Fit for school page - Healthy breakfast ideas

Healthy breakfast ideas

Starting the day with a healthy nutritious breakfast helps to set our children (and us) up for the day and also helps to prevent hunger before lunchtime.

A healthy breakfast should always include protein and should aim to include at least one (if not two or three) portions of fruit and/or vegetables to ensure we are on our way to our 10-12 a day.

overnight-oats

Overnight oats/Bircher muesli

This is a really useful option, as it can be prepared the night before and placed in the fridge ready for the morning – mix oats, natural yoghurt and berries with a little apple juice and milk and leave in the fridge to soak overnight.

granola

Home-made granola

With plain greek yoghurt and 2-3 handfuls of mixed berries (raspberries, strawberries, blueberries, blackberries).

To make granola, combine nuts, seeds, dried fruit and coconut chips with some maple syrup, coconut oil and ground cinnamon, place in a baking tray and bake for around 20 minutes until starting to brown. It can be stored in an airtight container for up to two weeks.

chia-seed

Chia seed pudding

The latest craze and really easy to make.

Mix a few tablespoons of chia seeds with milk of your choice, some honey or maple syrup and a splash of vanilla extract. Cover and refrigerate overnight. The next day add the toppings of your choice (fruit, nuts, seeds, nut/seed butters, chocolate chips or chunks) and eat – this will keep in the fridge for up to 5 days.

eggs

Eggs

Omelette – 2 eggs with 2-3 vegetables (tomatoes, onions, peppers, mushrooms, asparagus, green leaves or any other of your choice).

2 poached or scrambled eggs on rye toast with spinach, avocado, tomatoes, mushrooms or other vegetables of your choice.

Boiled egg with toasted wholemeal bread spread with butter and cut into soldiers – some cherry tomatoes, celery sticks or sliced avocado on the side.

smoothie

Smoothies

Can be whizzed up in no time and prepared the night before and kept in the fridge ready for the morning.

Place your choice of fruit (berries, banana, mango, pineapple) and vegetables (watercress, rocket, spinach, kale, avocado, cucumber) in a blender with some protein (nuts, seeds, nut/seed butter, protein powder) and your preferred liquid base (cows/goats/almond/coconut/oat milk or water). Add a small amount of honey or maple syrup to sweeten if required and whizz for a minute or two until smooth.

porridge

Porridge

Preferably whole rolled oats with your preferred liquid (cows/goats/almond/coconut/oat milk or water), a spoonful of nut or seed butter or handful of nuts and/or seeds (for protein), chopped fruit and/or berries.

breakfast

And of course, the old favourite

Bacon, eggs, baked beans, cooked tomatoes and mushrooms.

Pancakes/Waffles/Muffins

Home-made pancakes, waffles and muffins can be quick and easy to make and the mix can be prepared in advance.

Investing in a waffle iron can be just the thing to get your children to eat a healthy, high protein breakfast.

Ingredients

250g buckwheat flour

500ml milk of your choice (add more if required and for pancakes)

3 large eggs

1tbsp honey or maple syrup

1tsp baking powder

½ tsp cinnamon

Method

Use buckwheat flour for a gluten free, higher protein option. You can use the following recipe for both pancakes and waffles by varying the wet ingredients slightly:

Blend or whisk all the ingredients together and either cook as pancakes in melted butter or coconut oil in a frying pan or as waffles in a waffle iron.