7 Real Food Breakfast Ideas for Kids

February 8, 2015

7 Real Food Breakfast Ideas for Kids

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As a mum of two and with a commute to work that means I often have to leave the house early, I understand that you want quick and easy breakfasts for you and your kids. I promise that all of these breakfasts can be thrown together in less than 10 minutes, and are nutritious and delicious to boot.

 

Are anti-nutrients in grains a problem?

There is a lot of debate about this with many paleo sites saying to avoid grains and pulses because of the anti-nutrients they contain (oxalates, tannins, trypsin inhibitors, enzyme inhibitors, lectins (hemagglutinins), protease inhibitors, gluten, alpha-amylase inhibitors and alkylresorcinols), and other people saying most anti-nutrients are destroyed by cooking and are not generally a problem. Some people do have issues with certain anti-nutrients such as gluten and oxalates and do need to avoid these foods, but most well-nourished and healthy individuals can handle these anti-nutrients without too many problems.

 

Phytic Acid

Phytic acid is one class of anti-nutrient that is not destroyed by cooking and it causes a problem because it makes the nutrients in the grains that contain it much less bioavailable, and makes a not-particularly nutritious food even less nutritious. For this reason, if you do want to consume grains, you should properly prepare them to reduce as much phytic acid as possible. This means soaking, sprouting or fermenting grains before eating.

 

Cereal and porridge are quick and easy for kids but packaged cereals like Kelloggs are low in the nutrients that growing kids need. Porridge is considered as a good option by many but according to the Weston Price Foundation in this article (http://www.westonaprice.org/health-topics/living-with-phytic-acid/), oats are high in phytic acid (1174mg per 100g) and contain little phytase “Oats contain very little phytase, especially after commercial heat treatment, and require a very long preparation period to completely reduce phytic acid levels.” The article of phytic acid was written “in response to reports of dental decay, especially in children, even though the family was following the principles of traditional diets.”

 

Some very interesting research carried out in 1924 by Drs. Edward and May Mellanby showed that diets containing oatmeal were detrimental to children with tooth decay. The Mellanby’s fed institutionalized children (average age 5 and a half years) different diets. The teeth of the children were defective in structure and many active dental cavities were present at the beginning of the investigation.

 

1. Diet 1 was the typical fare the children would eat plus extra oatmeal. These children developed new cavities (over the course of the study they developed on average 5.8 new cavities each) and healed virtually none. This diet was cavity forming.

 

2. Diet 2 was the typical fare the children would eat plus a large supplemental dose of vitamin D (from cod liver oil) and no oatmeal. These children developed on average 1 new cavity each, but 3.9 cavities healed. This diet was healing.

 

3. Diet 3 was a grain-free diet with supplemental vitamin D. These children developed on average 0.4 new cavities and 4.7 cavities healed. This diet was healing and achieved the best results of the three.

 

The Mellanby’s conclude, “Our investigations indicate that the amount of cereal eaten should be reduced particularly during infancy and in the earlier years of life, and should be replaced by an increased consumption of milk, eggs, butter, potatoes, and other vegetables.”

 

Take home point: Growing children need lots of nutrients (particularly the bone-building minerals), and oats are not going to provide many because of the high phytic acid/low phytase content. Oats cannot be considered a nutrient-dense food. Even after extensive preparation (see recommended method below), oats will still not be as nutrient-dense as fish, meat, eggs etc. For children especially, consider reducing consumption of phytic acid containing foods.

 

To properly prepare oats the below method is suggested, and for me this is just too much hassle! My daughter does like porridge and has it maybe once a week maximum. I add grass-fed butter, raw cream and coconut oil or butter to make sure she’s getting some nice fats and she won’t eat any other grain-based meals that day.

