When planning out healthy meals, it’s important for you to consider options that will not only taste good, but also supply energy and satisfying proteins.
Countless studies have hailed the breakfast as the most important meal of the day and the Public Health Agency goes on further by saying it improves concentration in school and wards off the urge, for all ages, to turn to quick-fix unhealthy snack mid-morning.
Other research states that those who eat a healthy breakfast are more likely to reach their nutrient targets throughout the day and consume less calories but when the standard cereal and toast isn’t tempting your little ones to eat up before the school run, you can make these five alternativesl that will keep them on their toes throughout the day.
1.OATMEAL,RAISIN, YOGURT PANCAKES
Healthy Pancakes mixed with oatmeal, yogurt, banana and an egg! Easy to prepare, its filling and rich in protein!
1/2 cup oats
1/2 teaspoon baking powder
500ml vanilla yogurt
1 medium ripe banana
1/2 teaspoon vanilla essence
1/3 cup raisins, plus more for serving
Preparation time: 5 mins
Cooking time: 5 mins
Total time: 20 mins
- Put all ingredients except the raisins into a bowl; mix until smooth. You can blend if you choose to.
- You may need to add a teaspoon or two of almond milk if batter is way too thick.
- Set batter aside to thicken up for a few minutes.
- If batter is too thin, add a tablespoon or two more of oats and mix again.
- Lightly coat a large non-stick skillet or griddle with butter and heat over medium low heat.
- Drop batter by 1/4 cup onto non stick frying pan and spread it with the back of a spoon to increase its diameter. Add a few raisins on top.
- Cook until bubbles appear on top.
- Turn the pancakes and let it cook until golden brown on underside. Wipe skillet clean and repeat with more cooking spray and remaining batter.
2. SPECIAL FLAKES
I love this breakfast because covers grains, protein and fruit in one tempting little dish that comes cleverly disguised as a dessert!
Fibre-rich and full of vitamin C, K and E as well as B vitamins and more, this raspberry breakfast packs a healthy punch.
150 g Raspberries
150 g Strawberries- hulled and quartered
1 pinch Caster Sugar
0.5 whole Lemon juice only
400 g Low Fat Yogurt
60 g Special Flakes Red Fruit
Special Flakes Eton Mess Pots
Preparation time: 10 Min.
Extra time information:
30 more minutes resting
If you prefer to serve them for breakfast or as a healthy dessert, these beautiful pots will taste as good as they look. If you’d rather exclude the sugar try exchanging the fresh fruit for frozen, leaving it to defrost and soften before mashing.
- Add the raspberries, caster sugar , strawberries & lemon juice to a bowl.
- Stir to combine then leave to stand for some 30 minutes.
- After 30 minutes, crush the mixture with a fork.
- Layer the fruit, yogurt and cereal into glasses and enjoy, or chill until ready to serve.
3. HIDDEN SEEDED TREAT-EXOTIC TRAIL MIX CLUSTERS
This Exotic Trail Mix Clusters, using its Multigrain cereal, cram in dried mango packed with Vitamin B for boosting energy, dried pineapple and mixed seeds which are an excellent source of fibre and good fats.
These clever little Clusters make for a great sweet treat for those mornings when you need a little pick me up.
40 g Pineapples- dried and chopped
40 g Mango- dried and chopped
30 g Mixed Seeds
25 g Multigrain cereals.
100 g Caster Sugar
100 g White chocolate broken
Cooking time: 30 Min.
Additional time information:
These fruity trail mix clusters are perfect for those days when you need a sweet treat to lift your spirits. Packed with dried fruit, seeds and our multigrain hoops, they’re finished off with a coating of silky white chocolate.
- Line a baking tray with baking parchment.
- Combine the pineapple, mango, seeds and hoops in a bowl and stir to combine.
- Place a frying pan over a medium-low heat and add the sugar to melt. Don’t be tempted to stir the sugar, simply tilt the pan from side to side to help it melt evenly.
- Once melted, quickly tip the cereal mix into the melted sugar along with 1tsp water and quickly stir to coat – don’t let the sugar brown.
- Tip the coated cereal mix out onto the prepared baking sheet and spread out slightly and allow to cool completely.
- Once cool, break it up into small bite-size pieces.
- Melt the chocolate over a pan of simmering water.
