sxc.hu: pnijhuis
I’m very much in favour of eating a good breakfast in the morning. In fact, I don’t function very well without it.
And, I think breakfast is particularly important for kids, to help them get all the nutrients and energy they need.
If you think about it, by the time your child wakes up, they may have gone up to 12 hours without eating anything.
Naturally blood sugars will be low, and leaving home without eating breakfast could lead to difficulties concentrating. Research suggests a 12 year old, who skips breakfast, has the same brainpower as a 70 year old in the classroom.
But, does matter what my kids eat for breakfast?
Well, I suppose eating something is better than nothing. But, if your child’s breakfast bowl is filled with sugary cereal, it’s really not cutting it.
Some time ago, a Which report revealed 22 cereals specifically aimed at kids, had more sugar per suggested serving than a jam doughnut!
Eek… that’s bad!
And, what annoys me even more is, the fact that these are marketed to kids.
But, before you get despondent…
Rest assured it is entirely possible to find healthy breakfast ideas for kids, that won’t have them bouncing off the walls in a sugar-induced fit.
Here are my top 10, healthy breakfast ideas for kids:
#1 Boiled eggs with wholegrain bread soldiers, and a fresh fruit smoothie.
#2 Grilled tomatoes and mushrooms on wholegrain toast, with a side of natural yoghurt and peach slices.
#3 Toasted wholegrain pitta bread with hummus, raw vegetable sticks, and a side of natural yoghurt and berries.
#4 Brown rice or barley, cooked the night before, and topped with sliced apple, a sprinkling of cinnamon, and a little milk the following morning.
#5 Wholemeal bagel with natural nut butter, an orange, and a glass of milk.
#6 Low-sugar cereal, such as Weetabix, with calcium-enriched soy milk, and a small handful of dried fruit, rather than adding sugar.
#7 Oatmeal (porridge) with blueberries, and a small glass of 100% pure fruit juice.
#8 Wholewheat tortilla wrap topped with one slice of grilled bacon, a little cottage cheese, tomato slices, and served with 100% pure fruit juice.
#9 Oatcakes spread with natural nut butter, served with an apple, and a glass of calcium-enriched rice milk.
#10 Omelette sandwich – fry some vegetables such as red peppers and mushrooms, add 2 eggs, then heat until cooked through. Prepare a wholegrain pitta with a layer of sliced tomatoes, baby spinach leaves, some grated cheese, and fold the omelette into the pita pocket — enjoy!
Or, how about trying the recipe below?
Healthy Breakfast Muffins
These are perfect if you are very little time in the mornings. Team with a glass of milk, and you’re good to go!
Recipe from BBC Good Food
Serves 12
Prep time 10 minutes
Ingredients
125g plain flour
75g wholemeal flour
200g rolled oats
75g brown sugar
3 tsp baking powder
1 tsp cinnamon
1 tsp salt
2 bananas, mashed
2 large eggs, separated
3 tbsp sunflower oil
250ml milk
125g blueberries
Other ideas:
Add 50g saltanas to the mixture for a fruity muffin
Or, 50g other dried fruit such as cranberries, apricots
Method:
- In a large mixing bowl, combine the plain flour, wholemeal flour, oats, brown sugar, baking powder, cinnamon and salt. Create a well in the centre of the dry ingredients and add the mashed bananas, egg yolks, milk and sunflower oil. Mix together gently with a wooden spoon until a wet batter forms, but do not overmix.
- In a separate bowl whisk the egg whites until soft peaks form. Gently fold the egg whites into the muffin batter along with the blueberries and any other additions you wish to include, until everything is mixed through evenly.
- Divide the muffin mixture between 12 individual muffin cases and place in a preheated oven at 200C/fan 180C/gas mark 6 for 25 minutes, until well risen and golden brown ontop.
- The muffins will keep for up to 4-5 days in a sealed tin or plastic container but preferably eaten on the day or day after baking for a fresher muffin. The muffins can also be frozen in a zipped plastic bag, thaw for 1 hour or until defrosted then pop in the oven for 10 minutes to reheat.
Now it’s your turn — what’s the favourite breakfast in your home?