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Mega breakfast cookies

These are perfect either for a quick grab and go breakfast, or for a hearty afterschool snack.

Ingredients

1 cup desiccated coconut

1 cup rolled oats

1 teaspoon ground cinnamon

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

2 eggs

1/2 cup peanut butter

4 tablespoons coconut oil (melted)

4 tablespoons maple syrup

1 teaspoon vanilla extract

1 cup of mixed nuts and seeds (I used poppy seeds, hazelnuts and pepitas)

1/2 cup chopped dried fruit (I used goji berries and sultanas)

Method

Preheat the over to 180˚C.

Line a large baking tray with grease proof paper.

Mix together all the dry ingredients (oats, salt, cinnamon, baking powder, baking soda, coconut).

Add the wet ingredients (coconut oil, eggs, maple syrup, vanilla, peanut butter).

Mix well in a food processor (I use a thermomix) to break up the oats. If you don’t smash the oats enough, the cookies won’t hold together enough.

Stir through the nuts, seeds and dried fruit.

Use a 1/4 cup measure to take some of the wet mix and put on baking tray. Leave a gap between them as they expand on cooking. Aim to get about 12-15 from this mix for a substantial cookie.

Cook in the oven for about 20 minutes.

Allow to cool before eating.

4 ingredient chia pudding

Chia pudding has gained a lot of popularity and can even be purchased at supermarkets, however, it is a lot easier, healthier and cheaper to make yourself!

Chia pudding can be made in bulk and stored in the fridge for a few days of easy breakfasts. 

This breakfast is extremely versatile and there are endless flavour options using different fruits and toppings. 

Ingredients

  • 4 tbsp Chia seeds
  • 1 cup Non-dairy milk (almond, coconut, cashew etc.)
  • ½ tsp Vanilla extract
  • 1 tsp sweetener e.g. honey, maple syrup, rice malt syrup

Optional add ins

  • ½ tsp Cinnamon
  • Fresh fruit e.g. mango, berries
  • Cacao or cocoa (for a chocolatey pudding)

Toppings

  • Yogurt
  • Berries 
  • Nut butter
  • Granola 

Method

Mix chia seeds, milk, vanilla and sweetener (and any optional add ins) together.

Place in the fridge for 3-6 hours or overnight.

Top with fruit, yogurt, nut butter or granola and enjoy.

Breakfast for kids who don’t like breakfast

The statistics are pretty shocking about kids and breakfast.

More than 10% of primary school age kids don’t eat breakfast, and this number climbs to about 30% by the time they are in high school.

Children who eat breakfast do better at school, as they have more energy and are more focused.

To make sure your child eats a nutritious breakfast, you need to set them up for success the night before.  Be organised and be in charge!

  1. Make your child’s breakfast for them.

In my previous job, I used to visit families in their homes at breakfast time to see their routines, and how they went about breakfast. I was shocked to see that lots of families hand responsibility for breakfast to their own kids, even from the age of 5.  People had cereal in low cupboards, little tables in the kitchen and plastic bowls so the 5 year old children could sort themselves out with breakfast.

If you want a breakfast your child can make themselves, it will end up being cereal and milk, which is not a good choice.  So my first, kind of glaringly obvious recommendation, is make your child’s breakfast for them.

This gives you many more healthy options.

 

  1. Get your kids to bed earlier!

Children need a lot of sleep, which means they need to get to bed early.

You can’t expect a primary school child to be awake at 9.30pm and bounce out of bed at 7am.  If your child is staying up late, bring bedtime earlier by 5-10 minutes each night until you get to a bedtime that has the child spontaneously waking, well before they need to leave for school.

A child who is tired in the morning may feel nauseous, and unable to eat.  They will also be irritable and less likely to sit down and happily eat breakfast.

 

  1. No devices or TV.

If your child gets up at an ungodly hour, this might seem like an impossible mission.  But believe me, taking the device away and THEN expecting your child to fall into line is harder.

A child who is distracted by an iPad or the TV won’t want to eat breakfast, and their digestive system won’t be ready to receive food either.

Get a busy box ready for the child with some new craft supplies or puzzles, so they don’t reach for the ipad first thing.

 

  1. Eat breakfast yourself!

If you sleep in and then run around in the morning unable to sit and eat some breakfast, you are setting that up as normal in your child’s mind.

So set the alarm 10 minutes earlier so you can sit down and eat properly before you run out the door.

 

  1. Have breakfast that won’t cause an argument but will still feed your child’s brain for a day at school.

So here are my top 4 breakfast ideas for turbulent mornings to encourage even the most reluctant student!

Chocolate milkshake.

I kid you not.  Set your child down with their favourite glass filled with a  chocolate milkshake, and my job here is done.

Now, I haven’t completely lost the plot, this is clearly not a McDonald thickshake.

It has spinach leaves, raspberries, chia seeds, almond milk and cacao powder.  You can’t even tell there is spinach in it.  If your child does like to scrutinise things, put it in an opaque cup, preferably an old fashioned stainless steel milkshake cup, so they can’t see any green tinge.  Cacaco  and raspberries are full of antioxidants, so great for brains. There’s no dairy in this milkshake, as milk can be very inflammatory for kid’s brains.  Chia seeds give a little boost of essential fatty acids.

 

Strawberry sundae.

Another super quick, super tempting idea is to make a strawberry sundae for breakfast.  The key is to buy a really nice glass to have it from.  A good quality yoghurt will contain lots pf probiotics (good bacteria).  This can mean less stress, anxiety and depression and better problem solving skills.  A 6 weeks study split 70 people into 2 groups.  One group ate yoghurt, the other group didn’t.  At the end of the study, the people eating probiotic rich yoghurt had 85% less stress, anxiety and depression than the people without the yoghurt.  The berries are full of antioxidants, and low glycemic index.

