Top tips to set them up for the day
I can’t quite believe that the summer holidays are nearly over and that it looks like they will ALL finally be going back to school now lockdown restriction have eased! Yippeee!!!
There are a couple of things that worry me about my 3 kids (aged 10, 13 and 16), firstly how on earth are they going to be out of bed in time, and second, are they actually going to eat breakfast for the first time in months and months!!
Some retraining is going to be needed and fast! I am going to have to be very realistic and very helpful for the first few weeks by having things prepared in advance, making it quick, easy and fast to eat or even transportable. I know that doing their hair (yes for my son as well as the girls!!!) is going to take priority over consuming a decent breakfast.
So what is it they need to set them up for the day…..
- They need energy but without a rollercoaster of sugar spikes and crashes so try to avoid refined sugar filled options.
- They need to feed their brains to be alert so include brain boosting nutrients and healthy fats to support concentration and keep fatigue at bay.
- They need to avoid getting hungry before its lunchtime so including protein and fibre is important to help keep them satisfied.
Best foods to focus on to set them up for the day
- Fruit – Bananas are great for energy and brain support with plenty of B vitamins. Berries and especially blueberries are full of antioxidants and polyphenols which support the brain and cognitive performance.
- Vegetables – full of fibre and a variety of nutrients and antioxidants.
- Yoghurt – great for protein and healthy fats.
- Oats – full of soluble fibre and slow release carbs.
- Eggs – a pre-prepared vitamin pill including choline to support memory, concentration and cognitive function. Eggs are also a good source of protein and healthy fats.
- Nuts and seeds – providing protein and healthy fats.
5 Quick & Easy Healthy Breakfast Ideas
Smoothies that tick all the boxes
Not all smoothies are made equal, but a good smoothie with a balance of more veg than fruit, some protein, good fats and slow release carbs makes a great option for a quick to consume or on the go breakfast.
- Hand full of cooked or raw chopped beetroot
- Handful of berries of your choice
- Chunk of cucumber
- ¼ avocado
- 2 tbsp oats
- 1 tbsp cashew nuts (or for nut free some full fat yogurt)
- Squeeze of lemon juice
- Slice of ginger
- Water and ice
Pimped porridge or overnight oats
Oats are a great option made even better when pimped with some fruit and protein. Whether you like your oats hot or cold they can be prepared in advance, soak the oats in enough milk of choice to just cover. You can add fresh fruit like grated apple or dried fruit, nuts, seeds, spices like cinnamon or ginger too. Alternatively leave them plain, especially if you want to heat them up, and pimp in the morning when you know what you fancy. A dollop of yogurt never hurt either.
Seedy cinnamon eggy bread
This is a favourite in our house (as long as I make it while they do their hair!!). Use a good quality wholegrain seedy bread and soak a slice in beaten egg with a little added milk and a good sprinkle of cinnamon and then fry in coconut oil for a few mins on each side. Top with fresh fruit and nuts, nut butte or yogurt.
Vegetable frittata or eggy muffins
A great make ahead savoury option and a good way to use up left over cooked veggies. Heat a little oil in a small skillet and add cooked veggies and heat through. Then whisk up 6-8 eggs with some milk along with lots of fresh or dried herbs and seasoning and pour over the veggies. Cook on a medium heat until it begins to set and the base is browned. Then place under a heated grill to cook and brown the top. You can make these in a muffin tin and bake in the oven until the egg is set – remember to grease the tin.
Yogurt & Berry Parfaits
So quick and easy to throw together but looks so impressive that the kids always want to tuck in. Take a jar or glass and add some yoghurt then some berries (or other chopped fruit) then some low sugar granola (go to my website for a recipe). Keep layering to the top! Serve and enjoy! You can puree fresh fruit in a small blender to make a sauce to drizzle over too!