According to the U.S. National Library of Medicine-National Institutes of Health, children who routinely eat breakfast have a higher rate of cognitive function and excel in the classroom. So why are students missing out on such an important meal? Frankly, high school students are consumed with other concerns such as completing homework, trying to maintain good mental health, balancing a working schedule, and social life. However, I have a solution for some breakfast ideas that are quick, easy, and tasty.  Overnight oats are one of my favorite ways to start the morning, as they are versatile and can continuously be changed depending on what you are feeling like.  My favorite toppings include fresh fruit and peanut butter. 

Overnight Oats Recipe 

• ⅓ to ½ cup liquid such as dairy milk, almond, cashew, or coconut milk 
• ⅓ to ½ cup old-fashioned rolled oats 
• ⅓ to ½ cup yogurt (optional but adds a good amount of protein and creamy texture) 
• 1 teaspoon chia seeds (optional) 
• ½ banana, mashed (optional) 
• Serving suggestions: fruit (fresh or dried), nuts, nut butter, protein powder, granola, coconut, spices, citrus zest, and vanilla extract 

Directions: Add the desired amount of milk, oats, yogurt, chia seeds, and banana into a jar or container with a lid and give them a thorough stir. Refrigerate overnight or for at least 5 hours. Once ready to eat, add additional liquid if you’d like, then top with some of your favorite add-ons. 

Notes: Mixture will keep for up to 2 days; if you leave out the banana, it’ll last up to 4 days. 

My next favorite breakfast piece is protein balls, as they’re too delicious to be healthy. They’re also perfect if you want a hardy sweet treat throughout the day. 

Protein Balls 

• 1 cup (dry) oatmeal 
• ⅔ cup coconut flakes 
• ½ cup peanut butter (or alternative forms of nut butter may be used)
• ½ cup ground flaxseed 
• ½ cup chocolate chips 
• ⅓ cup honey 
• 1 tbsp chia seeds 
• 1 tsp vanilla extract 

Mix all ingredients together and let sit in the fridge for about 30 minutes. Roll into small balls about 1 inch in size. Store in an airtight container in the fridge for up to 10 days. 

Additional variations of these recipes may be found with a quick google search. Enjoy your newly prepared hearty breakfast!