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Healthy Summer Breakfasts for Kids
Posted on Aug 13, 2013 by Samantha Lancaster (G+)
Stuck for ideas on what to cook for kids over the summer? Make a start with these nutritious and delicious breakfast recipes.
Breakfast is the most important meal of the day. Kids in particular need a nutritious and filling kick-start to their metabolism that maintains blood glucose levels right through till lunch and prevents unhealthy snacking. Here are a few healthy and delicious breakfast ideas that are easy and sure to get your little ones off to a good start.
1. Easy Whole Wheat Banana Pancakes
This is the ultimate, balanced power breakfast to hit all the right spots and keep hunger locked up till lunch.
1 cup whole wheat flour
1 teaspoon of baking powder
¾ teaspoon baking soda
¼ teaspoon salt
1 teaspoon honey
1 egg (beaten)
¾ cup semi skimmed milk (and a splash more if necessary)
1 tablespoon sunflower oil plus a little for frying
1 ripe banana (mashed)
Low fat yoghurt, fruit and a dash of honey or maple syrup to serve
1. Whisk together the flour, salt, baking powder and baking soda.
2. Make a shallow hole in the center of the flour mixture and pour in the beaten egg, milk, honey and vegetable oil. Whisk together thoroughly, but be careful not to overmix.
3. Gently fold mashed bananas into the batter using a spatula.
4. Add some vegetable oil to a frying pan or griddle (non stick pans work best), and wipe away excess – the pan should be lightly coated in a layer of oil. Heat to medium-high, then add pancake batter using a soup ladle.
5. When the pancakes have set and begun to brown on the underside, flip them over using a spatula to cook the other side.
6. Serve with low fat yogurt, fruit and a light drizzle of honey or maple syrup. You can add a pinch of cinnamon to final dish or the dry flour mix if desired. Leftovers can be frozen.
2. Berry Good Smoothies
This is for kids that don’t like breakfast, but can handle a milkshake style drink. They’ll get their requisite dairy, grain vitamins and a bunch of omega fatty acids and antioxidants too, which all make for a filling, energy giving, brain booster of a breakfast.
1 cup or a handful of dark berries – raspberries, blackcurrants, blackberries, red currants, cranberries and so on. Frozen berries are an ideal and economical option; allow them to defrost a little first.
1 cup low fat yogurt
½ cup orange juice
2 tablespoons semi skimmed milk
1 ½ tablespoons of toasted wheat germ (to toast, simply sprinkle in a hot frying pan and gently roast for a minute or two, but don’t allow to color or burn).
1 tablespoon of honey
¼ teaspoon vanilla extract
1 teaspoon of powdered organic spirulina (optional – but this is a great way to mask the slightly algae-like taste of spirulina and give your child a huge nutritional boost – it’s particularly beneficial for non meat eaters as spirulina is rich in iron, and can be easily purchased from most health food stores).
Blend everything together in a food processor and pour into a glass – simple! It’s best to drink the smoothie straight away, although the finished beverage can be stored for an hour or two without too much change in taste or consistency.
3. Healthy French Toast
French toast is often full of unhealthy fats and sugars, but by omitting the refined sweetener and egg yolks, as well as using a whole grain bread, your kids will get all the taste and nutrition without the empty carbohydrates.
2 slices whole grain bread
2 large egg whites
¼ cup semi skimmed milk
¼ teaspoon cinnamon
¼ teaspoon flavored extract (banana, vanilla or almond all make great additions).
Vegetable oil for frying
Fresh fruit, nuts and honey or maple syrup to serve
1. Place egg whites, milk, cinnamon and flavor extract in a bowl and whisk until combined.
2. Soak the bread slices in the mixture until the slices are wet and have absorbed quite a bit of liquid. Be careful to avoid over-soaking, or the bread may break apart.
3. Lightly coat a frying pan or griddle with oil, and heat on medium-high.
4. Fry the bread till brown on the underside, then flip over and repeat.
5. Sprinkle with a little honey or maple syrup, add berries, fruit and nuts to serve.
4. Turkey ‘Sausage’ Muffins
These are a little like the famed McDonald’s Sausage & Egg McMuffin, but made with pure ground turkey (or chicken) meat instead of pork. These poultry breakfast sandwiches are sweetened with a little apple puree, bound with egg white and served in healthy whole grain muffins, which means less fat and more good grains. This dish is perfect for protein lovers that can’t live without meat, and makes a great brunch option.
½ lb ground turkey or chicken breast
¼ cup unsweetened apple purée
¼ cup dried breadcrumbs
Pinch dried sage
1 tablespoon chopped onion
Salt and pepper to season
1 egg white lightly beaten
Vegetable oil for frying
1. Combine the ground meat, apple puree, bread crumbs, herbs, onion and salt and pepper in a bowl.
2. Mix in the egg white.
3. Divide the mixture into small balls and flatten out into patties
4. Oil a frying pan or griddle on a medium-high heat and fry the patties on both sides until well cooked through.
5. Toast the Muffin and serve the patties inside the muffins with some grated hard cheese (or a slice if preferred).
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