A Healthy Breakfast for Kids

Penguin Random House Canada

Breakfast is the most important meal of the day. This pronouncement has been shouted from the rooftops for as long as most of us can remember. For kids especially, breakfast is the most important meal of the day. According to KidsHealth, skipping breakfast can make kids feel tired, restless, or irritable, and by midmorning their energy can drop significantly. Making a little time for something healthy (read: not sugary cereal if you can help it) helps kickstart your kid’s metabolism, regulate blood sugar levels, improve behavior problems, and even helps promote concentration and creativity.

Below are three easy recipes from It All Begins with Food for your weekly menu. They’re healthy and quick to make—plus your kids will love them. —Katie Ballalatak

Banana Boats

Serves: 1-2 children
Prep Time: 5 minutes

Surprise your kids with these stuffed banana boats for breakfast, and you’ll earn big smiles even early in the morning. This is also great as an after-school snack.

2 teaspoon crispy rice cereal
2 teaspoon almond butter
1/4 teaspoon honey or maple syrup
1 banana
1 heaping teaspoon dark raisins (optional)

1. In a small bowl, mix together the cereal, almond butter, and honey.
2. Peel the banana, then slice lengthwise, but don’t slice right down to the bottom. You don’t want two separate halves.
3. Using a small spoon, fill the inside of the banana with the almond butter mixture.
4. Place a line of raisins (if using) down the length of the banana, on top of the almond butter mixture.
5. Cut in half to serve and eat by hand.

Note: To make these banana boats into sailboats, fold one edge of a triangle piece of paper around a Popsicle stick. Secure the paper with a bit of glue or tape and press the stick into the banana. Ahoy there, matey!

Penguin Random House Canada

Toasted Banana and Avocado Sandwich

Serves: 1-2 children
Prep Time: 5 minutes

When my kids were babies, I often blended bananas and avocados to make an easy puree. Now that they’re bigger, I still mash banana and avocado together, but now I spread them on toast for a quick and nutritious big-kid breakfast.

2 slices multigrain bread (or gluten-free, if you prefer)
1/2 small ripe banana
1/4 soft avocado

1. Toast the bread.
2. Meanwhile, use a fork to mash together the banana and avocado.
3. Spread thickly onto one piece of toast and drizzle with the honey if using.
4. Top with the other slice of toast and cut into quarters and serve.

Apple, Carrot, and Almond Butter Wrap

Serves: 1-2 children
Prep Time: 10 Minutes

This is a great way to get some vegetables into your little one first thing in the morning.

1/2 cup peeled, grated apple (choose a sweet variety like Gala)
1/4 cup grated carrot
Small pinch of ground cinnamon
1/2 teaspoon maple syrup (optional)
1 whole-grain tortilla wrap (gluten-free, if you prefer)
1 1/2 tablespoon almond butter

1. Place the apple, carrot, and cinnamon in a small bowl and mix together. Stir in the maple syrup if using.
2. In a large skillet, toast the tortilla on medium-high heat for approximately 1 minute on each side.
3. Spread the almond butter over the warm tortilla and top with the apple and carrot mixture.
4. Roll up and cut in half to serve.

Note: If your family is avoiding nuts due to allergies, seed butters also taste delicious in this recipe.

Even more parenting resources can be found at The Minnesota Baby and Beyond Expo at Saint Thomas Academy in Minneapolis on October 12 and 13, 2019. Find new products, clothing and accessories from more than 100 baby and children’s vendors, plus child and health care experts conducting interactive and educational activities on-site, pre- and post-pregnancy resources, and much more. Info here.