Breakfast has always been touted as the ‘most important’ meal of the day and for very good reason. It is literally breaking a 10-12hr fast since dinner the night before. It also helps to set your child up with a full stomach that will give them energy through their morning so they can focus, regulate their blood sugar levels, and provide their body with good nutrition first thing in the morning.
While the digestive system continues to work overnight, it slows down considerably when you are unconscious and not actively eating and drinking. This allows the tissues to grow, repair and rebuild themselves. But that is why breakfast is so important to build up your kids' energy sources again in the morning. Research also shows that kids who eat a good breakfast tend to eat healthier overall and are more likely to be active throughout the day.
Breakfast can also help to improve your child's mood, preventing them from feeling tired, restless, and irritable from a mid-morning drop in energy.
While breakfast itself is important, what your kids eat first thing in the morning also matters. Opt for low sugar options where possible that are rich in whole grains, protein, and healthy fats to help regulate their blood sugar levels and keep them fuller for longer. Serving up a healthy breakfast will help your kids get more fibre, calcium and so many other important micronutrients in their diet.
Tip: If you find your child isn’t hungry as soon as they get up, that is ok and completely normal. Just like some adults, children don’t always feel the need to eat soon after they have woken up. Try pushing breakfast back by 30-45mins.
The b.box bowl + straw is a game changer for your toddler breakfast so they can start to self-feed and develop good grip skills. Not to mention store any leftovers. So, I have put together my top 5 suggestions to serve up for your toddler’s breakfast in the b.box bowl and straw that will fuel your kids’ days.
Serve these with milk or water in the b.box 360 cup for them to sip on through the meal.
Smoothies are a great option for kids’ breakfast, especially for those that don’t feel like a big meal first thing. Try to add in a source of protein (like milk, yoghurt, peanut butter) and a source of healthy fats (like flaxseed, peanut butter, chia seeds) to help keep your little one fuller for longer. Try out one of these little people pleasers’ or come up with your own winning recipes!
Blueberry Mango Smoothie
Prep Time 5 minutes, Serves 1
½ cup frozen blueberries
½ cup frozen mango
3-inch piece zucchini or cucumber optional
4 ice cubes
1 cup coconut milk
2 tbsp coconut or Greek yoghurt
Place all ingredients in a blender and blend on high speed for 1-2min until smooth!
Peanut Butter and Jelly Smoothie
Prep Time 5 minutes, Serves 1
1 Tbsp Peanut Butter
½ cup frozen raspberry
½ cup frozen cauliflower
1 Tbsp Honey
1 cup oat milk
1 Tbsp flax seed
Place all ingredients in a blender and blend on high speed for 1-2min until smooth
Drizzle extra Peanut Butter around the glass if desired, and top with a few extra raspberries!
Or how about trying out a smoothie bowl. Let kids slurp up the smoothie goodness and munch and crunch on fruits and other little bits to introduce them to different tastes and textures.
Mixed Berry Smoothie Bowl
Prep Time 5 minutes, Serves 1
¾ cup frozen mango
¾ cup frozen berries
½ cup coconut milk or water
1 Tbsp yoghurt
Extra mango and berries
Extra bits like muesli, sultanas, cacao nibs etc
Add all ingredients into a blender. Then blitz on high for 1-2 mins or until smooth. Pour into your bowl + straw and top with extra fruit and other little bits.
#2 Yoghurt and muesli and fruit puree
Yoghurt for protein, Muesli for carbs and fruit puree for natural sweetness. This breakfast has it all. Stir it all up and serve in the b.box bowl. Tip: Chose an untoasted muesli without dried fruit and this will be much more friendly to small teeth and gums.
#3 Mashed banana and yoghurt with healthier coco pops!
Prepared in seconds (once your healthier coco pops are sorted!), this is always going to be a popular favourite for breakfast. The banana and yoghurt texture are close to puree so great for all ages to try. For something a little different add in a little veggie puree like ‘beetroot puree’ to give it a fun colour! And the crunch of our healthier coco pops is that they are fun for kids and can be used as a topping or even eaten on their own as a snack or with milk for yet another breakfast alternative. Give them a try!
Heathier Coco Pops
Prep Time 10 minutes, Cook Time 15 minutes, Serves 8
4 cups Puffed Rice
2 cups Puffed Quinoa
¼ cup coconut oil melted
2 Tbsp Maple syrup
1 Tbsp Cocoa Powder
Preheat the oven to 150C and line a large baking tray with baking paper.
In a large bowl whisk together the coconut oil, maple syrup and cocoa powder. Add the rice and quinoa into the bowl and stir with a large spoon until completely coated.
Spread the mixture over the baking tray in a thin layer.
Bake in the oven for 5mins, then remove from the oven and stir. Return to the oven for another 5mins.
Allow to cool on the tray completely before storing in an airtight container for up to 1 week.
#4 Chia pudding
Chia pudding is a fantastic option for little kids as it has a smooth texture and is packed with protein and healthy fats. This chia pudding is a little different, as it’s made with Greek yoghurt making it even creamier! We’ve used mango but you can substitute for other seasonal or frozen fruits depending on your little one’s tastes (and what’s floating around in your fruit bowl or fridge!)
Mango Chia Pudding
Prep Time 5 minutes, Refrigeration Time 4 hours, Serves 4
4 tbsp Chia Seeds
2 1/2 cups Greek Yoghurt High Protein
1 1/2 cups Mango
2 tbsp Maple Syrup
Pumpkin seeds, optional
Mix chia seeds and maple syrup through yoghurt and refrigerate for 4+ hours (or can be left overnight)
Remove from fridge and layer yoghurt and mango in a glass jar and top with your favourite garnishes (pumpkin seeds, chia seeds)
#5 Apple Cinnamon Oats
Easily my favourite breakfast option, especially as the days start to get a little cooler. The apple and cinnamon will provide a natural sweetness to the oats. While the oats cooked in milk are the perfect balanced breakfast option for little ones to regulate their blood sugar levels throughout the morning.
Apple Cinnamon Oats Recipe
Prep Time 5min, Cook Time 5min, Serves 4
1 cup rolled oats
1 apple, peeled and finely diced
1.5 cups milk
1 cup water
½ tsp Cinnamon
1 tsp Vanilla extract
Combine the oats, milk, and water in small saucepan. Stir to combine then add in the apple, cinnamon, and vanilla. Simmer for 7-10mins until apple is softened and oats are smooth and creamy. Serve in your b.box Bowl + Straw with a glass of milk.
if you have leftovers mix in a little milk and reheat in the microwave the next day!