With the start of the school year, you must create a good diet for your child. If mornings are hectic and you tend to feed them canned cereals with a lot of sugar, it’s time to test the options offered by nutritionists for breakfast for children or teenagers.
On school mornings, you will need to consider your child’s menu. Unlike summer vacation, you won’t be able to vary the time of the first meal of the day, and you’ll need to have quick but very consistent options, which will help you avoid excess sugar or sodium.
While kids or teens won’t turn down a serving of cereal from the breakfast box, it’s not the best choice, especially if it doesn’t contain enough fiber. With the help of specialists, you can prepare quick recipes that will not slow you down in preparing for the day that is beginning and will give the little ones a lot of energy.
Here are the options you should try for breakfast on school days:
1. Perfectly creamy and crunchy
Put on alternating layers of plain Greek yogurt, pitted grapes, pineapple and oatmeal, and at the end add a tablespoon of honey to complete a breakfast for every kid’s delight.
2. Cinnamon Toast
Choose 4 slices of wholemeal bread, soak them in milk mixed with cinnamon and vanilla essence, then brown them in a pan for 5 minutes. They go well with a serving of crunchy nuts or sunflower seeds.
3. Bacon and egg pitta
Prepare a mixture of 3 beaten eggs, 2 tablespoons of cheddar cheese and 7 strips of bacon in the evening. In the morning, use it to fill a pitta with wholemeal flour, then brown everything on the grill for 2 minutes.
4. Tortilla with granola and nuts
Fill a wholemeal tortilla with a tablespoon of peanut butter or sunflower seeds, ½ thinly sliced banana, and 3 tablespoons of granola. This crispy breakfast is ideal to eliminate the temptation to eat donuts from the first hour and will reduce the craving for sour juices.
5. Fruit and nut oatmeal
Prepare a crispy oatmeal with skimmed milk, mashed banana, 1 tsp cinnamon, 2 tbsp chopped walnuts or almonds, 50g fresh strawberries and 2-3 mint leaves. You can grate some dark chocolate on top for a special breakfast look.
6. Peanut Butter Rolled Oats
7. Bread with butter, in a new version
Choose 6 slices of wholemeal bread, spread a generous layer of high Omega-3 organic butter on top, then continue with smoked salmon, basil leaves and sage. At the end put a layer of Greek yogurt.
8. Avocado Burrito
Make an omelette of 3 eggs, avocado and ½ red pepper. Use it to fill a wholemeal omelet and sprinkle parsley over it.
9. Pretzel with cheese, raisins and nutmeg
Spread a generous layer of fresh goat cheese on a wholemeal pretzel, sprinkle with raisins and nutmeg and serve to the child with a cup of ginger tea.
10. Hard boiled egg sandwich
Choose a wholemeal bun and alternate slices of low-sodium pressed ham, lettuce leaves, slices of boiled egg, slices of apple, slices of avocado and tomato.