Breakfast is the most important meal of the day for kids. Children who eat a healthy breakfast are more likely to have better concentration, memory and mood throughout the day, and are less likely to snack on foods low in nutrients. It’s important to provide them with nutrient-dense options that are both delicious and easy to make. Here are two healthy breakfast ideas for kids:
This smoothie bowl is not only visually appealing, but it’s also packed with vitamins and minerals that kids need to start their day. Blue spirulina, a type of algae, is a great source of B-vitamins and iron that adds an exciting colorful appeal to breakfast. The smoothie bowl is also a good source of fiber, helping kids feel fuller for longer. To make this recipe, blend a frozen banana, frozen mango, milk of choice and blue spirulina in a blender until smooth then top with granola and fruit.
Mango Banana Blue Spirulina Smoothie Bowl – Makes 2 Smoothies
- 1 frozen banana
- 1 cup frozen mango
- 1 ¼ cup milk of choice
- 1 Tbsp. blue spirulina
- 1 tsp. vanilla extract
- Toppings: granola, chopped almonds and fresh berries like raspberries and blueberries
- Add the first four ingredients to a blender and blend until smooth.
- Spoon the mixture into a bowl and top with granola, chopped almonds and fresh berries.
These veggie egg bites are a great way to add vegetables to your child’s diet, and they’re also high in protein, which is essential for growing bodies. Most ingredients are added to a blender and combined with sauteed vegetables before baking in the oven to a custard-like perfection. These egg bites can be stored in the fridge for a quick and easy breakfast on busy mornings.
Veggie Egg Bites – Makes 12 egg bites
- 2 Tbsp. olive oil
- 1 bell pepper, finely diced
- 1 cup spinach, roughly chopped
- 1 green onion, whites and green separated, chopped
- 6 large eggs
- 1 cup cottage cheese
- ½ cup feta cheese crumbles
- 3/4 cup Monterey jack cheese
- 2 Tbsp. cornstarch or rice starch
- ¼ tsp. salt
- ⅛ tsp. freshly ground black pepper
- ½ tsp. hot sauce
- Nonstick cooking spray
- Preheat the oven to 300°F. As the oven heats, place a small baking dish containing about an inch of water on the lower rack to generate steam in the oven and promote a custardy-like texture in the egg bites.
- In a pan over medium heat, heat olive oil. Once the oil is hot, add green onion whites and diced bell peppers and cook until bell peppers are softened. Stir in spinach until wilted. Set aside.
- In a blender, combine eggs, cottage cheese, feta, Monterey jack cheese, cornstarch, salt, pepper and hot sauce. Blend until smooth.
- Place muffin liners in a 12-slot muffin tin.
- Pour the egg mixture evenly into the prepared muffin pan, filling each cup ¾ full. Divide the bell pepper, green onion greens and spinach across the egg bites. Use a spoon to press some of it into the mixture to avoid it all floating on top.
- Bake for ~25 minutes on the middle rack, until the eggs are set.
- Remove the egg bites from the oven and let rest in the pan for about 5 minutes. Enjoy!
These two healthy breakfast ideas for kids are simple, delicious, and packed with essential nutrients. By making healthy breakfasts like these a part of your child’s morning routine, you can help set them up for success and give them the energy and focus they need to tackle their day.
Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. For more recipes and health information, visit ahealthiermichigan.org.
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