3 breakfast ideas kids (and parents) will love
Power your child's brain and body with these quick, nutritious and affordable recipes.
Good nutrition paves the way for a child’s development, helping them grow up happy and healthy.
Leanne Brown, author of the award-winning cookbook Good and Cheap, invited us into her kitchen to share some ideas for busy parents.
Try out these recipe ideas for children aged 12 months and older: They’re easy, nutritious and tasty!
1. Tomato scrambled eggs
This pile of fluffy, creamy eggs holds together a mass of tangy, juicy, sweet tomatoes. This dish is best enjoyed when tomatoes are in season. Serve the eggs with pieces of toast or tortilla, if you have any on hand.
Ingredients
1/2 tablespoon (7 g) butter
4 small (or 2 large) finely chopped fresh tomatoes
4 eggs
Additions: Sprinkling of finely chopped fresh basil or other herbs / spices available where you live.
Serving size: These measurements will serve 2 adults. For a toddler the suggested amount is about 1/2 to 1 egg.
How to make it
- Melt the butter in a small or medium nonstick pan over medium heat, swirling it around to coat the pan. Add the tomatoes and cook until they release their juice and most of it evaporates, 5 to 7 minutes.
- Meanwhile, crack the eggs into a bowl and beat lightly with a fork.
- Turn the heat down to low and add the eggs to the pan. Using a spatula, gently mix the eggs with the tomatoes and stir carefully and continuously, to keep the eggs from forming chunks. Turn the heat down as low as possible; the slower your eggs cook, the creamier they’ll be.
- Once the eggs are cooked to your desired consistency, turn off the heat and add any chopped herbs. Basil is the best with tomatoes. I like my scrambled eggs loose and juicy with the eggs forming very soft curds. You can let them cook a little longer if you prefer your eggs drier.
| Good to know: Nutrition facts |
|---|
| Eggs are regarded a 'complete' source of protein as they contain all nine essential amino acids – the building blocks for children’s growth. They are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. |
| Tomatoes bring vitamin C and A – great for your child’s immune system, and basil is also rich in vitamins. |
| Small pieces of whole-grain bread or tortillas can be a good source of fibre, but avoid ones with added sugar. |
2. Dressed-up oatmeal porridge
Porridge is a hot and comforting breakfast that will give your child and you energy for a great morning. Basic oatmeal porridge has a reputation for being dull, but this recipe can be dressed up in so many ways, you’ll never get bored.
Think of basic porridge as a foundation. Make it your own. Whether it’s milky, fruity or savoury, you can find a favourite way to enjoy a hot bowl of oats with your children in the morning!
Ingredients
1 cup (100 g) rolled oats
2 cups (500 ml) water
Additions: 1/2 cup (50 g) mashed berries, finely chopped fruit, or other healthy options like nuts. It’s surprising how many variations you can come up with just by trying a new fruit or combining several varieties.
Serving: These measurements will serve 2 adults. For a toddler the suggested amount is about 1/3 cup (30 g) of oats.
How to make it
- Add the oats and water to a small pot and bring to a boil over medium heat. Immediately turn the heat to low and place a lid on the pot.
- Cook for 5 minutes, until the oats are soft and tender and most of the water has evaporated. You can add more water if you like your porridge smooth and thin, or use slightly less to make it thick and creamy.
Berry porridge
Cook the porridge as directed in basic porridge (above). Two minutes before it’s ready, add 1/2 cup (50 g) of mashed berries and stir to combine.
| Good to know: Nutrition facts |
|---|
| With their high content in protein, magnesium, iron and zinc, oats support your child's immune system and are a good source of energy. |
| The fibre-rich, slow-burn carbohydrates in whole-grain oats supply a steady stream of energy that your kids’ bodies and brains can draw upon all morning long. |
| To make porridge more nutritious, cook it until it’s thick enough not to run off the spoon. |
3. Yogurt smash!
There are so many types of yogurt in the grocery store: some low in fat and high in sugar, some with cute animal pictures. Some are Greek. Some have chocolate shavings and candy. Now forget about all of that. Starting with plain yogurt, you can make super flavours in your own kitchen, where you know exactly what’s going into it. Ask your kids what flavours they can imagine and go make it! It’s a lot more fun than letting the supermarket choose for you. Try something new and smash it in! Here are just some ideas that work great with yogurt.
Ingredients
Plain yogurt with one or more of the following:
- finely chopped fruit (e.g. bananas)
- mashed berries
- shredded coconut
- and a pinch of fantasy!
Serving: For a toddler the suggested amount is about 1/3 cup (85 g) of yogurt.
| Good to know: Nutrition facts |
|---|
| Yogurt is a great food when introducing your child to solids foods (from 6+ months). |
| Calcium and protein are key for your child’s bone health. |
| Plain, full-fat yogurt is the most beneficial as it’s low in sugar and babies need fats in their diets for proper growth and brain development. |
As with any food, these recipe ideas should be eaten alongside the full range of nutrients that make up a healthy diet. See these tips for feeding your 1-2 year old.
Leanne Brown is the author of Good and Cheap, a cookbook for people with very tight budgets. The book won the 2015 International Association of Culinary Professionals Judge’s Choice Award. Shortlisted for the Forbes 30 Under 30 list for Food and Drink, Leanne was named one of the Most Innovative Women in Food and Drink by Food & Wine and by Fortune. To learn more about her cookbook, please visit www.leannebrown.com
