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Breakfast food to boost brains

Recipes

Want to know what to make your little one each morning to help them learn to their max each day? Here are some fab healthy breakfast recipe ideas to create food to boost growing brains.

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Breakfast food to boost brains

When looking for nutritious options for brekkie, whole grain 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 an excellent beverage to include with breakfast. If your child doesn’t enjoy the 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. My family’s favourite omelettes include basil, broccoli, red capsicum, turmeric, zucchini and carrot.

In the morning, 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
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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 ready to be topped with fruit and natural yoghurt for a quick breakfast.

Break-time brain-boosting food

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 – sliced 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 until a sticky mixture forms, then roll into bite-sized balls

For more recipe ideas, try The ultimate and super-easy banana bread and Healthy snacks for kids

KITC Autumn issue out now 2024

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By Claire Gilligan
WITH A FIFO HUSBAND WHO WORKS AWAY WEEKS AT A TIME, CLAIRE ENJOYS FINDING FUN, LOCAL THINGS TO DO AND PLACES TO VISIT TO OCCUPY HER AND HER TWO GIRLS' TIME. ORIGINALLY FROM SYDNEY, CLAIRE AND HER FAMILY LOVE ALL THE THINGS THE SUNSHINE COAST HAS TO OFFER AND ENJOY SHOWING IT OFF TO VISITING FAMILY AND FRIENDS. Kids on the Coast is a free family magazine whats on guide for Kids: things to do, school holiday fun and free activities for kids... Fun attractions, family food & travel, kids health & wellbeing, kids parties venues, parenting, pregnancy & babies, guide for parents. Servicing Brisbane, Gold Coast, Sunshine Coast and beyond, Kids on the Coast is an online guide for parents with kids things to do with kids, schools and education and lifestyle news located on Gold Coast, Sunshine Coast & Brisbane, QLD.

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