- Carefully dip the base of each cluster into the chocolate and return to the tray.
- Chill in the fridge until ready to serve.
4. THE OVERNIGHT JOB
Fruit and Fibre Overnight Pots are a novel way of presenting the traditional breakfast cereal while bunging in some vitamin-boosting shredded apple and natural yoghurt.
Make up the night before to save time in the morning and serve up in individual pots.
2 whole Green Apples
1 tsp Lemon Juice
125 g Fruit and Fibre Flakes
125 ml Cloudy Apple Juice
175 ml Milk
plus extra to loosen, if necessary
350 g Greek style natural yogurt
100 g Blueberries
Honey to serve (optional)
Cooking time: 15 Min.
Additional time information:
Plus soaking overnight
Fruit and fibre overnight pots
- Coarsely grate one apple and toss with the lemon juice to prevent browning.
- Add the cereal to a large food bag, seal and bash with a rolling pin to form chunky crumbs.
- Tip the crushed cereal into a bowl and stir in the grated apple, apple juice, 175ml milk and 150g yogurt until combined.
- Cover and refrigerate overnight.
- In the morning loosen the cereal with a little milk (if necessary) and divide between 4 pots or bowls then top with the yogurt.
- Finely slice the remaining apple and arrange over the top with the berries.
- Finish with a drizzle of honey and serve.
Tip: Give yourself a little extra time in the morning by making these handy breakfast pots the night before, which are a twist on overnight oats using Flakes Fruit and Fibre. Add variety throughout the year by swapping the blueberries for your favourite seasonal fruit.
We know it sounds ridiculous but when you swap the ingredients for breakfast-friendly food groups, Bran Flake, almond and cashew fruit pizza is the ticket.
This is one for the parents with a bit more time to indulge in.
65 g Almonds
60 g Cashew Nuts
120 g Bran Flakes
120 g Date roughly chopped
60 g Coconut Oil
2 tbsp Honey
200 g Greek Yogurt
Cooking time: 20 Min.
Additional time information:
Bran flakes, almond and cashew fruit breakfast pizza
This healthy, sweet breakfast pizza is a great way of getting the whole family to eat more fruit, although it looks good enough to serve at a special brunch too.
- Add the almonds, cashews and Bran Flakes to a food processor and blitz until roughly broken.
- Add the dates, coconut oil and 1 tbsp honey and blitz again until the mixture clumps together.
- Press the cereal mixture into a 20cm round loose bottomed tart tin and level with a spatula.
- Pop in the fridge to chill for 2 hours, or until set.
- To serve, spoon the yoghurt evenly over the base, leaving a 1cm border.
- Decorate with fruit of your choice, mint leaves and a drizzle with remaining honey, slicing into even pieces before serving.Add colorful mixed fruit and berries to garnish and mint sprigs if desired.
Tip: Prep the bran flake base the night before and serve in slices in the morning with a centre piece of fruit toppings and yoghurt.
For extra fun, serve the fruit in the centre of the table and let everyone load up their own slice.
6. GREEN EGGS
It’s a firm favourite with the health-focussed eater and there’s no reason why the avocado and egg on toasted bread dish can’t please a younger audience.
Avocado and eggs are great brain foods and packed with protein which keeps your little ones fuller for longer.
1 large Avocado (whole)
1/2 half Lime
1 pinch Salt
1 pinch Pepper
1 splash Olive Oil
2 slices Whole Bread
1/2 tsps Paprika
1/2 sticks Spring Onion/ coriander leaves.
1/2 tsp Sesame Seeds
Preparation time: 15 Min.
- Cut the avocado into 2 halves and remove the stone.
- Remove the flesh from the skin into a bowl.
- Add the juice of one lime, and a pinch of salt and pepper
- Mash the avocado. You can use the back of a fork.
- Put some water in a pot on fire and boil your eggs to your feel( approximately 15mins). You can also choose to break your eggs and fry them as you please.
- Meanwhile, toast the two slices of bread. Apply the smashed avocado onto the two slices of toast.
- Mix 2 tablespoons of olive oil with half a teaspoon of paprika and half a teaspoon of sesame seeds.
- Peel you eggs and slice them into 2 halves and place on top of the toast with avocado. Sprinkle the paprika and sesame seed oil on the fried egg.
- Top with the finely sliced spring onions or coriander leaves.