Putting together a balanced, healthy and tasty breakfast for children is important for their physical as well as mental development. Breakfast should contain a balanced amount of macronutrients: proteins, carbohydrates and fats. It is also important to ensure sufficient vitamins and minerals through fruit, vegetables, cereals, legumes,... And we cannot forget the sensory aspect of food, children must like the taste of food. A practical breakfast should be quick to prepare, tasty and contain easily accessible ingredients.
When preparing breakfast, we focus on:
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- A balanced macronutrient ratio: a healthy breakfast should include protein (eggs, yogurt, cheese), carbohydrates (whole grain bread, oatmeal) and healthy fats (avocado, nuts).
- Vitamins and minerals: the addition of fruit and vegetables will ensure a sufficient intake of vitamins and minerals.
- Hydration: don't forget to drink, water or unsweetened tea are good options.
- Taste and variety: children appreciate it when breakfast is tasty and varied. Regularly changing their meals will ensure that they look forward to breakfast.
- Ease and speed of preparation: breakfast should be simple to prepare so that even children can manage it with the help of their parents.
Tips for a healthy and tasty breakfast for children
Oatmeal with fruit and nuts
Be careful to adapt the quantity and choice of ingredients to the child's individual needs.
Ingredients:
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- 2 tbsp oatmeal
- 1 and a half dcl milk, or vegetable drink in case of allergy to cow's milk protein
- 1 tsp honey
- A handful of different fruits (banana, apple, berries)
- 1/3 handful nuts (almonds, walnuts) or 1 tsp nut (peanut) cream
Procedure:
Cook the oatmeal in the milk according to the instructions. Once cooked, add honey to taste, chopped fruit and nuts. Mix everything well and serve warm.
Whole wheat toast with avocado and egg
Ingredients:
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- 1 piece whole wheat bread
- 1/3 ripe avocado
- ½ tsp lemon juice
- 1 egg
Procedure:
Toast the wholemeal bread in a toaster. Mash 1/3 of the avocado with a fork, add lemon juice, salt and pepper to taste. Spread on toast and top with boiled egg or ox eye.
Yoghurt cup with honey and fruit
Ingredients:
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- 3 tbsp white yoghurt
- 1 tsp honey
- 1 handful of fruit to taste (strawberries, raspberries, blueberries)
- 1 tsp peanut/other nut cream
- 2 tbsp oatmeal
Procedure:
In a glass put a layer of flakes finely ground, yoghurt, then a layer of fruit, honey, nut cream. Repeat the process until the glass is full. You can add a little granola or muesli on top.
Banana pancakes
Ingredients:
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- 1 ripe banana
- 2 large eggs
- 1/4 cup flour (wheat, whole wheat or oat)
- 1/2 teaspoon baking powder
- 1/4 tsp cinnamon (optional)
- Pinch of salt
- Minimum oil for frying
For decoration:
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- Berries 1 handful
- Full-fat cottage cheese 1 tbsp
Procedure:
Mash the banana with a fork in a bowl. Add the eggs and mix well. Mix flour, baking powder, cinnamon and salt in a separate bowl. Add the dry ingredients to the banana mixture and stir until smooth. Heat the oil in a frying pan over medium heat. Pour a small amount of batter into the pan and fry for 2-3 minutes on each side until the pancakes are golden. Serve warm with fruit and cottage cheese.
Wholemeal bread with lentils, ham and vegetables
Ingredients:
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- 1 piece wholemeal bread or pastry
- 1 tbsp light
- ½ handful cherry tomatoes
- ½ handful radishes
- 1 pcs quality ham
Procedure:
Spread the wholemeal bread or pastries with a layer of the loofah. Spread good quality ham on the bread. Thinly slice cherry tomatoes, radishes and add on top of ham.
Add children to our freeze-dried fruit and also our nut mix Cashews, almonds, peanuts natur and give them a colourful snack.
