Nutritionists say that breakfast is the most important meal of the day because it will help sustain your energy levels. Eating a good balance of protein, healthy fat and complex carbohydrates can help you balance your blood glucose throughout the day to avoid energy slumps.
Here are some easy breakfast recipes, compliments of Annabel Karmel.
This nutritious muesli will deliver the energy and concentration your child needs until lunch. Make this on a weekend or the night before.
*Makes: 4 portions
*Prep time: 6 minutes, plus 1 hour soaking
- 30g sultanas
- 30g dried mango, snipped into small pieces
- 30g dried apricots, snipped into small pieces
- 100ml boiling water
- 100g porridge oats
- 30g All-Bran cereal
- 10g pumpkin seeds
- 200ml apple juice
- Measure the oats, sultanas, mango and apricots into a small bowl.
- Pour over the boiling water and leave to soak for about an hour or overnight.
- Drain the fruits and oats and mix with the remaining ingredients.
This quick breakfast idea is perfect for the school run. Pack a wet wipe to clean up sticky fingers!
*Prep time: 5–10
- 2 tsp butter
- 2 eggs
- 1 tbsp milk
- Additional ingredients to choose from include: ham, bacon, grated cheese, chopped tomato, smoked salmon, sautéed diced sweet pepper and onion and a few drops of Tabasco.
- Melt 2 teaspoons of butter in a small pan.
- Beat 2 eggs with one tablespoon of milk and a little salt and pepper and scramble on a low heat.
- Pile onto one side of a tortilla with any of the above additional ingredients and roll up.
- Wrap in foil so your child can peel off the foil as she eats.
Power packed oat bars
These delicious bars are great for lunchboxes or as a tasty snack any time of the day. They are also fun for children to make themselves.
*Makes: 10 bars
- 80g butter
- 80g brown sugar
- 60g (2 tbsp) golden syrup
- 1/2 tsp salt
- 130g porridge oats
- 35g chopped dried apple
- 35g chopped dried apricots
- 25g dried cranberries
- 25g pumpkin seeds
- 2 tbsp sunflower seeds
- 25g desiccated coconut
- Preheat the oven to 180ºC
- In a saucepan, melt together the butter, sugar, golden syrup and salt.
- Mix all the dry ingredients together in a bowl and stir in the butter and syrup mixture.
- Line and grease a 20cm square baking tin. Spoon the mixture into the tin and press down to level the surface using a potato masher.
- Bake for 18 to 20 minutes.
- Store in the fridge and cut into bars before serving.
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