A great way to fuel your body after a night of sleep is to eat a nutritious breakfast. However, 18% of children¹ and 33% of teenagers² in New Zealand skip breakfast on school days. This habit can lead to a decrease in focus and learning, resulting in a negative impact on their school performance.
Families short on time may be tempted to grab a quick bite of marmite on toast or commercial cereal packed with sugar and calories. But, a filling breakfast can be quick and easy to put together, even amidst a busy life schedule. With a bit of meal planning using nutrient-dense ingredients, you’ll set the whole family up for a day full of energy.
Start your day off right and feel great with fresh coffee, green tea, or freshly squeezed juice and these nutritious breakfast ideas for NZ families.
Bread or Toast
Choosing wholegrain bread or high-fibre white bread with no added sugar helps us stay fuller for longer. Spread with healthy fats such as mashed avocado, cottage cheese, or ricotta cheese. Top with scrambled eggs or sliced cucumbers and tomatoes for a hearty, open-faced breakfast sandwich.
On the weekends, cook up some french toast or bacon and eggs for a delicious breakfast the family can enjoy together.
Porridge and Oatmeal
Oatmeal is a great breakfast that you can quickly prepare the night before. Oats are filled with protein and fibre and can also promote weight loss and lower blood sugar levels. Mix oats with dairy, coconut, or almond milk and store in a jar in the fridge overnight - no cooking required! In the morning, add superfoods such as chia seeds, goji berries, or flax seeds to increase fibre, antioxidants, and omega-3 fatty acids to boost brain activity. Pre-chop the fruit to make it easy for children to customise with their favourite toppings.
On colder mornings, you’ll love this porridge packed with healthier carbs and vitamin A. Replace regular oats with quinoa, boil your milk of choice, then stir in pureed pumpkin, cinnamon, and nutmeg. Top with shredded coconut and coconut sugar or raw honey before serving.
Smoothies
Kids of all ages love milkshakes - especially for breakfast! Try making delicious protein-packed smoothies with ingredients such as berries, greek yoghurt, nut milk, and kefir. Thanks to sweet foods like bananas, you can squeeze in some veggies such as frozen spinach. Use avocado to create a thicker smoothie for a healthy fat option.
Here are some yummy smoothie recipe examples:
- Cacao, peanut butter, and banana
- Strawberry and almond-butter
- Adding fruit and vegetables
Yoghurts
Mix up your breakfast smoothies and prepare delicious smoothie bowls instead. Greek yoghurt makes a great base and is packed with calcium, protein, probiotics, and vitamin B-12. It’s also much lower in sugar and calories than flavoured yoghurt. Pour your extra-thick smoothie into a bowl and top with fresh fruit, nuts, and seeds.
Cereals
Cereal has been a popular breakfast choice in Kiwi households for decades. Remember, it may seem like a quick and easy breakfast, but it’s not necessarily a healthy option. So spend a little time making your own!
For example, add your choice of:
- Chopped nuts
- Chia seeds
- Flax seeds
- Coconut flakes
- Fruit
- Milk
- Honey or coconut sugar to sweeten
You could also use up any leftover muffins, bread, or pancakes in your homemade cereal recipe. Cut into bite-sized pieces and bake until crispy, then add to your other ingredients.
Omelettes
When it’s a chilly morning, there’s nothing better than hot breakfasts. One of the easiest and fastest healthy breakfast recipes contains eggs. With just a couple containing around 16 grams of protein, eggs are excellent for hair, nails, and skin health. Add some fresh baby spinach to your omelette, which is loaded with vitamin A and C, folate, iron, and calcium. Serve the eggs on wholegrain toast.
Pancakes
These kids’ favourites are perfect for breakfast on Saturday or Sunday mornings. You can supercharge a standard pancake recipe by adding more nutrients to the batter with food such as:
- Greek yoghurt
- Chocolate protein powder
- Eggs
- Ground flax seeds
- Pumpkin or sunflower seeds
- Oats
- Chia seeds
Top with fresh fruits and drizzle with raw or Manuka honey.
Enjoy more healthy eating tips on the Kiwigarden blog!
Check out our blog for more delicious, healthy recipes and food tips to provide a balanced diet for your kids - even the fussy eaters. Visit our store to discover our award-winning tasty snack and lunch nibbles your kids will love eating.
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