Sometimes breakfast is boring. The reality is that many of us eat the same foods every morning now that we did 3 months ago, 6 months ago and even a year ago. And, while we may be completely fine with that, if we are giving our kids the same foods every morning, we are missing out on a significant opportunity to invite more exposure to a variety of foods.
I completely get it!! The same food equals EASY! A while back, my daughter ate oatmeal, yogurt, and banana practically every single morning. She adored this meal! I loved how easy and predictable it was. And they were all healthy foods… no problem, right!?
But as I saw her becoming more “choosy” at other meals, I realized, I would box her and limit her exposure if I didn’t begin expanding options… at ALL meals.
This doesn’t mean we can’t have our “usual” several days a week, but research shows that kids may need dozens of experiences with a variety of foods to continue to expand their diet.
I believe this can actually be a tasty and fun experience. It’s true, they won’t always like what you serve and sometimes they may decline, but these FUN breakfast ideas are nutritious and a healthier take on many traditional higher sugar, processed breakfast foods.
Apple Cinnamon Oatmeal
Oatmeal is a hearty breakfast cereal with fiber and healthy carbs to fuel your child the entire morning. The applesauce flavors and sweetens it without having to add brown sugar, maple syrup or anything artificial, like so many of the boxed brands. Give your kids the opportunity to choose which toppings they want each morning
INGREDIENTS
½ cup oats
2/3 cup water (or milk OR combination)
Pinch salt
½ tsp cinnamon
½ cup no sugar added applesauce
OPTIONAL TOPPINGS
1-2 tbsp chopped nuts (walnuts, almonds)
1 tbsp nut butter
1 tbsp flaked coconut
Diced apple or banana
DIRECTIONS
Bring water/milk to simmer. Add in oats, salt, cinnamon. Cook for 3-5 minutes or until thickened. Remove from heat and stir in applesauce.
MAKES 2 SERVINGS
HELPFUL TIP
- Double or even triple the recipe. Refrigerate leftovers. Rewarm in the microwave with a splash of milk.
Creamy Overnight Oats
This is one of the easiest ways to get a complete breakfast on the table in under 2 minutes on those crazy mornings! It has the perfect combination of complex carbs with fiber, protein and a bit of healthy fat to stay full. If you have never tried this, you must! This just may solve your morning breakfast crisis!!
INGREDIENTS
½ cup plain greek yogurt (low fat or full fat for kids)
½ cup low-fat milk (any type)
½ cup rolled oats
½ banana
1 tablespoon chia seeds
⅛ tsp Cinnamon
OPTIONAL TOPPINGS
Fresh or frozen fruit
Chopped nuts
Seeds
Coconut
Nut butter
DIRECTIONS
Combine all ingredients in a medium bowl or mason jar before going to bed. Refrigerate. In the morning, stir and add your kid’s favorite toppings.
Avocado Toast with Egg
My daughter adores “toast” and while we don’t encourage a large consumption of bread, she definitely enjoys eating avocado toast when it is on the menu! The avocado is the perfect healthy fat, the egg is just the right dose of protein and the toast will provide your child with just the right boost of energy.
INGREDIENTS
¼ small avocado
1slice sprouted grain or whole grain bread
1 or 2 eggs, hard cooked or fried
DIRECTIONS
Toast bread. Spread avocado on the toast. Add egg on top of toast or on the side.
SERVING OPTIONS
- hard-cooked cooked egg, place on top of avocado toast and fold into a sandwich.
- Halve or quarter egg, sprinkle with salt/pepper and serve along with toast
- Place fried egg on top of avocado toast and cut into sandwich
HELPFUL TIP
- Eggs can be hard cooked in mass at the beginning of the week to make this breakfast a cinch! Or, if you child prefers, take 2-3 minutes to “fry” an egg in a pan with oil spray.
2 Ingredient Banana Pancakes
Oh My…Your kids will love this recipe and you will too! It tastes just like fresh baked banana bread with only 2 ingredients and a pinch of cinnamon. Really!! It is hardly enough ingredients to be termed a recipe but you will be stunned at how good it tastes! I originally found this recipe on the FoodNetwork and was very skeptical…but I am hooked now. Make a large batch on your griddle or large non-stick pan because everyone will eat them up!
INGREDIENTS
1 banana
1 egg
Pinch cinnamon
DIRECTIONS
Preheat pan to medium heat. Mash banana in a small bowl. Whisk in egg and cinnamon; combine well. Spoon 2 tablespoon portions into a well-greased pan and cook 3-4 minutes per side. Enjoy!
SERVING IDEAS
Smear almond, peanut or other nut butter over pancake and roll up
Dollop of plain yogurt and sprinkle of cinnamon
MAKES ABOUT 6 SMALL PANCAKES
HELPFUL TIPS
- Double, triple or even quadruple the recipe to make extras. Refrigerate and/or free the extras. To warm up, place in toaster or toaster oven for a few minutes to warm through.
- Make sure to keep the heat on medium and watch pancakes so they don’t burn. The banana has sugar and will burn if left too long.
Don’t let your kids start their day without the proper fuel. Nourish their growing bodies and expand their food experiences by making these yummy breakfast recipes and teaching them how to eat to live.
For more tips, tricks and easy ideas on nourishing your little ones, check out these posts:
Giving Our Kids a Taste for Fruits and Vegetables
Raising Healthy Kids Starts at The Dinner Table
3 Lessons I Have Learned About Feeding a Toddler…So Far
TRUTH: Teach a child to choose the right path, and when he is older, he will remain upon it.
Proverbs 22:6