It’s normal to be a little fussy about food when growing up, but that doesn’t make your life any easier, right? Getting them to choose their breakfast the night before could be the solution to those maddening mornings as you try to race out the door to get them to school on time. Starting the day with a nutritious and healthy meal will support concentration, mood and energy levels so don’t go half-hearted into this important chow time.
Overnight Oats Recipe
½ cup of oats
1 cup of milk
Then you can add any extra flavours you would like! One small cored and grated apple, 3 tablespoons of chia seeds, 1 tablespoon of nut butter, 1 teaspoon of cinnamon. Involve your little in the preparation and flavours.
Method
All you need to do is mix the oats and milk together and chill in the fridge overnight.
Serves 1 hungry child
Struggling with breakfast ideas?
Well, evidence suggests that a protein, fibre rich start to the day will sustain your child’s morning right up to snack time. Try eggs on toast or a homemade granola, adding dried fruits and nuts will add valuable fibre, porridge with a banana, and the occasional pancake will always put a smile on that cute little face. A trendy smoothie is also a fabulous way to ensure your child gets a nutritional power punch of goodness! You can even sneak in some of those dreaded green vegetables as they can be hidden by the taste of fruit that kids love.
Homemade Granola Recipe
2 Cups of Oats
½ cup of nuts / dried fruit
¼ cup of pumpkin seeds or sunflower seeds
2-3 tablespoons of maple syrup or honey
2 tablespoons of oil (whatever you have handy)
Optional Extras
½ teaspoon of vanilla or almond extract
1 teaspoon of cinnamon
Method
Preheat the oven to 180 degrees.
Combine all the ingredient in a mixing bowl and mix well. Spread the mixture in a thin layer on baking sheet with parchment paper and bake until golden – This should have 15-20 mins. Check at regular intervals and mix to get even cooking.
Cool before serving and storing.
Keep in an airtight container and store in a dry, cool place for up to 2 weeks.
Chewy Energy Balls Recipe
50g oats
5 large pitted dates
3 Dried Apricots
4 tbsp smooth peanut butter (or any nut butter)
1 tbsp Chia Seeds
2 tbsp cacao/cocoa powder
1 tbsp sesame seeds
Method
Blitz all the ingredients to form a stiff dough (add a little more peanut butter if the mixture is too dry). Makes about 10 balls.
Place the mixture in the fridge to chill for 15-20 minutes.
Once chilled, divide the mixture into 10 portions using your hands or a scoop.
Roll each portion into a ball and set aside. Scatter the sesame seeds on a large plate and roll each ball in them until covered.
The balls will keep in the fridge for up to a week (though don’t be surprised if they don’t last that long!).
Liven up their lunchbox
Preparation is key to minimising stress levels (specifically yours) when it comes to the dreaded packed lunch. Variety is a challenge so planning the week’s lunch box in advance will take the pressure off. Make the lunch box up the night before, perhaps include leftovers from the night’s meal? It’s key to remember to get all the food groups you can into their lunch box. Take a look at our Wholefoods range for some great lunchbox additions.
Focus on fresh vegetables, fruit and healthy fats like the ones found in nuts and seeds, and carbohydrates such as wholegrain bread. Whatever you decide goes into that box, colour, flavour and variety will gain you brownie points and most importantly a happy child.
Egg Muffins
2 eggs
Handful of chopped veggies, meats or cheese
Method
Preheat the oven to 180 degrees.
Whisk the eggs and add the veggies, meat and cheese – The options are endless.
Devide the mixture into a lined cupcake or muffin tin.
Bake for about 10-15 mins.
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Olivia
Olivia Salter has always been an avid health nut. After graduating from the University of Bristol, she began working for a nutritional consultancy where she discovered her passion for all things wellness-related. There, she executed much of the company’s content marketing strategy and found her niche in health writing, publishing articles in Women’s Health, Mind Body Green, Thrive and Psychologies.
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