"For schoolchildren primary school by calorie content and ratio nutrients breakfast does not actually differ from the diet of preschoolers. But if in the kindergarten the teachers were responsible for the food (remember how they categorically protested that the kid should bring his "snack" to the group?), Then at school the child gets more independence. Without adult supervision, he has the opportunity to buy something, which means that the student should definitely know about the dangers of excessive amounts of chips or soda! It's good if he gets used to taking fruit (apple, banana, pear) or healthy sandwiches (cereal bread or bran bread, cheese, lean turkey ham, chicken roll, light salted red fish, cucumber slices and leaves) as a snack to school. salad), ”says Yulia Moskvicheva, Ph.D., nutritionist.
Of course, porridge is our food. No one denies the benefits of oatmeal, but not all children absorb it with pleasure. And even buckwheat porridge, and even rice, not to mention semolina. We decided to offer you several alternative options for the morning menu for young students. Some dishes are prepared quickly, some take longer. But each of them will become an unusual and original breakfast option and will definitely suit your child's taste.
Monday
On weekends, we usually try to make up for what we could not do on work and school days: take a longer walk, do more things, go to bed later. The result of this is a "bad" Monday morning, when there is a sorely lack of time to get ready (to school, to work, to the clinic), not to mention cooking a full breakfast. We offer a quick, but healthy and nutritious option.
Honey Banana Smoothie
You will need:
½ tbsp. milk, ½ drinking yoghurt (no filler or vanilla), 1 tbsp. l. ground flax seeds, 1 tbsp. l. peanut butter, 1 tsp. liquid honey, 1 ripe banana.
Preparation
Peel the banana, cut into small pieces. Transfer with milk, yogurt, flaxseeds, peanut butter and honey to a blender and punch at high speed until smooth. Optionally add ground cinnamon to your milkshake.
Intrigue your child: ask him to guess what is on his plate? Tortelloni is neither dumplings nor dumplings, but just a piece of Italy on your table. You don't need to be a skilled chef to learn how to cook tortelloni. Their main feature: two corners connected together, and the shape can be any. And, of course, it is not at all necessary to get up neither light nor dawn to stick tortelloni: like dumplings, they are prepared for future use, freeze perfectly and patiently wait in the freezer for their time.
Tortelloni with ricotta cheese and spinach
You will need:
For the dough: 300 g flour, 3 eggs, salt
For the filling: 300 g spinach, 180 g ricotta, 3 tbsp. l. grated parmesan
Preparation
Knead the dough, cover it with cling film and refrigerate. Prepare the filling: boil the spinach, cool and chop finely. Mix spinach with ricotta cheese, add grated Parmesan, salt to taste.
Roll the chilled dough into a thin layer and cut into squares. Place some filling on each square, close the triangle and pinch the edges. Boil the tortelloni in salted water and serve with a little butter.
Don't even think about fast food? Alas, children's cravings for burgers and sandwiches are often not extinguished by any parental admonition about the dangers of "fast food". You will have to work hard to offer the student a decent alternative. Let's try?
Turkey apple and cheddar cheese sandwich
You will need:
Two slices of whole grain bread, plastic cheddar cheese, 2 thin slices of boiled (or smoked) turkey, some thin plastic green apple, unsalted butter, honey mustard.
Preparation
Spread the butter evenly, in a very thin layer, over the pieces of bread. On the other hand, brush each piece with honey mustard. Place the turkey and apple slices on one slice of mustard bread. Cover with a second slice of bread with the oily side facing out. Brown the sandwich in a skillet (3-5 minutes on each side) and serve warm. And if you use an electric grill to fry a sandwich, it will turn out exactly the same as in famous eateries.
Another breakfast option of all time is, of course, an omelette. Tired of the traditional option? Send your child to Spain - at least at the table. You can rest assured: the Spanish omelet is not only amazingly tasty, but also very satisfying. By the way, in addition to the main ingredients - eggs, potatoes and onions - you can add vegetables (for example, small pieces of zucchini), ham or lean meat (turkey, chicken) to the dish at your discretion.
Spanish omelet
You will need:
5 eggs, 300 g potatoes, 1 onion, 3 tbsp. l. olive oil, salt and freshly ground black pepper to taste.
