Kids Breakfast Choices

There has been some recent media attention on children’s breakfasts, which concluded that only 2 of the myriad cereals available were suitable for kids’ regular consumption. This conclusion revealed the comparative sugar and sodium levels of these cereals, showing that the majority of cereals available contained more than the daily allowance for both substances. Not to mention the common cocktail of artificial colours, flavours and preservatives.

While this is a grave finding in itself, it leads me to wonder at what point in history cereal and milk became the only breakfast option available to children. Most commercial cereals don’t fulfil the criteria for a balanced breakfast; on the contrary, they would appear to be rather on the detrimental side. As the first meal of the day, breakfast sets up the body’s blood sugar pattern. Sugar and refined carbohydrates at breakfast create an unstable blood sugar pattern, first raising the sugars too high, which may manifest as hyperactivity and agitation, then allowing them to crash, rendering the child unable to concentrate. This, of course, applies to adults as well. Refined sugars in general challenge immunity, which at this time of year is the last thing we need. Sugary breakfasts also mean that we’re missing out on an opportunity to increase our protein intake, as well as increase our consumption of minerals and vitamins. Protein is important for growth and repair, so it’s vital that growing kids get enough. Though some cereals add a little of a few nutrients like iron and calcium, the amounts are rather token compared to 'real' food.

Breakfast, therefore, should be a balance of nutritionally rich sources of protein, fats and carbohydrates from whole foods. This will give a balanced blood sugar pattern that lasts throughout the day, allowing the child (or adult) to concentrate effectively, as well as maintain health and fitness. If you’re switching kids from cereal to this type of breakfast, you may quickly notice increased attention spans, rapid growth spurts, better agility and coordination and increased immunity.
Below you will find a list of recommended breakfast foods, followed by some recipe ideas that will be a hit with kids and big people alike


Eggs
These are high in fats (yolk) and protein (whites). Make sure you support organic and free range, as the nutrient content will be higher. To get the best from an egg always cook the white but leave the yolk runny to preserve the essential fats.

Yoghurt
Keep those little intestines coated with friendly bacteria. Make sure you buy the pot set stuff, like Mundella and Jalna

Oats
Always check the packet to ensure there’s no sugar. There are natural sugars in oats, which give it that gelatinous texture, which are a wonderful source of fibre for a clean intestinal system.

Beans
Baked beans are back, high in fibre and minerals, particularly if you myo. These can be pre made on weekends and warmed up each morning.

Nuts and seeds
These are a great addition to breakfast as they’re high in fibre, protein, minerals and good fats. For example almond spread will provide you with as much calcium as milk, gram for gram, as well as many other essential nutrients.

Fruit
Fruits are a great addition to a breakfast. They’re high in vitamins, natural sugars, water and fibre, but low in protein, so always combine them which another protein source.

There are so many breakfast options that are just as quick as cereal, yet provide adequate nutrition, while cereals fall alarmingly short. Below are some recipes that will be loved by all kids, big and small.

Nut butter toasties
Using good quality sourdough rye or oat bread, or gluten free for coeliacs, make toasts and spread them with three stripes of different nut spreads like tahini, almond and peanut paste (a health aisle brand). Or, spread a mixture of tahini and honey, macadamia spread and 100% maple syrup, hazelnut spread and mashed banana, almond paste and avocado...

Omelette
An omelette is a great way to amplify breakfast nutrition while disposing of annoyingly small quantities of leftovers from last night’s dinner. Half a salmon steak you can’t bear to throw out? Throw it in an omelette with a little wilted spinach. Or crumble in some goat cheese with fresh basil, avocado omelette is another idea. Anything goes. For kids, a pizza omelette with cherry tomatoes, cheese and basil should appeal. Or let them choose the toppings.


Chocolate Hazelnut Porridge
This recipe is such a winner, and beats the heck out of cocoa pops. To make 2 serves, soak a cup of organic quick oats (health food aisle) in a cup and a half of cold water over night. Soaking will halve the cooking time in the morning, and activates the ‘good sugars’ called mucopolysacharides. To cook, place the oats and soak water into a small pot with a cup of thin coconut milk and stir over a medium heat until thick and creamy. Stir in a teaspoon of organic cocoa, 2 teaspoons of 100% maple syrup and serve, topped with some crushed hazelnuts.

Another form of porridge which is suitable for gluten intolerants is flaked quinoa. You can use exactly the same preparation method as for oats, only you don’t need to soak overnight. These little flakes are much quicker to absorb fluid. Just place the cup of quinoa flakes into the pot and cover with a cup and a half of hot water and the coconut milk and cook over a low heat.

Breakfast yoghurt smoothies
This is a brilliant healthy breakfast for those running late mornings, since they can be whizzed up while the kids get dressed, and drunk from a milkshake cup in the car. The greatest thing about them is that any supplements they may need such as flax oil, powdered magnesium or liquid iron can be effectively concealed within! Just throw the following into the blender; pot set yoghurt, some almond meal, a banana, milk or coconut milk, fresh or frozen berries, 100% maple syrup or honey.


Feel free to email me with more recipes, success stories or other feedback.