Breakfast has frequently been called "the most important meal of the day" and there’s a good reason for that. From a scientific point of view, breakfast food replenishes your body's supply of glucose after a long period of not eating while you were sleeping. Glucose boosts your energy levels and makes you more alert.
There have been many scientific studies that demonstrated the health benefits of having breakfast in the morning. Not only does it make you more energetic and alert as we have already said, in the long term it can reduce the risk of type 2 diabetes as well as the risk of heart disease.
Unfortunately, nowadays due to our busy lifestyles many people tend to skip breakfast altogether; however, if you want your children to grow up healthy you should try your best to provide them with nutritious breakfast every morning.
This article includes some excellent healthy breakfast ideas for kids; these meals are not only nutritious but also yummy!
A humble egg is the undisputed champion of the breakfast spread. Eggs are jampacked with nutrients and can be cooked in a variety of ways. And when they are paired with wholemeal toast they become even more beneficial. One or two slices of multigrain bread are enough (depending on the age and size of your child).
These types of breads are high in fiber which helps us feel sated for a longer period of time; and eggs are an excellent source of protein and DHA (a type of omega-3 fat).
Eggs are versatile, and you can find a way to cook them to satisfy even the fussiest of eaters, however, they are at their best when the yolk is still a bit runny. To achieve this you could either soft-boil them or poach them; add a dash of seasoning and serve them on top of a toast. It can’t get any easier and quicker than this! Or can it?
Peanut butter and banana on toast.
Peanut butter and bread is a classic combination, add banana to the mix and you have got a whole meal. This sandwich (or open sandwich) will provide your child with all the necessary unsaturated fat, fiber, protein, complex carbohydrates, vitamin B, and DHA they need to grow up healthy and strong (just make sure to choose healthy multigrain bread).
The preparation might be even easier and quicker than egg to toast! Just spread the peanut butter of your choice (smooth or chunky) on a slice of bread and arrange some banana circles on top. And voila! Your child has a healthy and nutritious breakfast in a matter of seconds.
Oatmeal is a tried and true ally.
Oats are an excellent choice for breakfast because they are loaded with fiber and other nutrients. And one of the best things about oatmeal is that you can use your imagination to come up with various toppings.
Children can even finish making their own breakfast by adding nuts, seeds, and fruit of their choosing to the plain oatmeal base. Another great thing about oats is that you don’t even have to cook them!
You can combine one part oats and one part milk (maybe even stir in some yogurt) seal the container and leave them in the fridge for a couple of hours or overnight. And that’s it! They will be ready to eat in the morning, just add your favorite toppings and grab a spoon.
Delicious and healthy breakfast smoothies.
When it comes to smoothies the possibilities are endless. You can use fruit, vegetables, greens, seeds, nuts, and even matcha powder. If your child likes the taste of fruit but doesn’t want to spend 15 minutes chewing through the assortment of them in the morning, just remove the seeds, throw them all in your blender, blitz them for a couple of minutes with some milk Greek yogurt and honey and the job’s done!
If you want to experiment with the new delicious smoothie ideas there are hundreds of recipes available online at the push of a button.
The trendy avocado.
Avocados are everywhere nowadays, and they are not only delicious but also extremely nutritious and easy to prepare. It goes without saying, avocado doesn’t need to be cooked, you just need to smash it with a fork, season it, and spread it on a whole-grain toast. And if you top this combination with a poached egg and some sesame seeds you will end up with a divine breakfast.
Quinoa is a great substitute for classic breakfast cereals end it is also high in protein. You can cook your quinoa in any type of milk (soy, dairy, or almond). Adding spices such as cardamom and cinnamon to your milk will infuse the quinoa with a wonderful aroma and taste.
Once it is cooked through you can top the porridge with your favorite seasonal fruit, nuts, and even coconut shavings.
For more information, read this article 'Is Quino Good For You? Everything you need to know about the Superfood'
Chia is considered to be a superfood (what is a Superfood?) due to its nutritional properties and it makes an excellent pudding. Not only is it healthy but it also tastes delicious, almost like having a dessert for breakfast, but without any of the guilt.
Just take half a cup of milk (approximately 120 ml) and add 2 tablespoons of chia seeds (you can adjust the measurements to find the consistency you prefer). Make sure to mix well and incorporate all of the seeds into the milk, wait for a few minutes and mix it again, don’t put it in the fridge if it has any clumps.
Then you can add a sweetener such as honey if you wish, or if you want the extra-healthy version you can skip it. Close the container (traditionally this pudding is stored in glass jars) and put it in the fridge for at least two hours or overnight.
Chia seeds will absorb the liquid and you will have them ready to go whenever you need them; add your favorite nuts and dried fruit to make it even more healthy and delicious.
Apple bites with peanut butter granola and chocolate.
"An apple a day keeps the doctor away" we have heard them say. The problem is that many children are not so keen on plain apples so parents might need to dress them up a bit. Fortunately, it is quite easy to do and you will end up with an even more healthy result.
Just cut your favorite type of apple into multiple bite-size wedges and spread half a teaspoon of peanut butter onto each slice. Sprinkle the granola or oats of our choosing on top.
Melt a bit of dark chocolate in the microwave and drizzle on top, alternatively, you can sprinkle some cinnamon onto the bites. This is a perfect snack not only for breakfast but for the entire day, just put it in the container and your child can take these healthy snacks to school.
All of these easy, delicious, and nutrient-dense breakfast meals prove that you don’t have to spend up to half an hour over a stove in the morning to produce a healthy meal for your child.
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