How many times have you heard breakfast is the most important meal of the day? There is a debate about whether or not this is true. It is if you are up early and have a day of work ahead of you and it really is if you are a child or teenager who has to spend their day learning and doing sports. A balanced breakfast can make all the difference for a child`s performance in school. If they consume a sugar laden breakfast their energy levels will be up and down which will affect their behaviour. If they have no breakfast they will not have as much energy for the day and if they don`t have a balanced diet their immune system and long term health can be compromised. So what should the family be eating? Here are my top ten back to school breakfasts.
1. Cereal
Many cereals are laden with sugar. It is important to look at the labels when picking them. Anything less the 5g per 100g of sugar is ideal. Kellogg`s Bran Flakes, Weetabix and Shredded Wheat are all low sugar options and slow release carbohydrates. This means they are ideal for our energy levels. Add banana, blueberries or mango to naturally sweeten. It is important to be aware that different brands have varying amounts of sugar. Kelloggs cereals usually fortify their cereal which provides your child with much needed micronutrients (this is not an ad btw!). Use low fat milk to provide a good source of calcium.
2. Eggs on toast
Scrambled, poached or boiled whichever way you like to cook your eggs, they are incredibly quick to make. Two eggs per person is a portion of protein. Children and teens need 2 portions of protein per day. Wholegrain or wholemeal toast are good sources of carbohydrates too. Add half an avocado for some healthy fats and tomato as one of their 7 a day. Sorted!
3. Porridge
My all time favourite. There is nothing more warming than a bowl of porridge on a cold morning. It is so versatile too. Check out some of the different serving ideas here.
4. Smoothie
One Smoothie a day is recommended. Use a mix of fruits, vegetables and seeds. When fruit and vegetables are blended for smoothies the fibre is broken down. However, they are packed with lots of vitamins and antioxidants, so important for the immune system!
5. Breakfast Muffins
Making a batch of muffins in advance is a great time saver, pop them in the freezer and take one out the night before it is needed. My breakfast muffin recipe is super easy and packed with goodness.
6. Yogurt, Compote and Granola
Granola can be loaded with sugar so be aware, much like cereal look for 5g or less per 100g of sugar on the label. Or make it yourself! Add 4 tablespoons of granola to 6 tablespoons of Greek yogurt (low fat) and add one tablespoon of compote. It is that easy!!
Compote recipe: Boil a bag of frozen fruit until the fruit starts to dissolve, add 1 tablespoon of sugar and 3 tablespoons of chia seeds. Leave to cool, store in an airtight flask in the fridge.
7. Beans on toast
Baked beans are a bit like marmite, you either love them or hate them. I love them, so quick to prep and super tasty. Try to choose the low sugar option if you can. Serve on wholegrain toast with a glass of unsweetened fruit juice.
8. Overnight oats
Get the kids to make overnight oats themselves. They offer all the benefits of porridge but is served cold. You can find the recipe here.
9. Mashed Banana on Brown Bread
There is nothing easier than brown bread with mash banana. Make my delicious brown bread ahead and freeze it in slices. SO GOOD!
10. Pancakes
The crepes version is my favourite. You can make the batter the night before and take 5 minutes in the morning to cook them. Serve with low fat cream cheese and berries…yum!