step three is to find a weekly rhythm.
I pick one less busy dayto do my breakfast prep.
It's not perfect, and I've hadweeks where I dropped the ball and
(05:57):
suddenly everything ran out at once.
And then I'm cooking a smallarmy's worth of food in one day.
Not fun.
But when I stick to once a week, we arestocked and it's pretty stress free.
The last piece of the puzzleis setting food boundaries.
If you are just beginning yourveggie journey, getting your kids
to eat the veggies and be okaywith them is half the battle.
(06:21):
But on the other hand, youmight realize that your kids are
actually plowing through the foodso quickly you can't keep up.
And this is definitely where wefound ourselves at one point.
And so I started setting limitson what they ate in the morning.
Two muffins or two waffles is plenty.
(06:41):
If they're still hungry, I offerthem fruit, yogurt, or cheese.
Nine times out of 10, theydon't actually want more food.
They just want more waffles.
And listen, mama can onlymake so many waffles.
This has actually been a really healthyway for us to set food boundaries
for our kids so that they can enjoywhat they have now and know that
(07:04):
it's gonna be there tomorrow to enjoyagain, while also respecting the
fact that homemade food takes work.
So that's the system.
One focused hour a week, a little planningahead, and suddenly breakfast feels easy.
No slaving over the stove every morning.
No guilt and way fewermeltdowns, yours or the kids.
(07:28):
Now let's talk about the food.
One of the easiest places to start withveggie loaded breakfast is muffins.
In fact, these spinach chocolate chipmuffins were one of our first big wins.
They're basically oatmeal in muffinform, but with spinach blended right in.
My oldest won't touch a bowl ofoatmeal, it's really not his favorite.
(07:51):
But he loves these!
And that just proves sometimesit's not the food that's
the problem, it's the form.
Different shape, different texture,completely different story.
Now, let's be honest, the chocolatechips are what seal the deal here.
My kids will tell you they'rethe best part and I don't argue.
(08:11):
We use mini dark chocolate chips fromeither Enjoy Life or Bake Believe.
Those are our two favorite brands.
And yes, breakfast can get alittle chocolatey and messy with
my younger one, but if I can getspinach into my kids before school,
that's a trade all happily make.
With muffins, I usually double therecipes, so we end up with at least 24.
(08:34):
They need to be stored in the fridgesince there's no preservatives.
And here's a tip, if you're usingpaper muffin liners, they'll
stick after refrigeration.
Silicone liners, on theother hand are amazing.
They're truly non-stick, and since theyhold their shape so well, you can actually
line them up on a baking tray insteadof putting them in a muffin tin, which
(08:58):
means you can bake way more muffins inone batch, saving you time and energy.
In the morning, we just warm them gentlyfor that fresh from the oven feel.
Quick, simple, and my kids think they'regetting a treat, while I know they're
actually getting spinach and oats.
Win win.
(09:19):
Next up is baked oatmeal, whichhas become a favorite in our house.
And honestly, it's even easierthan stove top oatmeal because
I don't have to babysit it.
No standing at the stove, nostirring, no extra pots to clean.
I just mix, bake, and we're done.
I usually make ours in a smallerglass dish, I think it's like 7
(09:43):
x11, since I've got two kids, andthat amount lasts us about a week.
Now, if you've got a bigger crew,you can scale the recipe up by
about one and a half and use a9x13 pan, so it'll stretch further.
Here's what I love about baked oatmeal.
You can totally switch up theflavors so it never feels boring.
(10:04):
Think blueberry zucchini, chocolatespinach, orange creamsicle, pumpkin
chocolate chip, or carrot cake oatmeal.
Yes, carrot cake for breakfast.
And let me tell you, calling itcake goes a long way with kids.
The carrot cake version is one of myfavorites to start with if your kids are
(10:25):
still a little suspicious of green things.
Orange veggies like carrotsare much less intimidating.
My tip, take the extra stepto grate the carrots on the
smallest side of your grater.
They basically melt right intothe oatmeal, so the texture is
softer and way less noticeable.
And if you want to really sellit as carrot cake, whip up a
(10:47):
quick cream cheese topping.
Just soften cream cheese, a tablespoonor two of butter, a drizzle of
maple syrup and a splash of vanilla.
Spread it on top and suddenlybreakfast feels like dessert,
but without the sugar crash.
We keep the baked oatmeal inthe fridge and just cut out
squares to reheat in the morning.
If you prefer creamy oatmeal, you canwarm it with a splash of milk, but we
(11:11):
usually eat it like a breakfast casserole.
It also freezes beautifully.
I like to bake one in my regulardish and then line another pan with
foil so I can freeze it withoutlosing a baking dish to the freezer.
Once it's cooled and frozen solid, I justlift it out with the foil, wrap it up
tight and stash it away in the freezer.
(11:33):
When we're ready, I thaw it back inthe glass pan in the fridge overnight.
