1. Smashed Avocado
Make it Lightly smash the flesh of an avocado with the juice of half a lemon and smear on toast. Top with a lightly poached egg. If that’s too fancy, just top toast with poached chicken and slices of avocado.
If your child prefers something a little sweeter in the morning, lightly smash avocado before smearing on toast, and add chopped bananas and a drizzle of honey and cinnamon.
Why it’s healthier Just half a cup of avocado contains most of your child’s daily vitamin requirements. It’s full of vitamin K that helps with blood clotting, folate for development of cells and vitamins B and C for immune system and nerve functions, respectively. This versatile fruit can also be paired with other nutritional ingredients to really fuel your kid’s day.
Make it Combine one can of cooked chickpeas with juice rom half a lemon, a clove of garlic (optional), a tablespoon of natural peanut butter, and a drizzle of olive oil. Blend in a food processor to get a smooth paste. For breakfast, serve hummus as a base with some grated carrots or boiled eggs.
Why it’s healthier People of the Mediterranean may have all the secrets to a health and longevity with a diet rich in fruit and vegetables, but the great thing is that it’s easily followed and ideal for both kids and adults.
Not only are chickpeas a great source of fibre, but they are also rich in folate, manganese and other traces of important minerals, like molybdenum for biological wellness and balance.
It’s a great breakfast starter since it gives your child an extra energy boost, being high in iron for red blood cell formation, as well as preventing fatigue. It can also keep blood sugar levels in check so he doesn’t have energy spikes during the day.
3. Spring Onions And Egg
Make it Spring onion eggs with congee may be a typical Asian breakfast, but you can turn it into a topping on toast instead. Just whip up an omelette and add two tablespoons of finely chopped spring onions.
Why it’s healthier Spring onions are an excellent source of antioxidants, as well as polyphenols, that help keep your child’s immune system in check. They also have an anti-inflammatory property to reduce the risk and symptoms of asthma.
Eggs are a complete protein food that are essential for cell generation to help your kids grow stronger. They’re rich in lutein, choline and omega-3, which help with vision, brain development and memory.
4. Corn, Tuna And Celery
Make it This yummy spread provides all the nutrition your picky eater needs to get energised for the day. Mix a can of tuna – choose one packed in spring water – with your preferred portion of corn and finely diced celery. Bind them together with a little yogurt or homemade mayonnaise.
Why it’s healthier Corn is a good source of B complex vitamins, which are important in the development of your kid’s brain. Corn also supplies a decent amount of minerals like phosphorous, potassium and zinc, which are essential for good bone health and iron delivery. It’s also a great source of antioxidants, a natural laxative and important for vision.
Tuna has a large amount of omega-3 fatty acids, which are key for brain development in young kids, as well as improving their visual development. Celery is a great source of vitamins and minerals. It also strengthens the immune system and protects against nerve damage.
Make it Alfalfa and microsprouts are important ingredients for your child’s health, but are possibly the most difficult thing to feed a fussy feeder. Use them to make funny faces with your toast, or spread with avocado and boiled eggs on toast before using the sprouts as a “hairy” decoration.
Why it’s healthier Sprouts contain loads of vitamin K, and offer a healthy dose of key nutrients like vitamin C for a strong immune system and healthy skin. It also contains bone-building calcium and potassium for strong muscles.
6. Kaya And Bananas
Make it There’s nothing wrong with this egg-based spread, especially if you get a good quality one or even make it yourself. The latter method helps you control what you put in it and you can also limit the amount of sugar added. If your child is in the habit of eating kaya for breakfast, add nutrient-rich ingredients like sliced bananas. You could also experiment with cottage cheese or sliced cheese for extra calcium and a fun spin on sweet and savoury.
Why it’s healthier Bananas are a great source of potassium, an electrolyte that the body requires for organs, cells and tissues to function normally. Another advantage is its role in growth and muscle-building.
7. Tomato-Avocado Salsa And Poached Egg Sandwich
Make it To make the salsa, mix the cherry tomatoes, avocados, Japanese cucumber and olives together. Set aside. Toss the salad with 2 tbsp olive oil, salt and pepper. Set aside. Spread 1 tsp olive oil on each slice of bread and toast until golden brown.
To poach the eggs, bring a pot of water to the boil. Stir in the white vinegar, then reduce to a simmer.
Crack an egg into a bowl. With a ladle, stir the water to create a whirlpool, then slip the egg in. Cook for 3min, then remove with a slotted spoon onto kitchen paper to drain. Repeat for the remaining eggs.
To assemble, spread the salsa on the toast. Top with a poached egg and alfalfa sprouts, and serve with the salad on the side.
8. Banana And Peanut Butter
Both the bread and banana give you the fibre content you need while the peanut butter provides you with the healthy fats to keep you going.
9. Avocado And Fruits
Fruits on fruits! This is an easy way to sweeten your avocado toast and mix up the flavours. Just slice your favourite fruits and add it to your sandwich!
10. Avocadoes And Tomatoes
Give your body an antioxidant hit by topping your avocado toast with tomatoes – they’re an excellent source of vitamin C and lycopene!
Text: Young Parents