What to cook for breakfast so that it meets the requirements of proper nutrition? Here are American recipes that will take 5 to 20 minutes.
Breakfast sets the mood for the whole day. If children start their mornings with healthy, not too sweet foods, they will have enough energy to push through the morning and will be less likely to crave sugar, including before lunch.
Other benefits of a healthy breakfast:
You don't have to be a chef or nutritionist to cook something healthy for breakfast. Just remember that it should have three main elements: whole grains, proteins and fruits.
Whole grains- an excellent source of energy, nutrients and fiber that will fill your stomach and keep you from getting hungry for a long time. Squirrels for breakfast they provide the substances necessary for growth and help level out blood sugar levels after meals. Finally, whole fruits They provide fiber, vitamins and water, and they contain much less sugar than juice.
It doesn’t matter how much time you have in the morning: you can always whip up a healthy breakfast. We'll show you dishes that take just five minutes to prepare, as well as options that require a little more effort, which will come in handy on days when you're not in a rush to send the kids to school.
Sandwiches. Take whole grain bread or bagel, add one or two tablespoons (16-32 g) of nut butter, add a teaspoon (7 g) of jam (optional) or a slice of meat with low-fat mayonnaise or mustard. Also give your child some fruit and water.
Rolls with fruit and cheese. Use a 6-inch whole grain tortilla or cut a larger tortilla in half, spread with low-fat cream cheese, and have your child choose fruit to top (raisins, dried cranberries, bananas, peach slices). Roll it up and you're done.
Rolls with banana and nut butter. Brush a 6-inch whole grain tortilla or a larger tortilla cut in half with one to two tablespoons (16-32 g) of nut butter. Peel the banana, place it in the center and roll it up.
Yogurt smoothies. Mix half a cup (75 g) of frozen fruit or berries, half a cup (115 g) of natural yogurt and half a cup (120 ml) of low-fat milk. Then blend with a blender (if it’s too thick, add milk), pour into a glass and enjoy. Serve with a handful of whole grain breakfast cereal.
Eggs and toast. Make whole grain toast with scrambled, boiled or poached eggs and top it off with an orange. For a more interesting dish, add scrambled eggs to whole-grain pita bread for both deliciousness and convenience.
Whole grain French toast. Mix two eggs, 1/2 cup (120 ml) almond or low-fat cow's milk, 1/4 teaspoon ground cinnamon and 1/4 teaspoon vanilla extract. Dip a thick slice of whole grain bread into the mixture. Fry in a frying pan, adding a little butter.
Homemade oatmeal. You can take 20-30 minutes to make extra whole grain oatmeal, and then reheat as much as you need for several days. Add low-fat milk, ground cinnamon, half a cup (125 g) of sugar-free applesauce and one tablespoon (9 g) of raisins to the porridge.
Omelette. Place a frying pan with a diameter of approximately 30 cm on medium heat, pour in a tablespoon of olive oil, add finely chopped onions, peppers, spinach and other vegetables in stock that the child likes. Beat two eggs with a teaspoon (5 ml) of water. Pour over the fried vegetables. Once the edges are baked, fold the omelet in half. If desired, you can sprinkle it with cheese before serving.
Portioned frittata. Preheat the oven to 170°C. Pour a tablespoon (14 g) of olive oil into the pan and saute the diced bell peppers and onions until softened (about five to seven minutes). Remove the pan from the heat. Beat four eggs in a bowl, then add ⅓ cup (70 ml) skim or low-fat milk to the egg mixture. Add the sauteed vegetables, stir and immediately pour into greased muffin tins 2/3 full. Bake for 15 minutes. Serve with a slice of whole grain toast. You can make a reserve for two to three days, and then reheat before serving.
Deborah Kennedy Jacob Teitelbaum
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My kids can usually eat some oatmeal in water with butter in the morning, or an omelet, or croutons, or just sandwiches. For dessert I give herbs, dried fruits or a little jam.
In the morning, everyone in the family wants to sleep longer, including me, so yeah, it’s simply unrealistic to devote 40 minutes to cooking. I give the children Nesquik from ready-made breakfasts, because I like the composition, there are a lot of vitamins, it turns out healthy and tasty. They love cocoa too. And plus all this with milk, so it’s an excellent set for the growth and development of a child
I only spoil my daughter with such recipes on weekends. And on weekdays, porridge and Nesquik chocolate balls help out. It just contains healthy grains, vitamins for growth and bones, and so that the child can think)))
10.26.2017 19:47:03, Olya0099where can I get 5-7 minutes in the morning for cooking, 20 minutes for baking, then it needs to cool down at least a little so that you can eat it. It turns out that for such a breakfast I need to get up 40 minutes earlier than usual. so what's the point?
