Healthy Breakfasts on the Run
Posted by Mandy Sacher on July 17, 2017
Posted by Mandy Sacher on July 17, 2017
It’s no secret that breakfast is the most important meal of the day. Children who eat breakfasts that are made up of complex carbohydrates, protein and healthy fats are less likely to feel irritable and tired by mid-morning than children who skip breakfast, or fill up on sugary, processed options. That is reason enough to start your child’s day with a healthy, wholefood breakfast!
Unfortunately, breakfast is also one of the busiest times in the family home, so it’s not surprising that the first meal of the day gets overshadowed by the challenges of getting everyone out the door on time. We’ve all been there. I’ve been there. The struggle is real.
Eating on-the-go is a reality for many families, but with some minor preparation you can ensure kids still receive a healthy, nourishing breakfast. A few hours baking on the weekend, or some light preparation the night before, can lead to a more relaxed morning routine.
Below are Wholesome Child’s quick and easy, guilt-free breakfast ideas that are suitable for the whole family!
Quick and easy breakfast hacks:
- Boiled eggs are a perfect breakfast food which can be prepared the night before – to save time boil a batch on Sunday evening to have throughout the beginning of the week.
- Sweet potato pikelets – make a batch for an easy dinner on Sunday night and use leftovers for brekkie on Monday morning.
- Natural yoghurt or coconut yoghurt with home-made granola – granola can be pre-prepared and lasts for ages if kept in an airtight container in the freezer. To sweeten further simply add chopped fresh fruit or drizzle with a teaspoon of raw honey or manuka honey or pure maple syrup. Watch out for the fruit flavoured yoghurt versions though, which can have a lot of added sugar.
- French toast – most people don’t realise that this can be prepared the night before and heated up in the morning in a frypan (takes two mins).
- Soak oats overnight in twice their volume of milk or water – this will reduce cooking time by half. Place in a pot and bring to the boil, allow to cook and add any toppings your child might like e.g. maple syrup, cinnamon, chopped walnuts, blueberries, etc. Cooked oats, stored in an airtight container can last for 2-3 days in the fridge. Only heat up the portion needed for each brekkie. They can also be sent to school in a thermos for a late breakfast option.
- Wholegrain or sourdough toast with one of our favourite spreads from the Wholesome Child Cookbook – fig jam, apricot and cinnamon compote, raspberry and chia jam, or home-made choc spread. Mix jam with almond butter or peanut butter for added protein. Jams, compotes and spreads will last for two weeks in the fridge and for over six months in freezer.
- Mango and chia pudding – takes 5 min to prep, simply add 4 tbs of chia seeds to 1 cup of milk of choice (we love almond milk or oat milk) then add your favourite toppings e.g. sliced strawberries, blueberries, apple puree or chopped mango. Divide into small containers, place in fridge overnight for a ready-to-go breakfast option.
- Muesli bars – healthy home-made muesli bars are an excellent on-the-go breakfast when there is no time to spare. Check out our apricot and muesli bars, or see recipe below.
- Leftovers, leftovers and more leftovers – leftover dinners can turn into a nutrient packed power breakfasts. For example, leftover quinoa or brown rice can be tossed together with a scrambled egg or thrown into a cup of sweet potato soup. Leftover soup is perfect for the cold winter months. Leftover macaroni and cheese or beef and veggie meatballs can be warmed up and eaten in the car on the way to school (it may seem strange to some but common in many cultures to start the day with savoury dishes).
With a few spare hours on the weekend you can also prepare the following recipe in advance and freeze for those days when you need a quick option. Double the recipe amounts and bake in bulk to save even more time.
Wholesome Child’s On-the-Go Breakfast Bar
These deliciously crunchy, super seed, nut butter bars are so easy to make. Packed with nutritious seeds and held together with nut butter of your choice. Experiment by adding chopped dried fruit, cacao nibs or drizzling with melted dark chocolate.
Prep: 10 minutes, plus two hours chilling time
Serves: 16-20 bars
- 3/4 cup nut butter
- 1/3 cup maple syrup
- 1 tbsp coconut oil
- 1 tsp vanilla extract
- 1 tsp cinnamon
- 1 pinch salt
- 1/2 cup buckwheat kernels
- 1/2 cup shredded coconut
- 1/3 chia seeds
- 1/3 cup sesame seeds
- 1/4 cup sunflower seeds
- 1/4 cup pepitas
- Line a small baking dish with wax paper.
- In a bowl, mix together the buckwheat, coconut, chia seeds, sesame seeds, sunflower seeds and pepitas.
- In a small saucepan, heat the peanut butter, coconut oil, maple syrup, cinnamon, vanilla and salt, stirring all the time. As soon as the mixture comes to the boil, take off the heat and pour into the seeds. Mix well to combine, and then pour immediately into the prepared baking tray.
- Top with another sheet of baking paper and pack down very firmly with your hands.
- Let firm up in the fridge for 2 hour before cutting into bars.
Tip: Either leave the bars as they are for an ooey-gooey no-bake treat, or make into more of a breakfast bar by baking them: heat oven to 160C/325F. Cover with another sheet of baking paper and bake for 30 minutes. Allow to cool completely before cutting into bars. For thicker bars, pack into one end of the baking tray, rather than spreading the mixture out to all 4 corners.
Storage: Store in an air tight container and eat within 3 weeks.
To Freeze: Cool completely and place in plastic bags or air tight container, one layer at a time. To stack, use a piece of baking paper in between.
For more delicious, healthy, on-the-go breakfast options check out the just released Wholesome Child Complete Nutrition Guide and Cookbook.