 

How to properly prepare oats to reduce phytic acid levels

For every one cup/mug of oats, add enough warm water to cover the oats, and then add one tablespoon of whey, or one to two teaspoons of raw apple cider vinegar and one tablespoon of either freshly ground rye flour, rolled rye flakes or ground buckwheat groats. This will add phytase to help break down the phytic acid. Soaking in the acid medium alone will not break down the phytic acid. Soak at least 24-hours at room temperature. Once soaking time is completed, drain oats in a fine-mesh strainer and gently rinse before cooking.

http://thenourishinghome.com/2012/03/how-to-soak-grains-for-optimal-nutrition/

 

So, if pre-packaged cereals and oats are out as staples, what other easy breakfasts can you give to your children? I love my children to eat eggs at breakfast. Compared to oats, which due to the unavailable minerals will mostly just provide B vitamins and no vitamin A, D, E or K, eggs will provide all of the following nutrients:

 

*Choline – 2 medium eggs provide 259mg of choline (RDA for 1-3 years old is 200mg and for 4-8 years old is 250mg), which is hugely important for optimal brain development.http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2430654/

 

*Lutein & zeaxanthin – 2 medium eggs provide a good amount (442ug) of these critical nutrients, which are important for eye health and a baby’s developing vision.http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2699988/

 

*A small amount of the long-chain omega-3 fat DHA, which is also critical for optimal brain development. Add some oily fish such as salmon or sardines to your children’s eggs and this will be boosted further.

 

*Eggs also provide a very bioavailable source of a wide spectrum of minerals – iron, magnesium, phosphorus, potassium, zinc, copper, selenium and manganese as well as vitamins A (retinol), the B vitamins including B12, vitamin D3 and vitamin E. Combine eggs with liver or oily fish for even more nutrition.

 

Here are 7 of my favourite nutrient-dense and speedy breakfasts for kids. Alongside these breakfasts my kids usually have some fresh fruit (usually bananas and berries) and a bowl of Greek yogurt (if not included in the breakfast recipe) or a drink of raw milk. If your kids like avocado, serve a few slices up alongside for extra fat.

 

 

 

Smoothies – 5 minutes to prepare

Screen Shot 2015-02-08 at 13.32.17

Serves 2

Ingredients:

  • 400 ml raw milk, non-dairy milk (almond, coconut) or water or 200ml raw kefir and 200ml water
  • 1 banana
  • ½ avocado or a handful of spinach or kale – optional
  • 100g-200g fruit such as berries or mango. Frozen fruit works well.
  • 1-2 raw egg yolks
  • 1 tbsp. coconut oil
  • 1 tbsp. gelatin (Great Lakes brand – green tub) – optional
  • Water or ice to achieve desired consistency

 

Method:

Simply place all of the ingredients into a blender and work until smooth. I have a Nutribullet, which is fantastic for making smoothies; a food processor also works surprisingly well.

 

 

Courgette & Sardine Fritters – 5-10 minutes to prepare 

Screen Shot 2015-02-08 at 13.32.27

Serves 2

Ingredients:

  • 1 courgette, grated (you can also swap this for carrot or use a mixture of both)
  • Optional: 1 chopped spring onion
  • 1 egg
  • 1 tin of sardines (with the bones) drained and thoroughly mashed. Choose sardines in water or olive oil, not sunflower oil. If your children won’t eat sardines you can make the courgette fritters with another tinned fish, or replace the fish with a little chopped ham.

 

Method:

1. Add all the ingredients to a bowl and beat together.

2. Heat some olive oil in a frying pan.

3. Add about 1 tbsp. of the mixture to the pan per pancake, fry for a couple of minutes until golden brown on the bottom. Flip and cook on the other side.

 

 

Banana & Blueberry Pancakes – 5 minutes to prepare

Screen Shot 2015-02-08 at 13.32.35 

Ingredients:

  • 1 banana
  • 1 egg and 1 extra egg yolk
  • 2 handfuls of blueberries (I also sometimes use raisins/sultanas or chopped red grapes)
  • Grass-fed butter or clarified butter (ghee), coconut oil or coconut butter for cooking

 

Method:

1. In a food processor blend the bananas and eggs until you have a smooth mixture. If you don’t have a food processor, thoroughly mash the banana in a bowl and then beat in the eggs until you have made a batter.

