RECIPES: Breakfast brain boosters

25 January 2019

Want to know what to make your little one each morning to keep their brain boosted all day?

A brain boost for breakfast …

When looking for filling nutritious options for breakkie, wholegrain bread, organic cereal, fruit, milk, natural yoghurt or eggs are great ideas.

For children older than two years, low-fat milk or nut milk is a good beverage to include with breakfast. If your child doesn’t enjoy the types of foods generally associated with breakfast, consider serving dinner leftovers or a mix of fresh vegetables that may appeal to them more.

Two-egg omelette

A time saving tip for busy mornings – before bed, cut up an array of vegetables and fresh herbs. You can use any vegetables that you have. One of my family favourite omelettes includes basil, broccoli, red capsicum, turmeric, zucchini and carrot. 

In the morning, simply mix your vegetables and herbs with two whisked eggs, heat one tablespoon of coconut oil in a pan and cook until golden brown. 

Protein-powered smoothie

A smoothie can be a perfect breakfast for children who usually skip breakfast or eat on the run. Blend the following ingredients until smooth.

  • ½ cup nut milk (we love almond)
  • 1 tbsp honey
  • 2 tbsp organic oats
  • 1 large banana
  • 1 cup Greek yoghurt
  • Sprinkle of nutmeg

Super muesli

One batch of this muesli makes roughly 4½ cups. For an extra dose of nutrients, serve with fresh fruit and a dollop of natural yoghurt.

  • 2 cups organic oats
  • ¼ cup flaxseeds
  • ¼ cup chopped walnuts
  • ¼ cup chopped almonds
  • 2 tsp ground cinnamon
  • ⅓ cup fresh orange juice
  • ⅓ cup rice malt syrup
  • ¼ cup coconut sugar
  • 2 tsp coconut oil
  • 1 tsp vanilla extract
  • ¼ cup goji berries
  • ¼ cup dried cranberries
  1. Preheat oven to 180°C.
  2. Combine oats, flaxseeds, walnuts, almonds and cinnamon in a mixing bowl.
  3. Combine orange juice, rice malt syrup and sugar in a small saucepan. Cook over a low heat until the sugar dissolves, stirring frequently.
  4. Remove from the heat and stir in coconut oil and vanilla.
  5. Pour heated mixture over oat mixture, stirring to coat.
  6. On a lined baking tray, spread mixture in a thin layer and bake for 12 minutes, stir mixture, then bake for a further 12 minutes or until golden brown.
  7. Spoon mixture into a bowl and mix through goji berries and cranberries.
  8. Cool completely before placing into storage containers. The muesli should last for up to seven days in a cool pantry. For breakfast on the run, divide the muesli into smaller containers that are ready to be topped with fruit and natural yoghurt for a quick breakfast.

A brain boost for break-time …

Your child’s school may specify what type of food students can bring for their break snack, however you may like to try some of these quick and easy healthy options:

  • Fruit skewers – slice banana, strawberries, rockmelon, watermelon and alternate pieces onto a wooden skewer
  • Veggie sticks with dip – slice carrot, cucumber and red capsicum lengthways and serve with a dollop of hummus
  • Whole fruit – mandarin, kiwi fruit, strawberries, apple, pear and peaches
  • Cheese – cheese wheels, diced cheese or cottage cheese with rye crackers
  • Yoghurt – calcium-enriched soy yoghurt, natural yoghurt and coconut yoghurt
  • Tofu bites – bite-sized tofu pieces baked with parmesan cheese
  • Bliss balls – blend dates, almonds, pumpkin seeds, goji berries, cinnamon, coconut oil, sunflower seeds and cacao together until a sticky mixture forms, then roll into bite-sized balls

Stuck for lunch too? Check out out simple healthy lunchbox ideas, 10 ways to avoid the lunchbox rut and our very best banana bread recipe.

What do your kids like to eat for breakkie/break?

Written by

Belinda Brown

Belinda Brown is a food and lifestyle coach with qualifications in food coaching and nutrition. Belinda’s passion lies in child nutrition, the role of nutrition in chronic diseases and healthy weight loss; however, she has an array of clients from all walks of life. Belinda’s mission is to inspire and educate people to learn that quality nutritious food can be delicious. For more information on Belinda, visit www.thephysiomovement.com.au and www.facebook.com/thephysiomovement.

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