This is a guest post from Jessica Donovan at Energetic Mama (this post contains affiliate links- which means if you follow them and purchase anything I receive a small commission, but you pay the same and help me to cover my blog costs). Last year I did her Natural Super Kids ecourse. It was eyeopening for me and I feel that I’ve learnt a lot from it. However, I still struggle with breakfasts! So I’ve asked her along for a guest post. Here’s her top wholefood breakfast ideas for kids. if this peaks your interest, she’s got a free webinar running next week and I highly recommend you do it! Over to Jessica.
Wholefood breakfast ideas for kids
I’m sure you have heard that breakfast is the most important meal of the day and it’s especially true for kids! Eating a healthy breakfast sets our kids up for a good day of stable energy levels, concentration and learning.
Unfortunately most of us have it completely wrong when it comes to what we eat for breakfast. We are brought up to believe cereal and toast are the best foods to start our day but generally they are nothing more than processed grains, sugars and other bits and pieces to make them look ‘healthy’! When kids start the day with processed grains and sugar rich foods it sets them up for tantrums, breakdowns, learning difficulties and tummy issues.
So forget everything you’ve seen on T.V. about breakfast cereal, (even the so called ‘healthy ones’) and completely avoid the cereal aisle in the supermarket to avoid temptation.
Let’s take a look at some of the important nutrients your kids need to fuel their bodies in the morning:
Protein is essential for growing bodies and helps keep little tummies full. Protein is lacking in regular breakfast foods such as toast and cereal so many kids are missing out on this important nutrient in the morning. The easiest protein sources at breakfast are nuts and seeds such as almonds and pumpkin seeds, dairy products such as yoghurt and milk and the king of protein sources – eggs!
Natural fats nourish kids and are great for brain health, nervous system development and skin health. Some ideas for healthy fat containing foods for breakfast are walnuts, chia seeds, flaxseed meal, eggs, avocado, yoghurt, milk and butter.
It’s important to chose whole grains as your kids source of carbohydrates for breakfast to ensure they have sustained energy throughout the morning (not crazy energy!) Whole grain breakfast foods include rye or spelt sourdough bread, rolled or steel cut oats, quinoa and buckwheat. Fresh fruit is also a great source of carbohydrates for kids.
I know you might be thinking – “my kids won’t eat anything else but breakfast cereals for breakfast!” or “I don’t have time to prepare us all complicated breakfast in the morning!”
- It’s true, most children resist change, so I am not saying you make complete changes over night.
- You slowly start to change their habits.
- You could start to add some of my muesli suggestion below to their regular cereal and slowly let it take over.
- You could try adding a more nutritious topping to their toast in the morning .
- You could start to buy less and less unhealthy choices for them to choose.
- A healthy breakfast doesn’t have to be complicated. My muesli can be made in advance so is an easy substitute for your regular cereal.
- The pancakes only have 3 ingredients and are quick enough to make on school mornings.
Here are some healthy whole food breakfast suggestions to get you started.
Coconut and chia seed muesli
Coconut and chia seed muesli Makes 7 serves
- 1 cup organic shredded coconut (no preservatives)
- 1 cup almond meal
- ¼ cup chia seeds
- 1 cup pumpkin seeds
- ½ cup each of pecans and walnuts, chopped or bashed into smaller pieces
- 1-2 tablespoons cinnamon
- Mix all ingredients together and put into an airtight container in the fridge. Put ½ cup
- of the mixture into a bowl with enough water or organic milk to cover. Soak in the
- fridge overnight and add some fresh sliced strawberries, peaches or apple and a
- couple of spoonfuls of natural yoghurt.
Yield 1 serve
- 1 banana
- 1 egg
- 1 tablespoon nut butter
- Coconut oil for cooking
- Mash the banana. Scramble in the egg and nut butter.
- Heat a fry pan and melt a little coconut oil in it. Pour in a heaped tablespoon of the banana mixture. Wait for bubbles to form and then flip over. Repeat with the rest of the mixture. Serve as they are or top with a little natural yoghurt and berries.
Green Scrambled eggs on sour dough
Yield 1 serve
- 2 free range eggs
- 1 slice rye or spelt sour dough bread
- Handful of baby spinach
- Big pinch of fresh parsley, chopped
- Pinch of sea salt
- Butter to serve
- Scramble eggs in a cup and cook in a pan over medium heat. Add Spinach and salt. Toast the sour dough and spread with butter. Serve scrambled eggs on toast and sprinkle over the parsley.
Want to know more about Wholefoods for kids?
Join me in my Free webinar – Wholefoods for kids! A realistic approach to boost your kids health where I will share:
• WHY wholefoods are so important for your kids!
• WHAT wholefoods are best for kids and
• HOW to encourage your kids to eat more wholefoods!
Jessica Donovan is a mama of 2, Naturopath and holistic health expert who helps families thrive. She is passionate about educating parents on nourishing their children with real food, helping to boost their health and heal naturally. Jessica combines her naturopathic knowledge with a realistic, empathetic, inspiring and down to earth approach to empower women to look after themselves and take charge of the well-being of their families.
Find her Energetic Mama blog here www.energeticmama.com