03/22/2017 13:02:43, Eva82My children eat fish broths and soups in the morning. We are already used to liquid in the morning, and such food is healthy, as it contains phosphorus and other microelements. Very healthy food, by the way - it’s the simplest. Do you prepare fish broths or soups for children and your family?
I'll definitely take note. Such simple and at the same time original breakfasts. I’m already tired of oatmeal in the morning, I need to diversify the menu.
Instead of ciabatta, you can use a regular sliced loaf, stale is better. It is more convenient to sprinkle the cheese immediately after frying, otherwise it may burn. The last recipe reminded me of lazy oatmeal, mmk, it tastes better and can be prepared in advance.
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Recent studies by German doctors have once again proven the importance of a proper and nutritious breakfast for a child’s health.
A schoolchild who eats high-quality food in the morning suffers less from problems with excess weight, illness, memory and lack of energy.
We must not forget that at the age of 4–5 years a child attends kindergarten, where a lot of energy and strength is required. But on an empty stomach, dealing with stress and excessive emotions is a thankless task.
Only a well-balanced breakfast will benefit your child. The main rule is more vitamins and fewer carbohydrates.
Ideal morning foods include grains (rich in iron and vitamins A and D), fruits (high in fiber and immune-boosting vitamins), and dairy (the most important source of calcium for your baby's bones).
The basis of a 4-5 year old child's breakfast should be porridge, fruit and dairy products. At the same time, the main task of parents is to convince the child that the food offered is tasty, healthy and extremely necessary for his health.
What breakfast recipes do kids like best?
Be careful not to overcook the porridge. Otherwise, her appearance may frighten the child. Separately, prepare frying in a frying pan: melt vegetable oil, add grated (finely chopped) carrots. After this, pour the porridge into the frying pan and mix everything. For taste, you can add some walnuts, apples and cranberries. It turns out very tasty and nutritious.
You need to prepare rice porridge and add sugar, salt and egg to it. All this is mixed and laid out in a frying pan (previously sprinkled with breadcrumbs and greased with oil). You can put slices of apples or pears on top. All this is greased with the prepared “cocktail” of eggs and sour cream, and put in the oven.
Porridge is cooked in milk. The cottage cheese is ground well - two eggs, sour cream, a little salt and sugar (to taste) are added to it. Next, the composition is placed on a greased baking sheet, covered with a layer of cottage cheese and baked for about half an hour in the oven. For satiety, the dish is topped with butter.
This dish is one of the most popular among children. Mom is absolutely satisfied with it, because preparation takes a minimum of time. For taste, butter is added to the pasta (you can grate a little hard cheese).
If the child does not like to eat a lot in the morning, then you can limit yourself to regular tea and a sweet roll with jam and butter. This breakfast, although not very rich in vitamins, is very filling.
To prepare the dish, you need to boil some cauliflower, adding cheese or butter. For variety, you can make an omelet. Cabbage and carrots are very useful vegetables in the morning.
Two boiled eggs, fruit and yogurt. For greater satiety, you can make several sandwiches from slightly dried bread, spreading the latter with butter and adding a piece of cheese.
If your baby is picky about food, then you can please him with the so-called “airplane” dish. You don't need a lot of intelligence to prepare it - you just need to put in a little bit of everything. Or more precisely, boil a few quail eggs, chop the carrots very thinly (preferably to make small sticks), a banana and an apple. After this, the dried bread can be spread with feta cheese or children's curd cheese. All this is put on a plate and voila - the child has before his eyes an incredible selection of various goodies that he will never be able to refuse.
This recipe is based on buckwheat or rice, beloved by many. The selected porridge must be boiled, rolled into balls, poured with butter, fruit puree or sour cream. For more satiety, you can add grated cheese, dried fruits or cottage cheese (to taste).
The next stage is creating an original filling, which will be dried apricots or prunes. The fruits need to be washed and “hide” in balls, which are rolled in crackers and placed in the oven for a few minutes. A wonderful dish is ready.
Baked fruits with stuffed eggs. To prepare, you need to bake several pears or apples, after adding honey and cottage cheese to the core. The next step is preparing the deviled eggs. But for this you need to make minced meat - mix cottage cheese with cheese or herbs.
