Healthy breakfasts for children can be a struggle, especially when rushed for time. Healthy breakfasts can be just as quick as popular cereal however, and provide many benefits that will last the whole day.
Omega 3 and fibre rich chia seeds are a great start to the day. Add 1 cup of milk or milk alternative and allow to soak overnight in the fridge. In the morning give it a stir and add in some fresh berries. Plant omega-3 gets converted in the body into DHA. Omega-3 DHA is a type of fat necessary for normal brain function and vision.
Full of beta carotene, a pre-curser to vitamin A, sweet potato toast is really simple to make. Simply slice the sweet potatoes thinly and pop into the toaster. Top with nut or seed butters. Vitamin A is necessary for the immune system and normal vision.
An all-time favourite for children. Mash a ripe banana, mix in a tablespoon of nut butter and a table spoon of cocao powder and leave in the fridge over-night. Eat it as it is in the morning or spread it on sweet potato toast. Banana contain carbohydrates, a source of energy for children, and the nut butter contains protein, needed to keep the carbohydrate release steady. Cocao contain flavonoids which help to keep blood vessels elastic.
Quick, easy and fancy. In a glass, or clear beaker, add a handful of fresh berries. These contain vitamin C which is needed for your child’s immune system. Add a layer of protein rich nut / seed butters of your choice. Add in the live yoghurt. Live yoghurt is full of bacteria that is naturally found in the gut. Sprinkle omega-3 rich chia seeds on the top and tuck in!
Whisk 2 eggs with some milk / milk alternative. Add in a handful of crumbled feta cheese and some fresh chopped chives. Scramble in a pan on a low heat. Serve with a slice of rye bread. Eggs are a great source of protein needed for the growth of muscles in children. Combine this with the fibre rich rye bread and your little one will stay full until snack time.
Oats are a great breakfast food. They contain both fibre and magnesium. Magnesium is needed for normal psychological function, something children need support with in stressful times such as exams. Soak the oats and flax seeds over-night in either milk or milk alternative. Chop up the fresh apricots finely and stir in well.
Add quinoa flakes and chia seeds to milk and cook on the hob for 3-4 minutes. Add in coconut cream for an even creamier texture. An assortment of berries can be mixed in, or the porridge can be topped with chopped fresh fruit such as banana. Quinoa contains many nutrients such as folate, necessary for cell division, and therefore necessary for growth.