2. Stir the blueberries into the mixture.
3. In a small frying pan or pancake pan, heat some fat for cooking.
4. Pour some of the batter into the pan and smooth out to make a thin pancake. Fry for a couple of minutes before flipping and cooking on the other side.
5. Serve with additional fresh fruit and yogurt/coconut yogurt or kefir.

 

Even quicker version – scramble the mixture for ‘sweet scrambled eggs’!


 

Fruity Coconut Breakfast Bowl – 5 minutes to prepare

Screen Shot 2015-02-08 at 13.32.44

 

Serves 1 adult or 2 children

Ingredients:

  • 100g coconut yogurt (The Coconut Collaborative do a natural one which you can buy in Waitrose or Sainsbury’s or CoYo brand, or make your own). If you eat dairy you could use full-fat Greek yogurt in place of coconut yogurt.
  • Handful of berries such as blueberries, raspberries, strawberries
  • 1 tbsp. Great Lakes gelatin – green tub – optional
  • A selection of goji berries, sliced almonds, desiccated coconut, berries for the top

 

Method:

1. Blend the coconut yogurt with the berries and add the mixture to a bowl.

2. Sprinkle with the goji berries, sliced almonds, desiccated coconut and some fresh berries.

 

Dippy Eggs with Soldiers – 5 minutes to prepare

Screen Shot 2015-02-08 at 13.32.54

Ingredients:

  • 1-2 eggs per person
  • Asparagus

 

Method:

1. Place the eggs and asparagus in the same pan so they cook together.

2. Boil the eggs to your liking – I put my eggs straight into boiling water and cook for about 5 minutes (for large eggs).

3. Serve!

 

Scrambled Eggs with Liver – 5 minutes to prepare

Screen Shot 2015-02-08 at 13.33.04

 

Fussy children might not accept the liver but plain eggs scrambled in grass-fed butter is still a nutritious breakfast. My son loves liver but my daughter likes to eat plain scrambled eggs with some frozen peas on the side!

 

Ingredients:

  • 1-2 eggs per person, or 1 egg and 1 extra egg yolk per person
  • Chicken liver puree (see recipe here) or raw, frozen, grated chicken liver
  • Grass-fed butter or clarified butter for cooking

 

Method:

1. Mix the liver puree or grated frozen liver in a bowl with the eggs. Beat thoroughly.

2. Heat some butter or clarified butter in a pan and then scramble the mixture. Serve!

 

 

Scrambled Eggs with Wild Salmon & Spinach – 5 minutes to prepare

 Screen Shot 2015-02-08 at 13.33.14

 

Ingredients:

  • 1-2 eggs per person, or 1 egg and 1 extra egg yolk per person
  • ¼-½ of a wild salmon fillet per person or 50g wild smoked salmon
  • Handful of spinach
  • Grass-fed butter or clarified butter for cooking

 

Method:

1. Chop the salmon into small pieces and place in a bowl. Add the spinach and the eggs and beat together.

2. Heat some butter or clarified butter in a pan and then scramble the mixture. Serve!

 

Further Reading:

 

Preventing Tooth Decay

http://wholehealthsource.blogspot.co.uk/2009/03/preventing-tooth-decay.html

 

Dr. Mellanby’s Tooth Decay Reversal Diet

http://wholehealthsource.blogspot.co.uk/2010/12/dr-mellanbys-tooth-decay-reversal-diet.html

 

How to Reverse Tooth Decay and Avoid Braces http://wellnessmama.com/1756/reverse-tooth-decay/

 

Living with Phytic Acid

http://www.westonaprice.org/health-topics/living-with-phytic-acid/

 

The influence of a cereal-free diet rich in vitamin D and calcium on dental caries in children

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2520490/pdf/brmedj07379-0001.pdf 

 

 

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