It's simple, versatile, and a whole lotmore fun than a pack of instant oats.
Now let's talk about thestar of the show, waffles.
These are hands down, the mostexciting breakfast in our house.
They're also the most work,which is why I don't make them
(11:55):
every week, but they're worth it.
We use mini waffle makers from Dash.
You can find them at Walmart,Target, or even Kohl's.
They come in fun seasonal shapes too,like hearts, pumpkins, snowflakes.
But I'll be honest, as excited as Iget about those every holiday, I also
(12:17):
don't want to store 15 waffle makersthat I only use a couple times a year.
So we stick with the regular round ones,but hey, you do what works for you.
I actually have four waffle makersgoing at once, otherwise I'd be standing
there flipping waffles all morning.
Here's the cool thing.
These recipes come with a lot ofdifferent variations, which make it
(12:39):
really nice if your family has foodallergies, or maybe you're just trying
to avoid a trip to the grocery store.
Some of these recipes are madewith oats instead of flour so
they're naturally gluten-free.
The zucchini blueberry waffles are oneof our favorites, and they're loaded with
eggs for extra protein, which I love.
It's perfect in the summer whenzucchini is also fresh from the garden.
(13:04):
On the flip side, the pumpkin chocolatechip waffles are egg free, which comes
in really handy if you have an eggallergy, or if egg prices just skyrocket
in the winter and we're all hurting whenwe're trying to buy eggs from the store.
Now our family does fine with eggs,but it's nice to have variety and
some wiggle room for the budget too.
(13:24):
The other thing about these recipesis that a few of them call for whole
wheat flour, which is nice becauseyou get that extra nutrition, but it
can also make things a little densedepending on the flour that you're using.
One trick I love is to usewhite whole wheat flour.
It's lighter, but still nutrient dense.
(13:46):
So if you're making muffins or wafflesand you feel like they're a little
more on the dense side, this is atrick that I love to use to make the
overall texture fluffier and lighter.
Sub about a third of theflour with oat flour.
It's as easy as taking your oatsand putting them into the blender
and grinding them up into a powder.
That swap gives the waffles a softertexture and an extra nutritional boost.
(14:12):
Once we've made a big batch, I storethem in Rubbermaid containers with
wax paper between the layers sothey don't stick in the freezer.
Each container holds about 30 miniwaffles, and I can stack two of
them neatly on a freezer shelf.
In the mornings, they'reeasy to grab and reheat.
Technically the mini waffles fitin a toaster, but unfortunately, I
(14:35):
found that they don't always heatevenly that way, especially if
they're being heated from frozen.
So instead, I pop two waffles inthe microwave for about two minutes
at 60% power with a paper towelover them to keep in the moisture,
and they come out warm and soft.
Perfect with a little butter and syrup.
That means that my kids gethomemade, veggie loaded waffles in
(14:59):
about two minutes, most mornings.
It's definitely more work up front,but let's be honest, waffles make
kids light up at breakfast, andwhen they're veggie loaded, you get
to feel pretty good about it too.
Now, I know some of you are wondering,is all this really worth it?
I mean, waffles, muffins, bakedoatmeal, yes, they're delicious,
(15:24):
but is it really that much healthierthan grabbing a box off the shelf?
The short answer (15:28):
absolutely, by a mile.
Here's the quick version.
Compared to boxed waffles, instant oatmealpackets, and those little store-bought
mini muffins, the homemade versionshave double the protein, two to five
times the fiber, and this is a big one,they actually deliver real vitamins
(15:49):
and minerals from fruits and veggies.
The packaged stuff just can't compete.
And here's why it matters.
Protein gives your kids steadyenergy and focus instead of a sugar
crash first thing in the morning.
Fiber helps digestion, balances bloodsugar and keeps them full longer
(16:09):
so they can focus better in school.
Vitamins and minerals like vitamin Afrom carrots, vitamin C from zucchini and
blueberries, and even iron and potassiumare coming from real food, not a synthetic
fortified powder stirred into the mix.
These are the kinds of swabs thatactually change how your kids feel,
(16:32):
focus, and even behave throughout the day.
For example, the carrot cake bakedoatmeal gives you over 4,000 IU
of vitamin A from real carrot.
The blueberry zucchini waffles bring invitamin C, potassium and extra protein.
And those spinach chocolate chip muffins,yep, your kids are eating spinach before
(16:55):
9:00 AM, and they don't even notice.
Or maybe they just don't care.
The store bought versions can'ttouch that kind of nutrition boost.
Now if you want to geek out a littlemore, I put together a full side-by-side
nutrition chart comparing theserecipes to their boxed counterparts.
It's eye-opening.
You'll find that chart on my blog and I'lllink it in the show notes for you too.
(17:19):
As much as I love making breakfast formy family because I know that they're
getting so much nutrition, there aredefinitely times when life gets busy
and I think to myself, whose idea wasthis to make breakfast from scratch?