You can diversify this morning breakfast with a milk cocktail, yogurt or colorful fruit slices.
Of course, these are not all culinary works, but even with these recipes your baby will never go hungry.
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A three-year-old child has almost completely switched to adult food, but there are still some restrictions in his diet. Let's look at what babies should be fed at this age, how to prepare food and how to build an optimal diet that covers all the child's needs.
The opinion that you should monitor a child’s nutrition only until the age of 3, and then the child can be allowed to eat whatever he wants, is erroneous. Rational nutrition is no less important for children who have crossed the three-year mark than for children 1-2 years old. It provides the following nuances:
Three-year-old children move a lot, grow actively and need high-quality sources of both energy and plastic material. After 3 years, a child needs approximately 1500-1800 kcal per day. The amount of protein and fat in the daily diet of a three-year-old child should be approximately the same, and carbohydrates should be supplied 4 times more than any of these nutrients.
In terms of specific products, the needs of a three-year-old child are:
Children of this age are given fresh juice, compote of fresh, dried and frozen fruits, special juice for children, drinking water, rosehip decoction, jelly, coffee substitute, tea. At the same time, tea for a three-year-old child is made weak and preferably with milk. Children of this age are boiled cocoa once or twice a week.
Three-year-old children are not given:
Getting your child into a specific eating pattern helps improve food digestion as their digestive tract will produce digestive juices for the next meal. Hot food should be given to the child three times a day. There are 4 meals in total at the age of three, and breaks between them should be about 4 hours (the maximum allowable break is 6 hours). It is recommended to give your baby food at the same time every day, deviating by a maximum of 15-30 minutes. In between meals, you should not allow your child to snack on sweets.
Starting from the age of three, it is permissible for a child to give fried food, but preference should be given to previously used food processing methods - boiling, stewing, baking. Unlike cooking for adults, meat for preschoolers is cooked longer (up to two hours), and fish - less (up to 20 minutes).
Long-term processing of vegetables worsens their mineral and vitamin composition, so cook potatoes, carrots, and cabbage for no longer than 25 minutes, and beets for 1 hour.
A three-year-old child can eat something like this:
Wash and peel 50 g of radish, cut into thin slices. Cut half a hard-boiled egg, combine with radishes, add 10 g of sour cream and add a little salt. Sprinkle fresh dill on top.
Sort and rinse 10 g of rice, boil until tender. Peel 50 g of carrots, grate and simmer together with 5 g of finely chopped onions until half cooked. Mix rice, onions, carrots and half a hard-boiled and diced chicken egg. Take 100 g of minced meat and place it on a cutting board moistened with water. After putting the rice and carrot filling inside, form a roll with wet hands, turn it seam side down and bake in the oven for about 40 minutes. Shortly before the end of cooking, brush the roll with 10 g of sour cream.
Fry finely chopped onions (10 g), parsley root (5 g) and carrots (10 g) in butter (5 g). Bring 250 ml of fish broth to a boil, add vegetables, add diced potatoes (100 g) and cook for 20 minutes. When serving the soup, place 70 g of boiled fish in a plate and sprinkle chopped dill on top.
Peel the films and cut into pieces 100 g of liver. Wash and chop 20 g of cabbage, 20 g of carrots and 10 g of onion. Place the chopped liver in a baking dish, and vegetables on top, add salt, pour milk and place in the oven for 30 minutes.
Pass 70 g of heart through a meat grinder, add 5 g of semolina, 30 ml of water and mix. Make meatballs from the resulting minced meat, roll them in flour and fry them a little, then finish them in the oven.
Cut 100 g of white cabbage, 10 g of onion and 10 g of carrots. Simmer the vegetables over low heat, covered, for 30 minutes, add 10 g of tomato paste and 50 g of squid, cut into cubes. Simmer the dish for another 10 minutes.
Cut 100 g of cabbage, pour in 40 ml of milk and simmer until soft. Pour 10 g of semolina into the cabbage and, stirring, simmer for another 10 minutes. Add one hard-boiled quail egg to the resulting cabbage mass, which needs to be finely chopped. Transfer the mixture into a greased baking dish and spread 15 g of sour cream on top. Bake until done, serve with sour cream.
Boil and strain 50 g of noodles, combine with 50 g of cottage cheese, add a teaspoon of sugar and a raw chicken egg (half), beaten with milk (40 ml). Place the cottage cheese and noodles in a baking dish, spread sour cream on top and bake until done.
