We’ve all heard the old adage about breakfast being the most important meal of the day, and it makes sense. After all, this is the meal that has to kickstart your day.
When you’ve got kids, there are other reasons why a healthy breakfast is so important too. With grown-ups, teenagers and little ones likely to eat supper at different times, this is the perfect way to catch up midweek – even just for 10 minutes. And, while the walk to school is a good time to talk, once your child is old enough to go to school independently, breakfast is your main chance to casually chat through the day ahead. This is especially valuable around exam time and on spelling test days for younger kids.
Finally, kids mimic the behaviour they see from their parents, and by starting each day with healthy food, you’re teaching them a valuable habit for life.
Breakfast recipe favourites
We’ve got a great pancake recipe, for one of the most popular family recipes out there. Use 50/50 wholemeal and white plain flour to boost iron and fibre. Make the batter the night before and keep in the fridge for quicker prep. Enjoy with lemon and a little sugar, or sliced strawberry or banana.
Porridge with strawberries and blueberries
Low GI (glycaemic index) meals like this help avoid peaks and troughs in blood sugar levels, offering a better source of energy and staving off pangs for mid-morning snacks.
If you don’t want to get the scales out first thing in the morning, you can use the ‘mug method’ to make your porridge. Just take 1 mug of oats to 2¼ mugs of liquid. (Any mug will do, as long as you use the same for both measurements.)
Boiled egg and soldiers
Egg is full of vitamins, iodine, zinc and protein, essential for energy and to help the body repair itself.
For a perfect soft-boiled egg, start with the egg at room temperature, lower it gently into boiling water and cook for three and a half minutes for a medium-sized egg or four minutes for a large egg. The yolk will be runny and the white just set. Cook for a further minute if you like your soft boiled eggs a little firmer.
Choose wholemeal, rye or multigrain bread for your toasty soldiers for added fibre.
Low-fat yoghurt, skimmed milk and a few berries or banana whizzed together in no time! Lots of vits and the benefits of dairy without too much fat. For teens and adults add a handful of oats for texture as a cholesterol-busting extra. Watching your sugar intake? Make a veggie smoothie instead. Carrot, beetroot and ginger making a winning combination.
Omega-3 rich salmon is a great source of protein to kick off a special weekend breakfast. Stir it into scrambled egg and serve with some mashed avocado.
Add some multigrain or rye toast for a healthy carb fix.
Did you know?
Serotonin (associated with how good we feel) is produced by the body in larger quantities in the morning. Eat eggs, milk and wholegrains – foods that are rich in tryptophan – to help the production of serotonin.
You’ve started as you mean to go on…
What’s your favourite family breakfast? Let us know in the comments section below.