60 second summary:
- A healthy breakfast helps fuel your and your children’s concentration and activity
- But preparing a balanced breakfast on a weekday can be a time challenge
- Try one of these 5 options to get more nutrition into your weekday breakfast:
- Add grated fruit or vegetables to overnight oats
- Top toast with sliced fruit or salad veg
- Make a breakfast burrito with what you have in your fridge
- Whip up a quick smoothie
- Add grated fruit and vegetables to pancakes
We all know a healthy, balanced breakfast is important to fuel your (and your child’s) day, from helping you concentrate at work/class or getting through exercise/sports matches, etc. However, mornings can be hectic, and it’s not always possible or practical to spend lots of time preparing breakfast. Instead, here are five options for quick weekday breakfasts that will keep you and your children going until break time while sneaking in a portion of fruit or veg.
1. Carrot cake overnight oats
Mix half a finely grated carrot with 50g oats, a pinch of cinnamon and mixed spice, 150ml milk of your choice, cover and leave in the fridge overnight. In the morning, add a teaspoon of honey or maple syrup, a large spoonful of Greek yoghurt and a handful of sultanas, stir and serve.
2. Toast (three ways)
Toast is an easy grab and go option but isn’t always very balanced. Here are three ways to add nutrition and interest:
- Wholemeal, seeded toasted bagel with peanut butter, sliced banana and a pinch cinnamon (avoid taking this into school if there is a no nut policy)
- Wholemeal toast with cream cheese and sliced strawberries – it works even better with goats’ cheese
- Toasted flatbread with hummus and tomato
3. Breakfast burrito
Usually, it’s a dish that needs a bit of time but, if you prepare a hardboiled egg the night before, you can assemble and go in the morning. Take a wholemeal tortilla and add some mayonnaise, avocado if you have any, some diced tomato and the sliced egg, some grated cheese and torn ham if you wish. Simply wrap and eat!
4. Everything smoothie
A smoothie doesn’t have to just contain fruit. Start with 200ml milk of your choice, add 3 tablespoons of oats, a handful of frozen berries, half a banana and a heaped tablespoon of Greek yoghurt, blend and enjoy.
5. Apple and cinnamon pancakes
You can pre-make these if you’re really stuck for time in the mornings.
Place 100g self-raising flour (ideally wholemeal) in a bowl and add a teaspoon of mixed spice, a grated apple, a large egg, 4 tablespoons of plain yoghurt, 100ml milk of your choice and beat together until well combined. Stir in a handful of raisins or sultanas. Heat a small amount of oil in a non-stick pan and add a tablespoon of the mixture per pancake – the recipe makes about 8 pancakes. Cook in batches and turn each pancake over after 1-2 minutes.
Serve them with Greek yoghurt and extra fruit (tinned or fresh). They keep in an airtight container for 3 days.
We know making a nutritious weekday breakfast can be a time challenge; however, I hope this blog provides you with some useful ideas on ways to have a quick and nutritious start to the day.
Claire Baseley – Consultant Nutritionist