Mix 3 g of cocoa powder and 16 g of sugar, pour into a saucepan where 100 ml of milk and 100 ml of water are combined and heated to a boil. Bring to a boil again.
The most common nutritional problem for a three-year-old child is poor appetite. Its cause is usually frequent snacking and parental indulgence in the child’s whims regarding different foods. However, decreased appetite may also indicate a disease, such as intestinal pathology, nervous stress or helminthic infestation.
If your child's appetite is low, you should offer him a more nutritious dish first (this especially applies to lunch, when eating meat and side dishes is more important than soup). To improve digestion and increase appetite, cook a variety of foods for your baby. To do this, you do not need to introduce a lot of foods into his diet, just expand the possible range of dishes from those foods that the child does not refuse. For example, if a child eats beef cutlets, offer him a soufflé, goulash, roll, or casserole with vegetables. You can also increase your appetite by using different sauces.
Also keep in mind that there are situations when a child will not want to eat and will still be healthy:
A child who goes to kindergarten should be given fruits, vegetables and protein dishes from cottage cheese, meat and fish at home to supplement the nutrition the child receives in kindergarten.
Consider the following nuances:
In this article we will talk about what kind of breakfasts you can prepare for your child, as well as how to decorate them in an interesting way.
Children's breakfasts are a subject of a separate conversation in cooking. Children often stubbornly refuse to eat in the morning and become mischievous. How to please picky people? It's time to learn about delicious, interestingly designed and, most importantly, healthy breakfasts for children!
Since we are talking about children, you need to approach the issue creatively. That is, arrange breakfasts in some special way. We offer several ideas:
Stuffed tomatoes in the shape of Mickey Mouse for a children's menu
Many children are passionate about the Indian theme, which can be reflected in the design of the breakfast.
Children's breakfast - Winnie the Pooh
Having been inspired by various breakfast design ideas, you should figure out What is it undesirable to offer a child in the morning:
IMPORTANT: There are absolutely no beneficial substances in such flakes.
IMPORTANT: Fruits and vegetables can be consumed, but only at the same time as other foods or in boiled or canned form.
IMPORTANT: If a child regularly eats sweets in the morning, his pancreas may simply stop working properly.
Children, especially at this age, are extremely It is useful to give porridge:
IMPORTANT: As for semolina and pearl barley porridge, it is better to wait with them. It will be difficult for a child of this age to learn them.
Cottage cheese for children it is especially important as a source vitamins, calcium, phosphorus. Children especially love syrniki, which are easy to prepare:
IMPORTANT: If desired, such cheesecakes can be decorated with honey, cinnamon, candied fruits, fruits, vanilla sugar - with such additives, children will eat them with great pleasure.
A beautiful, tasty, digestible and, most importantly, healthy dish will be pudding:
For schoolchildren 6-12 years old, an omelet would be an excellent breakfast. It will saturate the body vitamins A, B, E, D, proteins and fats. For example, you can prepare the following omelette:
IMPORTANT: It is worth paying attention to such omelette fillings as tomatoes, broccoli, greens, carrots, cauliflower, spinach.
Extremely nutritious and filling vitamins, potassium, phosphorus, iron is such meat as beef. From it you can prepare the following souffle:
IMPORTANT: The finished dish is good served with herbs and sour cream.
Looks quite interesting scrambled eggs in pepper. This flower-like dish is prepared as follows:
If you have a blender, you can quickly prepare strawberry eggnog:
IMPORTANT: They are beaten until they reach a light yellow color.
A good option is polenta - corn porridge. It contains silicon, vitamins, carotene, fiber. Such food is extremely beneficial for the gastrointestinal tract, and it also removes toxins. Preparation procedure:
IMPORTANT: The cereal must be stirred.
IMPORTANT: It is best to pack dried apricots and walnuts. They improve brain activity, which is what is required in school.
Can also be donated to school whole grain oatmeal cookies, for the production of which you need:
Preparation procedure:
IMPORTANT: It is preferable to do this 20 minutes before you start baking the cookies.
IMPORTANT: You need to take into account that the dough will float during the baking process, so the pieces should be placed at a distance from each other.
Concerning way to pack lunches for school, then the following ideas can be taken into account:
It's no secret that the stomach wakes up a little later than the rest of the body. This is true for both adults and children. Meanwhile, a growing body needs breakfast. I would like to hope that the above options for serving it will help teach your child to eat in the morning.