Nut shake – Nut shake is a high protein shake rich in omega-3, that is good for your child’s brain health.
It contains almonds, walnuts and flaxseeds. Soak all overnight and grind to make a fine paste. Blend it with a glass of milk and a fruit. Add in dates for sweetness and a dose of iron. Children who do not tolerate milk well can be served almond milk, soy milk or coconut milk instead of dairy.
Banana pancake – Pancakes are loved by most kids. Are you a pancake fan too? We can give a healthy twist to our ordinary pancakes by adding whole wheat flour instead of all-purpose flour. Mix it with egg and milk just the way you do regularly. Just avoid adding sugar in it and instead blend in a banana or raisins for sweetness too. You can drizzle it with some honey if you wish.
Oats omelette – If your kids are bored of regular oats porridge and you’re worried about their fibre and proteins then this recipe will be a hit. Blend in a table of oats in an egg. Add onions, some greens (spinach too!), tomato and capsicum. Fry it just the way you prepare an omelette and your kids won’t even notice the oats.
Spinach Rolex with a fruit –Rolex is a term used to refer to eggs wrapped in chapati; it’s served across East Africa by street food vendors. You can make a spinach version of the rolex, or spinach and egg, add some vegetables to it. Make a habit of using whole grain flour to make your chapati, and do not use too much oil. For breakfast options, you can make the chapati thinner than usual.
Avocado toast – Avocado toast is an absolute treat for anyone, and very easy to make. You can serve the avocado plain on toast, or pretty much add anything else on it to make it sumptuous. You can add crushed nuts, peas, kachumbari, tomatoes, spinach, eggs, or make it sweet and savoury by adding some sweet potato, butternut or berries to it.
Scrambled egg, wholemeal toast, fresh fruit/juice – This old-fashioned combination still makes it to this list. Scrambled egg is a good option for kids because they rarely get burnt- hence the protein denatured- during preparation, unlike an omelette. You can enrich it by adding whole milk and/or some butter for extra energy. This coupled with wholemeal toast and a fresh fruit/juice will ensure your child has not only an energy packed but also a nutrient packed breakfast to kick start the day.
Smoothies – The list is endless on what one can include in a healthy smoothie for a child. They can be an excellent source of carbohydrate, protein, fats, vitamin and minerals in one cup, depending on the ingredients used. Good vitamin and mineral sources include fruit such as banana, apples, mango, orange, strawberries and vegetables like spinach and kale.
Protein sources include yoghurt (preferably unsweetened), milk (animal or plant derivatives such as soy, almond and coconut milk). Good fat sources would be from avocado, seeds and nuts, either whole or their butters. For some extra carbohydrate, a tablespoon or two of oat flakes would do the trick. Depending on your child’s preferences and considering balanced nutrients, get creative and serve them with a healthy breakfast smoothie every so often.