Preparation
Cut the peeled potatoes thinly and thinly, chop the onion into half rings. Fry in a skillet for 2 tablespoons. l. olive oil potatoes and onions. Salt. Reduce heat to low and simmer for another 15 minutes. Beat eggs, salt. Add cooked potatoes and onions to them and mix well. With the remaining olive oil, cook the egg and potato mixture over low heat. When the egg has set on the surface of the omelet, turn it over and fry for another 2 minutes. Let the omelet stand for a while before removing it from the pan.
The beginning of the last day of the week is a time when strength is already running out. Don't feel like wasting your energy preparing breakfast on Friday? We have an option for this case too. Minimum effort (you don't even need to turn on the stove!) - maximum efficiency.
Pumpkin pudding
You will need:
150 g pumpkin, 2 eggs, 1 tbsp. l. sugar, 1 tbsp. l. flour, 100 g of cottage cheese, ½ tsp. soda, a splinter of cinnamon, salt to taste
Preparation
Finely chop the pumpkin, place in a container suitable for microwave cooking and hold under a lid for 2-3 minutes at 800 watts. Beat eggs with sugar and flour, then mix with cottage cheese. Add baking soda and salt. Beat everything again until smooth and season with cinnamon. Transfer the pumpkin to a larger container, previously oiled. Put the curd-egg mixture on the pumpkin, flatten and cook, uncovered, for 3 minutes at 800 watts.
But on weekends, you can tinker in the kitchen a little longer, because the whole family gathers at the table in the morning. Delight them with an unusual and delicious breakfast in the best restaurant traditions - make sweet rolls! Trust (and check) that it's not as hard as it sounds.
Sweet fruit rolls
You will need:
For pancakes: 500 ml milk, 2 eggs, 50 g sugar, 250 g flour, 1 tbsp. l. vegetable oil, ½ tsp. salt, 2 tbsp. l. starch.
For the filling: 250 g of curd cheese, 5 tbsp. l. ready-made whipped cream, 100-150 g each of strawberries, blackberries, blueberries, 2-3 tbsp. l. powdered sugar.
Preparation
Prepare the pancake dough: beat all the ingredients until smooth (the dough should be thin and without lumps). Fry the pancakes in a nonstick skillet over medium heat. Rinse and dry the berries, cut each into 2-4 pieces.
Prepare the filling cream: Whisk together the curd cheese, icing sugar and cream.
Lubricate the pancake with cream, spread the berries over the surface of the pancake and roll it into a roll. Cut the roll into equal parts, place on a plate, sprinkle with powdered sugar and garnish with fresh berries.
Sunday
Another salvation for modern mothers: casserole is a dish that is prepared from whatever comes to hand. We decided to recall the traditional "children's" version of the casserole - cottage cheese. It will take some effort from you, but the result is worth it! And if, by some miracle, this impromptu "cheesecake" is not eaten right away, a bite could be a good breakfast the next morning. Bon Appetit!
Curd casserole "A la cheesecake"
You will need:
For shortcrust pastry: 125 g butter, 65 g sugar, 1 egg, 200 g flour
For curd mass: 6 eggs, 250 g sugar, 700 g curd cheese, 200 g mascarpone cheese, 150 g sour cream, 100 g whipping cream, 70 g flour, vanillin
Preparation
Mix softened butter with egg and sugar, combine with flour. Knead the dough. Bake the crust in the oven until tender. Let cool and chop finely. Place the crumbs in a thin layer in a cooking pan and place in the oven for another 5-7 minutes.
Prepare the curd mass. Beat eggs with sugar, add sour cream and cream, mix well. Combine curd cheese with mascarpone and add to the egg mass. Add flour last. Stir well again. Put everything on a shortbread cake and send to the oven, preheated to 120 degrees. Place a bowl of water on the lower level of the oven and bake until tender - the casserole should be browned.
Video: Children's menu. Dishes for little geniuses
Eat together.
Studies show that children who eat lunch or dinner at the table with their parents eat better and experience fewer gastrointestinal problems during adolescence.
A schoolchild's breakfast should be healthy, quick and tasty at the same time, so that the child is not tempted to give up food for the sake of extra minutes of sleep. What should be the ideal homemade breakfast before school? We'll talk about the most common options.
To eat or not to eat?
