Tips

Breakfast ideas

Is your family stuck in a cereal and toast rut? It can be tricky to think of breakfast options that are healthy, the kids will enjoy and are quick to prepare (let’s face it, who has spare time in the morning?).

Breakfast ideas

Hopefully, these ideas will inspire you to try something different. Breakfast cereals can be high in saturated fat, added sugar and/or salt, so it’s important to read the nutrition label and find healthier choices (like plain wheat biscuits or rolled oats). If you usually start the day with a bowl of cereal, why not mix-it-up with something savoury?

Eggs

Eggs pack a nutritious power-hit and are so versatile. They are a cheap source of protein which helps you feel full for longer. Give these ideas a try:

  • Scrambled eggs on whole grain toast with a side of tomatoes or spinach.
  • An omelette with veges (e.g. tomato, capsicum or leftover roast vegetables) and a sprinkle of Edam cheese.
  • In the evening, pre-cook hardboiled eggs or bake a batch of egg muffins. They will be ready to grab in the morning (and are also great in lunch boxes).

Watch quick videos on how to cook eggs

 

 

 

Porridge or Bircher muesli

Serve with seasonal fruit (change it up for variety) and a dollop of plain yoghurt. For a dairy-free option, you can make Porridge or Bircher muesli with water or a calcium-fortified milk-alternative.

A bonus about both these recipes is that they can be made in advance. You can even prepare porridge in your slow cooker the night before! If you add fruit such as apple slices, they will cook through slowly and give the porridge natural flavour and sweetness. There are many recipes available online – it’s best to use water overnight rather than milk.

Leftovers

A great way to clean up what’s in the fridge and squeeze more vegetables into your day. A leftover roasted kumara or potato (sprinkled with chopped veges and cheese) provides the goodness of complex carbohydrates along with other vitamins and minerals. Don’t be afraid to have salad for breakfast too!

Burritos

Fill a wholemeal wrap with scrambled eggs, canned beans or legumes and a handful of veges for a quick meal on the go.

Smoothies

It’s amazing what vegetables you can add to a smoothie without kids noticing! If you’re worried they won’t like it, start off with small amounts and add more each time you make it. There are so many flavour combinations to try, here are a few of our favourites:

http://www.fuelled4life.org.nz/recipes/banana-cauliflower-smoothie

http://www.fuelled4life.org.nz/recipes/spinach-smoothie

http://www.fuelled4life.org.nz/recipes/berry-licious-smoothie

http://www.fuelled4life.org.nz/recipes/vai-fualaau-aina-vai-fala-ma-le-meleni-pineapple-watermelon-smoothie

Thank you for your feedback.
The Fuelled4life team.