“Getting off to a good nutritional start each day is very important, especially for children," says Nadia Bowley, a dietician with a special interest in paediatrics at Netcare Blaauwberg Hospital in Cape Town. “Not only is it vital to have breakfast, but getting the right balance of nutrients helps children to concentrate and sustain their energy levels.”
Yet in the mad rush of school mornings, it’s easy to resort to commercial cereals – and many are high in sugar, salt and fat. There are healthier ways to get the mix of carbohydrates, protein, healthy fats, vitamins, minerals and fibre the kids and you need – and they won’t take long if you think ahead.
1. Power porridge
Combine half a cup each of rolled oats, milk and water in a plastic container with a pinch of salt. Microwave on high for 2-3 minutes, stirring every 30 seconds. You or the kids can then add your choice of nut butters, berries, sliced or mashed banana, seeds, cinnamon, honey or a few dark chocolate chips. Eat hot, or prepare the previous night, pop in the fridge and enjoy cold.
2. Instant eggs
On Sunday, hard-boil a batch of eggs for the week. Cover with 3cm of cool water and bring to the boil over medium heat; close the lid and set aside for 12 minutes. Peel as needed each morning, or peel the lot and keep them fresh in the fridge by covering them with damp paper towel and storing in an airtight container. “This makes a quality protein breakfast with a slice of wholewheat toast and fruit,” says Bowley.
3. Terrific toast
Top wholewheat toast with creative combos such as avocado with tomato and pesto; peanut butter with banana; cream cheese with berries or honey; slices of apple with cheddar or mozzarella; or honey sprinkled with sesame seeds.
4. Muffins with the most
Whip up a batch of bran or wholewheat muffins on Sunday with your favourite recipe and add nutritious fillings: think cheese, sweet red or yellow pepper, spinach, spring onions and mushrooms. Store in the fridge for a great cold breakfast (and lunchbox snack), or heat briefly.
5. Fruit salad
Make a big batch on Sunday, using plenty of citrus juice to prevent discolouration, and it will last in the fridge for several days. Serve with plain yoghurt and a sprinkling of seeds.
6. Fruit parfaits
The previous night, layer plain yoghurt with fresh fruit such as berries or sliced banana, and pop in the fridge. In the morning, top with low-sugar granola and chopped raw nuts.
7. Breakfast rolls
Spread wholemeal tortilla wraps or opened pita bread pockets (split to get two rounds) with nut butter (preferably unsalted and sugar-free) or cream cheese, add a whole banana and roll up; or wrap leftover cooked veggies, beans, diced meats or tofu, with avocado or salsa. Delicious!
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