 

Banana bread.

Whose kids don’t like banana bread?  But, let’s face it, café style banana bread is actually cake.  However it is possible to make a banana bread that tastes good, and is a healthy breakfast.  My banana bread recipe is made with sunflower seeds instead of wheat flour.  This means it is full of essential fatty acids (good for brains!), and is much lower glycemic index than normal banana bread.  Seeds are also great for preventing constipation, and good gut health is the key to good behaviour.

 

Pancakes

Another café favourite has got to be pancakes, a roller coaster for your child’s blood sugar.  Get them out the door with a stable blood sugar and your child’s teacher will thank you.  Buckwheat pancakes are just as easy to make as normal pancakes, you just need to be prepared with slightly different ingredients.  These keep well in the fridge, so you can easily make enough for a few days.  Top with bananas, berries or mango.

Berry Sundae

This can be made with regular cows milk yoghurt, or coconut yoghurt if you prefer

Serves 2

Ingredients

150g strawberries

2 tsp raw honey

1 tsp vanilla bean paste

200g natural yoghurt

175g cherries / blueberries / raspberries

40g chopped hazelnuts

Method

Put strawberries in a food processor and blend until a smooth puree.

Add the honey and vanilla, and blend until mixed through.

Divide the yoghurt between 2 sundae glasses

Swirl through the strawberry vanilla mixture, garnish with the extra berries and hazel nuts.

Serve immediately

 

Chocolate milkshake

A healthy twist on an old favourite!  Enjoy for breakfast or a snack

Serve 2

Ingredients

1 handful baby spinach leaves

1 handful frozen raspberries

1 cup almond milk

2 cups filtered water

1 tablespoon chia seeds

1 tablespoon cacao powder or cacao nibs for extra texture

Method

Combine in a blend and process until smooth

Serve immediately

Paleo English muffins

Makes 8 muffins

Ingredients

For the plain option

2 cups almond flour or sunflower seed flour

½ cup coconut flour

2 teaspoon baking soda

1 teaspoon celtic sea salt

8 egg

¼ cup melted coconut oil

1 cup water

For the fruit option add the following

2 teaspoon cinnamon

4 tablespoon maple syrup

½ cup sultanas

Method

Grease silicon muffin tray.

Mix the dry ingredients together well.

Add the wet ingredients and mix well.

Fill 12 holes in a silicon muffin tray.

Bake for 20 minutes at 180C.

Remove from muffins from oven and cool on cooling track.

Slice in half and toast in toaster, or serve with bacon and eggs.

Coconut mango chia pudding

This is a delicious and refreshing breakfast or afterschool snack. All the ingredients can be kept at home in cupboard or freezer, making it a great recipe when you haven’t had a chance to go to the shop.
The chia seeds make it high in fibre, calcium and essential fatty acids.

Serve 5

Ingredients

200g Frozen Mango

250g Coconut Milk

1/2 cup Chia seeds

125g Frozen Blueberries

Method

Use a blender to mix together the frozen mango and coconut milk to form a smooth mixture.

Stir through the chia seeds, make sure they are evenly dispersed.

Divide mixture between 5 glasses and decorate the top with blueberries.

Refrigerate for at least 2 hours, or overnight.

Paleo coconut bread

Ingredients

  • 3/4 cup of coconut flour
  • ½ cup of tapioca flour
  • 6 eggs
  • ½ cup of coconut oil (melted)
  • 1 tablespoon honey
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon baking powder

Method

Preheat oven to 180˚C.  Grease a loaf tin or line with grease proof paper. Set aside.

Combine dry ingredient in small bowl, mixing well

Crack eggs into a large bowl and use hand mixer to beat until frothyg

Slowly add in coconut oil, vinegar and honey

Add the dry ingredients to the wet ingredients, stirring constantly

Pour batter into loaf tin and smooth the top

Bake for 30 minutes

Remove from oven and cool

Slice and store in container. Keeps well in fridge for up to 7 days or freezer for up to 3 months.

Buckwheat pancakes

Ingredients

1 cup buckwheat flour ( I buy whole buckwheat and use high speed blender to make into flour)

1 tablespoon rapadura sugar

1 teaspoon baking powder

1 teaspoon baking soda

1/4 teaspoon celtic sea salt

1 1/4 cups natural yoghurt

2 eggs

1/2 teaspoon vanilla extract

Ghee for frying

Method

  1. Mix all the dry ingredients together (the buckwheat flour, rapadura sugar, baking powder, baking soda, celtic sea salt)
  2. Add in the wet ingredients (yoghurt, egg, vanilla extract).  Mix well, the batter should be quite smooth.
  3. Use a heavy based pan (I use cast iron), and melt the ghee on a medium heat.
  4. Add a quarter of a cup of batter for a pancake.  You should be able to get 3-4 in the pan.
  5. Cook for 3 minutes, then carefully turn over, and cook for another 3 minutes.
  6. Remove the cooked pancakes from the pan.
  7. Continue the process until all the batter is used up.  You should get about 10 pancakes.
  8. Serve with berries or banana, and a drizzle of honey or maple syrup
Green smoothie with avocado

If you need to rush out the door in the morning, at least the the 90 seconds to make a smoothie to take with you.  If you have the ingredients prepped the night before, it’s a no brainer.  Just don’t make the smoothie the night before.  Boil an egg or two to bring with you too to make it a more substantial meal.

Ingredients:

  • 2 cups spinach, washed
  • 1 cup coconut water
  • 1 apple cored and chopped
  • Half a lemon, peeled
  • Sprig of parsley
  • ½ avocado

Method

  1. Place all the ingredients in a high speed food processor for 30 seconds.
  2. Serve