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The school year has started, and with it the preparation of meals for our children. If you don’t have ideas for healthy, nutritious and tasty breakfasts, be sure to check out our article. It is possible that you will also find interesting inspirations for yourself 🙂
Healthy bars for kids
Children like sweets and it is no secret. However, we can offer them a very simple and, above all, healthy alternative, weaving into it the favorite vegetables and fruits of our children. We have a great, proven and tasty recipe for you straight from ours «A guide on nutrition for children. Every bite makes sense »:
- 1/2 cup of dried apricots
- 1/2 cup of grated carrot
- 1/2 cup of cashews
- 3/4 cup of coconut shavings,
- 1/3 cup of oatmeal
- 2 tablespoons of honey,
- 1 tablespoon of oil,
- 2 tablespoons of linseed.
Mix the nuts finely. Add the remaining ingredients and blend to a sticky mass. Put the mass on cling film, cover with a second piece of foil and roll it out. Put in the fridge for an hour, then cut into any shape you want.
Sandwiches for children for the school lunch box
It can be different with sandwiches, some people like it, others don’t – that’s one of the reasons why we have prepared a new option for you in the menu, thanks to which you can choose yourself. You can find more about it at this link: https://.pl/Koniec-z-kanapkami-w-jadłospisie-Vitalii.
The same is true for children, I remember how, depending on the layout, I either tasted my sandwiches or my mother found them in my backpack pocket in the evening. However, there is one thing few of us will be able to resist – chocolate cream. We have prepared a recipe for a healthy and nutritious cream:
- 1 ripe avocado,
- 3-5 dates,
- 1-2 tablespoons of cocoa,
- 2 bananas.
All the ingredients need to be thoroughly mixed. From now on, graham or wholemeal bread with our cream will become an absolute hit in the breakfast room of a preschooler or student. This recipe also comes from our e-book, it’s a proposal from Marta, mother – a dietitian.
A bun for breakfast? We have something better
Bun is a popular choice not only among the youngest, it is also a great solution when we run out of time to prepare meals. However, we must treat it like sweets, so it should not become a regular part of our youngest’s menu.
We have prepared an interesting alternative for you in the form of fruit under an oatmeal crumble. You will need:
- 2 handfuls of small fruit (e.g. strawberries, raspberries) or 1 larger (e.g. apple, pear),
- 1 tablespoon of butter
- 4-5 tablespoons of oatmeal,
- 2 tablespoons of fruit shavings.
Put the fruit into an ovenproof dish (cut the larger fruit first). Mix the flakes and shavings thoroughly with the butter in your hands – make a crumble of it. Crush the crumble into fruit and bake it for 15-20 minutes at 180 degrees. After preparing, be sure to look after your fruit, because such a treat will surely arouse the interest of older household members too 😀
You will also find a rescue option in difficult situations in the menu, because for some time you can use the catalog of healthy ready meals, more about it here: https://.pl/Dania-gotowe-na-wszystko.
My child does not want to eat vegetables
Here, the role of loved ones will be important – it was noticed that children who ate meals together with their parents more often also reach for vegetables and fruit more often. What’s more, the way they are served is very important, so our idea for a first or second breakfast to school is carrot sticks. No sauces, no spices, just fresh carrots cut into small sticks. Vegetables such as celery, zucchini, peppers or green cucumber will also work well in the form of sticks.
The colorful lunch box for school should appeal to even the most demanding kids. Interestingly, many children do not like their food to be “dirty”, i.e. mixed with each other, so it is worth having a container with a separate compartment for vegetables.
In the guide, we devoted a lot of space to the question: Why doesn’t my child want to eat vegetables?. We also discuss the most common mistakes parents make when they try too hard to make their children eat vegetables. You can see the entire table of contents and the free excerpt here: https://.pl/ebook-kazdy-kes-ma-sens.
School fruit or juice
Fruit is a bit easier than with vegetables, mainly because of their sweetness. Let’s try to choose the seasonal ones, thanks to which we will diversify our children’s menu. Larger ones, such as an apple or a pear, should be cut into small pieces so that children do not get tired while eating.
When it comes to juices, the best solution will be of course home-made juices squeezed straight from the fruit. Not every parent will have such an opportunity, so when buying ready-made products, we must pay special attention to product labels. Good juice must contain 85-100% of fruit, so let’s not fall for the tricks of some producers. Avoid nectars, i.e. diluted juice with water, and forget about drinks once and for all – you can find no more than 3-5% of juices in them. More about how to read the labels was written by our dietitian Amanda: https://.pl/7-wnaczowek-jak-czytac-etykiety-i-nie-dac-sie-oszukac.
An interesting form of serving will be fruit in the form of a cocktail or mousse. Here we will use another of the many recipes from our «Guide on nutrition for children. Every bite makes sense ». Two variants for a fruit cocktail:
- with chicory – 2 apples, a banana and a few leaves of chicory,
- With parsley – apple, pear and parsley 🙂
Breakfast ideas for work
In fact, there are no contraindications to use the ideas for your own needs. For work, university, or during trips – a healthy and nutritious lunchbox can put you in a good mood for the rest of the day. The Tasty Match menu is also a real mine of ideas and inspiration, with as many as 5500 recipes – thanks to the possibility of changing meals all year round, we can eat something different for breakfast!
Next Thursday, September 17, we are also planning a webinar with Marta Tomaszewska, one of the authors of the guide for parents. Therefore, we encourage you to ask questions about children’s nutrition in the comments – Marta will try to answer all of them during the live broadcast. The live broadcast will take place from 12:00 on our Facebook page https://www.facebook.com/pl/.