Not all children agree to eat at home in the morning, referring to the fact that you can go to the school cafeteria after the second lesson. However, experts unanimously agree that a child must eat before classes. Firstly, because the lack of breakfast disrupts the metabolism. Perhaps immediately after waking up, hunger is really not felt, however, a few hours after sleep, the body already feels exhaustion, and it is difficult for a student to eat a simple plate of porridge. And secondly, the lack of nutrients and vitamins inhibits the physical and mental activity of the child.If your child flatly refuses to eat breakfast before school, you may need to reconsider his daily routine and diet. Make dinner easier and put your baby to bed earlier. Then, having woken up with a margin of time, the baby will have time to get hungry before leaving the house. Another trick is to give the child a glass of water, "empty" tea or rosehip broth immediately after waking up. It stimulates the appetite very well in just a few minutes.
Rule of three
There are three main requirements for schoolchildren's breakfast: 1) wake up the sleepy body; 2) saturate it with nutrients for several hours; 3) give the required serving of vitamins and minerals. Sugar copes well with the first task, so a sweet drink and fruit should be on the child's morning table. By the way, they also partially fulfill the third task. And they saturate the body with nutrients such protein foods like milk (cottage cheese, yogurt, cheese, eggs), cereals and meat.
Hearty breakfast
When planning your morning menu, you need to keep in mind the individual needs of your child. Perhaps a hearty breakfast really doesn't suit him if he can't handle even half a plate. On the other hand, many kids are happy to gobble up everything offered and even ask for more. This means that their bodies need a nutritious hearty breakfast, and there is no reason to refuse it.It should be borne in mind that the child receives breakfast directly at school, so as not to repeat. Most often it is milk porridge, cheese cakes or macaroni and cheese. Therefore, a traditional morning dish - ham omelette - will be a good satisfying option. Scrambled eggs are not desirable, as fried eggs will be difficult for children's digestion. But eggs in the form of an omelet perfectly saturate the body with proteins. A small portion of buckwheat porridge with a steamed cutlet is also suitable.
Favorite kids breakfast
All kids are crazy about sandwiches. But if you choose this option, you need to make it as useful and acceptable as possible for the digestive tract. Use wholemeal bread, and use turkey, chicken, or boiled beef for the filling. Add lettuce, bell peppers, tomato and cucumber, a thin slice of cheese, and then send the sandwich to the roaster or microwave. But the tempting and convenient sandwiches with sausage and mayonnaise should be discarded. There are very few benefits from them, and the load on digestion - especially in the morning - is enormous.
Vitamins for the brain
It would be nice to combine the nutritional value of breakfast with a vitamin boost. For good memory, stability of the nervous system to stress and concentration of attention, children most of all need B vitamins. They are found in meat, cereals, nuts and green leafy vegetables. Nuts, along with other dried fruits, you can add to your child's porridge, or give them separately as a small morning dessert. Please note that B vitamins do not accumulate in the body and must be replenished daily.You can also enrich your baby breakfast with vitamin and mineral complexes, since they must be taken in the morning. Offer your child a multivitamin in the form of effervescent soluble tablets, for example, Multifort for children with rosehip extract. It tastes good, and the child will not refuse such a drink. At the same time, the doses of vitamins and minerals in this complex are selected so as to supplement the daily diet and prevent hypervitaminosis.
Light breakfast
If your child is one of those children who wake up without appetite and hardly agree to sit down at the table, give up complicated dishes and make sample menu for a few days from healthy light snacks. First of all, it is cottage cheese. It can be either in its original form, but sweetened with pieces of fruit, or in the form of casseroles or cheesecakes. On the morning table of a student, there must be some kind of product containing proteins and calcium, and cottage cheese does an excellent job with this task.Another light breakfast that kids love is a couple of soft-boiled eggs. You can add slices of tomato, cucumber, or pieces of cooked chicken to these.
If even these options seem too difficult for the child, offer homemade cocoa with a bun, drinking yogurt with crispbread, or quality cereals with milk.
Finally, we note that the morning should not start with nervousness due to haste. Wake up your baby and set the table in a good mood - this is also very important for children's appetite.
Breakfast is the most important meal of the day. And with such a pace of life, which is accepted in our time, very often it is he who suffers. Not everyone realizes how big problems such a diet can cause in the future, let alone children who spend so much energy at school to gain new knowledge and experience. But the body grows, this is the most crucial time! So, you need to attach as much importance to this aspect as possible, because you want to rejoice for the success of your child, and not contemplate his constant ailments and irritability.
