Each day it is getting warmer, and summer is nearly here!
Time to rethink breakfast ideas. During warm summertime, we are looking for easy and nutritious food for our kids. But hot weather plays a significant role in the kid’s appetites.
Some days, even mornings are hot enough for ice cream, so why we should make a hot porridge or kids cereals full of sugar?
Here are my top before school summer breakfast ideas:
Blue mood smoothie with blue spirulina
Blue Spirulina does not have a fishy taste, unlike green spirulina. It is rich in protein, vitamins, minerals, carotenoids and antioxidants.
It is rich in protein, vitamins, minerals, carotenoids and antioxidants that can help protect cells from damage.
Blue Spirulina is known to have a high nutritional content – it boosts the immune system, increases energy and metabolism, and improves digestion!
Two small or one large serving:
Ingredients:
● 1/2 ripe banana
● ½ glass homemade cashew milk
● 1/2 mango chopped (frozen optimal)
● 2 tablespoons coconut yogurt
● 2 teaspoons blue spirulina
● Top with chia seeds
Instructions:
Blend all ingredients, except chia seeds in a blender for approximately 1 minute at high speed
Decorate with chia seeds and enjoy!
Acai bowl for breakfast
Acai has more than double the antioxidants of blueberries and nearly ten times that of grapes. The antioxidants found in Acai berry, anthocyanins, are excellent for heart health. The fibre found in Acai berry skin and pulp can aid digestion.
Ingredients:
● 2 tablespoons acai powder
● 2 tablespoons coconut yoghurt
● ½ cup baby spinach
● 1 tablespoon flax seeds meal
● ½ ripe banana
● Decorate with paleo chocolate granola, blueberries and raspberries
Instructions:
Blend all ingredients in high-speed blender, top up with paleo granola, berries.
Relax, this is the right breakfast for your kids!
Overnight Oats
Oats are Incredibly nutritious. Whole oats are rich in antioxidants, contain a powerful soluble fibre called Beta-Glucan. They can lower cholesterol levels and protect LDL cholesterol from damage. Oats can improve blood sugar control.
Ingredients:
● 2 tablespoon old style rolled oats (wheat free optional)
● ½ glass dairy substitute milk (nuts, seeds, coconut, hemp)
● 1 tablespoon coconut yoghurt
● ½ teaspoon chia seeds (white one optional)
● 1 teaspoon raw honey or yacon syrup
● 1 teaspoon hemp seeds
● 1 tablespoon paleo granola
● ½ teaspoon raisins
Instructions:
Mix in a glass jar
● 2 tablespoon old style rolled oats (wheat free optional)
● ½ glass dairy substitute milk (nuts, seeds, coconut, hemp)
● 1 tablespoon coconut yoghurt
● ½ teaspoon chia seeds (white one optional)
● 1 teaspoon raw honey or yacon syrup
● ½ teaspoon raisins
Let it sit overnight at the fridge.
In the morning, decorate with paleo granola, hemp seed and maybe some berries if you like.
You just saved 15 min for your morning cuppa! Enjoy!
Mango and oatmeal smoothie
Coconut yogurt supplies key vitamins and minerals and can have live and active cultures just like milk-based yogurts. Much of the saturated fat in coconut yogurt is in the form of medium-chain triglycerides, which can help control weight, reduce the risk of atherosclerosis and boost immunity.
Ingredients:
● 2 tablespoon old style rolled oats (wheat free optional)
● ½ glass dairy substitute milk (nuts, seeds, coconut, hemp)
● ½ mango peeled and chopped
● ¼ small pineapple (just a few chunks for taste)
● ½ passionfruit pulp
● 1 tablespoon coconut yoghurt (original)
Instructions:
Add. Blend. Drink.
Feels like holidays? Hey!
Blueberry highlight-black tahini smoothie
Health Benefits of Tahini:
● It’s rich in minerals such as phosphorus, lecithin, magnesium, potassium and iron.
● It’s a good source of Methionine, which aids in liver detoxification.
● It’s one of the best sources of calcium out there.
● It’s high in vitamin E and vitamins B1, B2, B3, B5 and B15.
1 serving for adult or approx 2 servings for kids.
Ingredients:
● 125 gr blueberries
● 1 pitted date
● 1 tablespoon hemp protein
● 1 tablespoon black tahini ½ teaspoon ground cinnamon
● 1 tablespoon raw cashew (presoaked optional) or sunflower seeds for a nut-free option
● 200 ml dairy substitute milk (nut, seeds, coconut)
● 1 teaspoon black sesame seeds for decorating
Instructions:
Easy, pop up in the blender, blend for 1 minute on high. Serve with black sesame seeds.
You did it! One more day boosted with calcium and plant-based protein.
Chia seeds pudding with seasonal mango
Chia seeds are a good source of omega-3 fatty acids, fibre, antioxidants, iron, and calcium. A 28-gram, or 1-ounce, serving of chia seeds also contains 5.6 grams of protein.
Chia seeds can be eaten cooked or raw, but they should be added to another food or soaked before eating!
Ingredients:
● 3 tablespoon chia seeds
● 1 cup non-dairy milk (almond, cashew, hemp, macadamia)
● ½ mango (mushed or pieces up to you)
● 6 halves walnuts
Instructions:
In a small jar Whisk in the chia seeds with milk, cover the bowl and refrigerate for at least 2 hours (or overnight better), until the chia seeds have absorbed enough moisture to achieve a pudding-like state. If you think of it, stir it sometime along the way to break up any clumps of chia.
Before serving, stir once again to break up any clumps of chia seeds. Serve with mango and nuts on top and any additional toppings you might like.
This pudding will keep well in the refrigerator, covered, for about 3 days. So next time add some blueberries instead of mango.
Boredom is not the right thing for the morning, make it bright, fun and happy with our healthy eating ideas ideas for less stress morning routine and healthy, smart kids!
P.S. Please do not make smoothies your daily breakfasts, even if they nutritious.
Savoury, hot and filling up breakfasts ideas must be too.
Author: Ksenia Muryshkina on November 21, 2018
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My name is Ksenia
I am a Food/Health coach, mum of two boys and owner of “Cauli and Brocc” food coaching.
I am passionate about health and nutrition. I believe that “Food is the medicine” to prevent and to treat illnesses.
Social links: Instagram, Facebook, Website
