Start the day right

Breakfast is indeed a very important meal - especially for kids. While adults need to eat breakfast each day to perform their best, kids need it even more. Their growing bodies and developing brains need regular refueling often, from food. When kids skip breakfast, they don't get what they need to be at their best.

In general, kids and teens who eat breakfast have more energy, do better in school, and eat healthier throughout the day. Without breakfast, your children could get irritable, restless, and tired. So make time for breakfast — for you and your kids!...the teacher will thank you in your parent-teacher meeting.

Spiced Bananas

Spiced Bananas

Here's a zesty variation on bananas that will start your child's day (and yours) with a bang. Serve alone, with a slice of toast on the side, or as an accompaniment to pancakes or toaster waffles.

Nutritional analysis (per serving)
Energy Protein Carbohydrate Fat Fiber
177 kcal 2 g 40 g 3 g 4 g

Ingredients

¼ cup orange juice
1 tsp grated orange zest
2 tbsp cream cheese
Pinch ground cinnamon
Pinch ground ginger
2 tbsp liquid honey
4 medium bananas, cut into slices

Directions

  1. In a bowl, with an electric mixer, combine orange juice and zest, cream cheese, cinnamon and ginger, beat until smooth. Transfer mixture to a large non-stick skillet.
  2. Add honey and cook, stirring over medium heat until mixture is warm and thoroughly blended.
  3. Add bananas to skillet, cook, turning slices frequently until bananas are softened and warm. Serve banana slices topped with some sauce.
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Homemade Fruit Yogurt

Homemade Fruit Yogurt

Delicious served by itself, this yogurt is also wonderful served over cottage cheese or with pancakes or waffles. Youngsters love it as a dip for fresh fruit.

Nutritional analysis (per serving)
Energy Protein Carbohydrate Fat Fiber
60 kcal 3 g 9 g 1 g 2 g

Ingredients

1 cup raspberries or sliced strawberries or peaches
1 tbsp frozen orange juice concentrate
1 cup plain yogurt
Fresh fruit, such as mandarin orange sections, whole strawberries, banana chunks, apple or pear slices

Directions

  1. In a food processor or blender, puree fruit and orange juice concentrate until smooth. Transfer mixture to a microwave-safe container.
  2. Microwave, covered, on High for 2 minutes or until warm. Cool before whisking in yogurt. Serve as a topping or sauce or as a dip with a variety of fruit.
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Scrambled egg muffin

Scrambled egg muffin

Healthy scrambled eggs don't have to be bland, try this simple vegetarian recipe - ideal for the holidays.

Nutritional analysis (per serving)
Energy Protein Carbohydrate Fat Fiber
150 kcal 27 g 50 g 15 g 5 g

Ingredients

2 eggs
few sundried tomatoes
fresh basil, torn
English muffins

Directions

  1. Scramble eggs without butter or cream, stir in chopped sundried tomato and torn fresh basil, and pile on toasted English muffin halves.
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Healthy egg & chips

Healthy egg & chips

One that dads will love! This any-time meal is perfect with a helping of baked beans

Nutritional analysis (per serving)
Energy Protein Carbohydrate Fat Fiber
216 kcal 11 g 22 g 10 g 2 g

Ingredients

500g potatoes, diced
2 shallots, sliced
1 tbsp olive oil
2 tsp dried crushed oregano or 1 tsp fresh leaves
200g small mushrooms
4 eggs

Directions

  1. Heat oven to 200C/fan 180C/gas 6. Tip the potatoes and shallots into a large, non-stick roasting tin, drizzle with the oil, sprinkle over the oregano, then mix everything together well. Bake for 15 mins, add the mushrooms, then cook for a further 10 mins until the potatoes are browned and tender.
  2. Make four gaps in the vegetables and crack an egg into each space. Return to the oven for 3-4 mins or until the eggs are cooked to your liking.
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Breakfast muffins

Breakfast muffins

Make muffins healthier with mashed banana and apple sauce for natural sweetness, plus blueberries and seeds for an extra nutritious hit.

Nutritional analysis (per serving)
Energy Protein Carbohydrate Fat Fiber
179 kcal 5 g 23 g 7 g 3 g

Ingredients

2 large eggs
150ml pot natural low-fat yogurt
50ml rapeseed oil
100g apple sauce or pureed apples (find with the baby food)
1 ripe banana, mashed
4 tbsp clear honey
1 tsp vanilla extract
200g wholemeal flour
50g rolled oats, plus extra for sprinkling
1½ tsp baking powder
1½ tsp bicarbonate of soda
1½ tsp cinnamon
100g blueberries
2 tbsp mixed seeds (we used pumpkin, sunflower and flaxseed)

Directions

  1. Heat oven to 180C/160C fan/gas 4. Line a 12-hole muffin tin with 12 large muffin cases. In a jug, mix the eggs, yogurt, oil, apple sauce, banana, honey and vanilla. Tip the remaining ingredients, except the seeds, into a large bowl, add a pinch of salt and mix to combine.
  2. Pour the wet ingredients into the dry and mix briefly until you have a smooth batter – don’t overmix as this will make the muffins heavy. Divide the batter between the cases. Sprinkle the muffins with the extra oats and the seeds. Bake for 25-30 mins until golden and well risen, and a skewer inserted into the centre of a muffin comes out clean. Remove from the oven, transfer to a wire rack and leave to cool. Can be stored in a sealed container for up to 3 days.
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Blueberry & lemon pancakes

Blueberry & lemon pancakes

Get kids to help prepare a batch of American-style cakes - the zesty-berry topping makes these a healthy brunch option

Nutritional analysis (per serving)
Energy Protein Carbohydrate Fat Fiber
69 kcal 2 g 12 g 1 g 1 g

Ingredients

200g plain flour
1 tsp cream of tartar
½ tsp bicarbonate of soda
1 tsp golden syrup
75g blueberries
1 lemon zest
200ml milk
1 large egg
butter, for cooking

Directions

  1. First, put the flour, cream of tartar and bicarbonate of soda in the bowl. Mix them well with the fork. Drop the golden syrup into the dry ingredients along with the blueberries and lemon zest.
  2. Pour the milk into a measuring jug. Now break in the egg and mix well with a fork. Pour most of the milk mixture into the bowl and mix well with a rubber spatula. Keep adding more milk until you get a smooth, thick, pouring batter.
  3. Heat the frying pan and brush with a little butter. Then spoon in the batter, 1 tbsp at a time, in heaps. Bubbles will appear on top as the pancakes cook – turn them at this stage, using the metal spatula to help you. Cook until brown on the second side, then keep warm on a plate, covered with foil. Repeat until all the mixture is used up.
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Cinnamon porridge with banana & berries

Cinnamon porridge with banana & berries

Start the day in a superhealthy way with energy-boosting oats and fresh fruit.

Nutritional analysis (per serving)
Energy Protein Carbohydrate Fat Fiber
266 kcal 12 g 53 g 2 g 5 g

Ingredients

100g porridge oats
½ tsp cinnamon, plus extra to serve
4 tsp demerara sugar
450ml milk
3 bananas, sliced
400g punnet strawberries, hulled and halved
150g natural yogurt

Directions

  1. In a medium-sized saucepan, mix the oats, cinnamon, sugar, milk and half the sliced bananas. Bring to the boil, stirring occasionally. Turn down the heat and cook for 4-5 mins, stirring all the time.
  2. Remove and divide between 4 bowls, top with the remaining banana, strawberries, a dollop of yogurt and a sprinkle of cinnamon.
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