Unfortunately, the years of early waking up and constant running around in the morning completely knock down the natural regimen, and therefore many adults prefer to abandon it, postpone it for several hours, or be content with something quick and not very nutritious - for example, cornflakes or some kind of cereal bar.
However, doctors strongly advise against passing these habits to children. Studies have shown that this contributes to a longer awakening of the body, a loss of strength and mental activity, and even the occurrence of stress, which our children already have to face many times in schools.
And here the question arises: what is it that can be prepared for a child in the morning, so that it is quick, healthy and nutritious and tasty enough for the child to accept it with pleasure. The task is really not the easiest one, because it is quite difficult to come up with constantly various dishes, and the same scrambled eggs every day will probably not seem to the child a tempting idea.
In fact, you shouldn't panic. Although with such difficulty it is not always possible to cope with the move, there is always a way out. After all, there are a lot of simple dishes suitable for breakfast in the world cuisine, it is not in vain that various chefs have worked for centuries.
The main thing when drawing up the menu is to remember the basic principles of a healthy breakfast - it must necessarily contain slow carbohydrates to recharge the brain with glucose, which will gradually be released throughout the day. Also, breakfast should certainly contain fats - ideally, both plant and animal. They will give the body quick energy, warmth and promote assimilation nutrients from food. And, of course, nowhere without proteins. Protein, as you know, is the basis from which the body draws material to build a strong and healthy body, as well as the energy needed for sports.
By adhering to these recommendations, it will be much easier for you to make the right breakfasts. And we made sure that they turned out to be diverse. In order to save you time and worry, we have compiled for you a selection of five different breakfast options that you could prepare quickly enough and without undue effort. These breakfasts contain all the elements necessary for a growing body and, by the way, will be no less useful for you, dear parent.
The recommendations will give simple short recipes for prepared breakfasts, as well as recommendations for preparing any products in advance. We hope you find this article extremely useful and wish your dear children health and energy!
Breakfast number 1 - egg
So, as we already wrote above, a full breakfast must certainly contain a sufficient amount of fat, complex carbohydrates and proteins. There are many sources of protein suitable for breakfast. For example, chicken eggs are nothing more than pure protein, they do not contain either fat or carbohydrates in significant quantities. Or, for example, cottage cheese or cheese. This is a different kind of protein, but by no means less valuable. By including these products in your breakfast, you provide the young body with pure and noble protein that is well absorbed. Especially in the morning.
But what kind of protein is highly discouraged to consume in the morning is meat. Especially in large quantities. The fact is that the body needs much more energy and enzymes to digest meat than many other foods. And if by lunchtime the body is already fully awake, bursting with energy and such a heavy product is ready to be taken, then in the morning it only gives the digestive system an extra load, completely unnecessary at such an earlier time.
In this breakfast option, we will offer you a combination where egg white plays a key role in building a healthy and tasty meal. A big plus of eggs in breakfast is also that this product is prepared simply indecently quickly, whether it be boiling, frying, or another method of processing. In addition, there is a lot of research confirming that eggs are the product that suits your morning meal best.
And yet, how can you cook eggs so that your child will like it? In boiled eggs, fastidiousness often leaves the yolk uneaten, and the situation is not much different with fried eggs. What can you do about it? An omelet is a great solution! It is prepared very quickly and turns out to be superbly juicy, tasty and whole - the yolk is inseparably beaten with protein. We will share with you a couple of tricks that will allow you to turn such a familiar and ordinary dish into a real masterpiece that will take you only some 5 minutes.
Ingredients:
Chicken eggs - 2 pieces;
· Soy sauce - 1 teaspoon;
Cold water - 1 teaspoon;
· Cold milk - 1 tablespoon;
· Hard cheese - 30-40 grams;
· Greens - a couple of twigs;
· Tomato - 3-4 slices (optional);
Champignon - 1 large mushroom (optional);
A couple of slices of whole grain bread and butter or soft cheese
How to cook?
Step 1. First, lightly fry the bread in a dry or a drop of butter in a skillet. This will be our source of carbohydrates and it is enough to dry it slightly and grease it with butter or cheese - his child eats with great pleasure, especially in combination with such a great omelette.
Step 2. Drive two eggs into a small but deep bowl. Use a fork or whisk to shake the eggs lightly so that the yolk and white are completely mixed, but you do not need to whip them into a foam - this will only spoil the structure.
