Kaya, hazelnut spread or peanut butter – is this all Junior eats with bread in the morning? MICHELLE TCHEA offers easy alternatives that are yummy and nutritious.
Kaya, hazelnut spread or peanut butter – is this all Junior eats with bread in the morning? MICHELLE TCHEA offers easy alternatives that are yummy and nutritious.
It’s not always easy to get your kids to eat breakfast, especially at 6.30am when they’re barely awake and you’re rushing them to school. Recent research shows that children who leave home without something in their belly are more inclined to be distracted at school.
Something as simple as a slice of wholewheat toast in the morning can greatly improve their learning ability, as well as prevent chronic illnesses in adulthood. Make the most of the humble piece of toast with these creative yet nutritionpacked breakfast ideas.
SMASHED AVOCADO TOAST
Make it Lightly smash the flesh of an avocado with the juice of half a lemon and smear on toast. Top with a lightly poached egg. If that’s too fancy, just top toast with poached chicken and slices of avocado.
If your child prefers something a little sweeter in the morning, lightly smash avocado before smearing on toast, and add chopped bananas and a drizzle of honey and cinnamon.
Why it’s healthier Just half a cup of avocado contains most of your child’s daily vitamin requirements. It’s full of vitamin K that helps with blood clotting, folate for development of cells and vitamins B and C for immune system and nerve functions, respectively. This versatile fruit can also be paired with other nutritional ingredients to really fuel your kid’s day.
HUMMUS
Make it Combine one can of cooked chickpeas with juice from half a lemon, a clove of garlic (optional), a tablespoon of natural peanut butter, and a drizzle of olive oil. Blend in a food processor to get a smooth paste. For breakfast, serve hummus as a base with some grated carrots or boiled eggs.
Why it’s healthier People of the Mediterranean may have all the secrets to a health and longevity with a diet rich in fruit and vegetables, but the great thing is that it’s easily followed and ideal for both kids and adults.
Not only are chickpeas a great source of fibre, but they are also rich in folate, manganese and other traces of important minerals, like molybdenum for biological wellness and balance.
It’s a great breakfast starter since it gives your child an extra energy boost, being high in iron for red blood cell formation, as well as preventing fatigue. It can also keep blood sugar levels in check so he doesn’t have energy spikes during the day.
SPRING ONIONS AND EGG
Make it Spring onion eggs with congee may be a typical Asian breakfast, but you can turn it into a topping on toast instead. Just whip up an omelette and add two tablespoons of finely chopped spring onions.
Why it’s healthier Spring onions are an excellent source of antioxidants, as well as polyphenols, that help keep your child’s immune system in check. They also have an anti-in flammatory property to reduce the risk and symptoms of asthma.
Eggs are a complete protein food that are essential for cell generation to help your kids grow stronger. They’re rich in lutein, choline and omega-3, which help with vision, brain development and memory.
ROASTED PORK PANINI
Make it You love a good char siew pau, so why not make grilled paninis with homemade char siew pau filling? Lightly fry a small onion (diced) until translucent. Add about 200g of finely diced lean pork or mince and stir in a teaspoon each of hoisin sauce and soya sauce. Add a splash of water and cook over a low heat until the sauce becomes slightly sticky.
When cool, place in between two slices of bread and lightly grill under an oven until toasted. Why it’s healthier Vitamin B12 is naturally present in most types of meat, which is important for growth and development.
Incorporate lean meat into a healthy eating plan so your child reaps its nutritional and health benefits, such as the formation of red blood cells to promote normal brain function, as well as encouraging proper DNA synthesis for energy.
Meat is also a good source of iron – which supports a strong immune system and aids in cell growth to ward off fatigue and anaemia – and zinc, an essential mineral that also helps with your child’s overall immune system.
CORN, TUNA AND CELERY
Make it This yummy spread provides all the nutrition your picky eater needs to get energised for the day. Mix a can of tuna – choose one packed in spring water – with your preferred portion of corn and finely diced celery. Bind them together with a little yogurt or homemade mayonnaise.
Why it’s healthier Corn is a good source of B complex vitamins, which are important in the development of your kid’s brain.
Corn also supplies a decent amount of minerals like phosphorous, potassium and zinc, which are essential for good bone health and iron delivery. It’s also a great source of antioxidants, a natural laxative and important for vision.
Tuna has a large amount of omega-3 fatty acids, which are key for brain development in young kids, as well as improving their visual development. Celery is a great source of vitamins and minerals. It also strengthens the immune system and protects against nerve damage.
SPROUTS
Make it Alfalfa and microsprouts are important ingredients for your child’s health, but are possibly the most difficult thing to feed a fussy feeder.
Use them to make funny faces with your toast, or spread with avocado and boiled eggs on toast before using the sprouts as a “hairy” decoration.
Why it’s healthier Sprouts contain loads of vitamin K, and off er a healthy dose of key nutrients like vitamin C for a strong immune system and healthy skin. It also contains bone-building calcium and potassium for strong muscles.
KAYA TOAST WITH BANANAS
Make it There’s nothing wrong with this egg-based spread, especially if you get a good quality one or even make it yourself. The latter method helps you control what you put in it and you can also limit the amount of sugar added.
If your child is in the habit of eating kaya for breakfast, add nutrient-rich ingredients like sliced bananas. You could also experiment with cottage cheese or sliced cheese for extra calcium and a fun spin on sweet and savoury.
Why it’s healthier Bananas are a great source of potassium, an electrolyte that the body requires for organs, cells and tissues to function normally. Another advantage is its role in growth and muscle-building.
SAVOURY BAKED TOAST CASSEROLE
Make it Not only is this a great way to use up day-old bread, but it’s quick and easy for working mums and dads. Tear up four thick slices of day-old bread and place in a medium-sized pan. In a mixing bowl, combine two eggs, one chopped tomato and mix in a cup of whole milk.
Add salt and pepper, as well as torn up basil leaves for extra flavour. Pour the egg mixture over the bread and place it over low heat. Lightly “bake” it with the lid on for at least 15 minutes, until a nice golden crust is formed at the bottom. Why it’s healthier Egg is a great source of protein that supplies all the essential amino acids for good hormone, skin, tissue and bone health.
It also contains omega-3 fatty acids, healthy fat that are important for your child’s cognitive development, as well as for preventing heart attacks and arthritis.
Recent research shows that children who leave home without something in their belly are more inclined to be distracted at school.
