It’s not a myth – breakfast is the most important meal of the day; plenty of nutritionists and even Public Health England agree. After a good night’s sleep our metabolism and brain need quick firing, and this is especially important for children as they grow. A nutritious breakfast is the key to doing that.
Many of us seem to hit a bit of a brick wall when it comes to a nutritious breakfast – the food options available to us and the amount of time we have to prepare this important meal can be limited. Many of us have busy schedules morning, noon and night and this can impact the choices we make – especially with food.
Hidden health dangers – is cereal a nutritious breakfast?
Convenience can tend to overtake nutrition when we’re busy, but that’s not always a healthy choice. It’s so important for little ones to enjoy a good balance of carbohydrates, fats and proteins, but many popular breakfast foods, especially those marketed at children, have ‘added sugar’ as an evil nemesis. Even the so-called healthy cereals and microwave pots you see on the shelf, and saintly looking yoghurt drinks in the fridge, aren’t always much better. They may ease the grab and go situation but they can also be laden with sugar – there’s an average of 12g sugar in breakfast cereals.
If these are the options you usually give your children, although you might be thinking they are a good breakfast, they could already on their way to school with half their daily sugar intake in their system. This over saturation of sugar can impact on their brain function as their bodies struggle to cope with the demand, creating a toxic effect.
Learn Play Grow likes to help, so we’ve found you a nutritious breakfast option that you can give your children as an alternative to sugary cereals and less healthy options.
A good breakfast isn’t just for kids, either – this recipe is great for all the family so that you all make sure you’re filled up every morning with a nutritionally balanced breakfast – one that doesn’t take up too much time and keeps you going until lunch.
Recipe for a delicious breakfast
Kids always enjoy eating fun, exciting foods – we eat with our eyes – so this scrumptious recipe is a sure winner and it’s so simple, too.
Banana pancakes with yoghurt and berries
- 1 cup whole wheat flour
- 1 large egg
- 1 cup skimmed milk
- 2-3 ripe bananas mashed (about 1.5 cups)
- 1.5 tsp vanilla extract
- 1 ½ tsp baking powder
- ¼ tsp salt
- Tub natural yoghurt
- Assortment of fresh or frozen berries
- In one bowl, place the ripe bananas and mash until fairly smooth and set aside
- In a separate bowl place the dry ingredients and whisk. Then in a small bowl place milk, egg and vanilla extract then also whisk. Combine egg mixture with dry ingredients and stir well. Then fold in bananas and let stand for a while.
- Heat a pan/griddle with a little oil then ladle in the mixture flipping after 2-3 minutes.
- Once cooked stack on plate and add a spoonful of natural yoghurt, a squirt of honey and your favourite berries.
And there you go – a perfectly nutritious and scrumptious breakfast for the family which contains healthy carbohydrates and proteins (with no added sugar) that keep you satisfied for longer and limits any snacking on high sugar treats prior to lunch.
Enjoy your day!