Do you remember on the TV show Friendswhen Monica decides that they should
(17:40):
make the presents for Valentine's Day?
And she tells Chandler in advancethat they have to make presents.
But when the time comes, she getsbusy and completely forget that
they have to make the presents.
And then she's saying, "make thepresents. Make the presents. Whose
idea was it to make the presents?"
Sometimes I feel likethat about breakfast.
(18:02):
I'm like, make the breakfast?
Whose idea was it to make the breakfast?
And then I find myself at the storelooking at the cereal aisle trying
to decide which choice will be thehealthiest, and which ones my kids
will actually eat at the same time.
And as I'm comparing nutritionlabels, I remember how completely
(18:24):
nutritionally deficient all of theseoptions are, and then I reluctantly
take myself back into the kitchenand make the healthy breakfast.
Because I know that beingconsistent gives my family such a
rich provision of nutrients thathelp them live their best lives.
So yes, sometimes it is a sacrificeand sometimes you make the
(18:46):
breakfast and you're so proud andyou're feeling like some kind of
Pinterest mom winning at life.
And other days, you're wonderingwhat in the world you signed up for,
but I promise it's always worth it.
Now, you might be on board andyou're like, okay, let's do this.
I see that this is reasonable.
I can spend an hour a week making healthybreakfast, but you want to know the
(19:09):
recipes and I'm about to give them to you.
But I've got to givecredit where credit is due.
These recipes I've been sharingwith you today, I didn't
actually create them myself.
They come from my all time favoriteveggie loving food blogger, Tasha
Butler from the Natural Nurturer.
I discovered her blog over probablysix years ago, and these recipes have
(19:34):
been on repeat in our house ever since.
Honestly, I've tried plenty ofrecipes from other food bloggers
and they don't just hit the same.
Tasha has such integrity inhow she develops her recipes.
They're simple, practical,and kid approved.
Her site is an absolute gold mine.
(19:56):
Now I love food and I lovecooking, well most of the time,
but I'm not a food blogger.
My passion is helping moms buildlasting wellness for their families, not
reinventing recipes when someone elsehas already done such a beautiful job.
That's why I want to point you straightto her resources because I know they'll
(20:18):
bless you the way they've blessed us.
I'll include links on the blog pageto all of our family favorites, so you
can grab those recipes really easily.
And if you're on Pinterest, I've alsogot a board called Healthier Than Cereal
Breakfast for Kids, where I've collectedloads of great ideas for you to explore
and save to your own Pinterest boards.
(20:39):
So seriously, go checkout the Natural Nurturer.
Try saying that 10 times fast.
The Natural Nurturer.
Whether it's breakfast, lunch,dinner, or even dessert, she's got
creative, veggie loaded recipes thatwill make you wonder what kind of
magic just happened in your kitchen.
Well friend, that brings us to the end ofthis series and what a journey it's been.
(21:05):
We've gone from shifting your family'sfood culture to moving veggies from dinner
to breakfast, to handling objectionsat the table, and now finally into
the kitchen with real recipes and asystem that makes it all sustainable.
But here's the truth, thejourney doesn't end here.
A healthy breakfast is just the beginning.
(21:28):
It's the perfect way to start the daywith something fun, nourishing, and
creative, but it's only one piece ofyour family's bigger wellness story.
So here's my encouragement (21:38):
start small.
Pick one recipe, try one newchange, and go from there.
Don't pressure yourself to do itall at once or get it perfect.
Give yourself and your family graceto live in the in-between space.
Remember, small changes today, add up tolife changing transformation over time.
(22:04):
Our family is living proof ofthat, and I know yours can be too.
And I'd love to see how thisplays out in your kitchen.
If you try one of these recipes, postit on social media, and tag me at Chava
Wellness with the hashtag veggie love.
Share your pictures,your wins, your tweaks.
(22:26):
I want to cheer you on and celebrate theways you're building health in your home.
Thank you so much forjoining me in this series.
I hope it's given you both hopeand practical tools for raising
kids who truly love their veggies.
And trust me, what feels impossibletoday can absolutely become your
family's new normal tomorrow.
(22:47):
You got this mama.
Mama, I hope this episode blessedyou and reminded you that you were
beautifully and uniquely made to thrive.
If today's
conversation spoke to your heart,I'd love for you to take a moment
to leave a rating and review.
Not only does it encourage me,but it helps more tired mamas
discover the hope, healing, andenergy they've been searching for.
(23:10):
You are not in this alone.
Make sure to hit subscribeso you never miss an episode.
Together we will reclaim yourenergy, renew your health, and revive
your spirit one step at a time.
Until next time.
Remember, you are beautifully designed byGod to live with energy, clarity, and joy.
You're not just surviving mama.
(23:30):
You're stepping into the vibrantlife you were created for.
I'm cheering you on.
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