Step 3. Pour into the egg mixture cold water, soy sauce and cold milk. Soy sosu is used here as a salt and a source of unusual flavor. If you don't have it at home, you can mix a pinch of salt with a pinch of sugar and dissolve them in a teaspoon of water - this can at least approximately replace the product. Then, finely chop fresh herbs there. Shake the mixture again so that all products are mixed into a homogeneous mass.
Step 4. Preheat a small skillet with a low rim and a good non-stick surface. Sprinkle it lightly with vegetable oil and spread it over the surface by hand or with a kitchen brush.
Step 5. Put the tomato and champignon, thinly sliced into small pieces, into the pan. Fry them lightly to remove excess moisture. Then, adding another drop of oil if necessary, pour the egg mixture onto the surface. The pan should be hot enough so that the bottom of the omelet cooks quickly enough without burning.
Step 6. At this point, grate a small piece of cheese and spread the cheese over exactly half of the omelet, the surface should still be moist. When it will be seen that the bottom layer is cooked, but the top one is still thin, use a spatula to fold the omelette in half so that the other half just covers the half sprinkled with cheese.
At this point, turn off the fire and cover the pan with a lid. From the heat remaining on the surface of the pan, the omelet will begin to melt inside and puff up.
After a couple of minutes, the omelet can be safely laid out on a plate, put slices of bread on the side and please the child with such a breakfast. You will be surprised how tender and juicy the omelet will turn out and how happy the child is. And all this in a matter of minutes!
Breakfast number 2 - curd
And here is the second, most suitable source of protein for the morning - cottage cheese. Cottage cheese is a very flattering product for our country, because in few other countries you can find something similar, but it is a real storehouse of the most useful and nutritious substances. Here you have calcium, protein, lactic acid and even fat - but only in reasonable quantities.
The simplest dish made from cottage cheese is, of course, just a plate of cottage cheese with sour cream and jam. And if someone and such a breakfast will be quite to their taste, then others prefer to be picky and refuse such a prospect outright. Then casseroles, cheesecakes and other joys are used. But, since the casserole is a product that requires a long baking, we will be happy to provide you with a great recipe for cheese cakes, with oatmeal and chocolate - all in one!
Ingredients:
· Fresh cottage cheese with a fat content of more than 5% - 150 grams;
· egg yolk;
Butter - 1 teaspoon;
Sugar - 1/2 tablespoon;
Wheat flour - 1 level tablespoon;
Semolina - 1 level tablespoon;
Milk chocolate - 3 squares;
Oatmeal - 2-3 tablespoons.
How to cook?
Step 1. Put half the cottage cheese, butter and egg yolk into a deep bowl or small saucepan, stir. Then, using a blender, turn the mixture into a smooth paste.
Step 2. Add semolina and sugar, stir and let stand for 5 minutes.
Step 3. Meanwhile, grind the oatmeal with a blender. You don't need to turn them into flour, just chop them slightly to make it easier to roll curd cakes in them.
Step 4. Add the remaining cottage cheese and flour to the mass, knead the mass until smooth. You can add a little vanillin and, if desired, a little more sugar.
Step 5. Divide the mass into three parts. Put each part in crushed flakes, put a piece of milk chocolate in the middle and form a cheesecake.
Step 6. Fry on each side for 5-6 minutes over medium heat, serve with sour cream or fresh banana.
Here's another delicious and nutritious breakfast that shouldn't take more than 20 minutes to prepare. But how much energy for the whole day!
Breakfast # 3 - American
There are a lot of rumors about the stupidity of Americans and about the culture of malnutrition in their lives. It is quite difficult to argue with these arguments, because dumb, but visual statistics speak for them. Still, you can argue with these stereotypes if you delve into the topic a little deeper.
For example, the fact that obesity is still a highly competitive market. The culture of fast food really quickly and extensively spread across the mainland and therefore caused a wave of great health problems. Because such food has become more affordable - cheaper, faster and easier. That's why he is "fast-food" - literally translated as fast food.
However, the food culture of American families, who abstain from such unfortunate addictions, and they are really very numb, has its roots in much of English cuisine. She, although not famous for its particularly low-calorie content, has always combined a variety of products, thus saturating eaters with all the necessary substances for life in such a changeable climate.
That is why we want to draw your attention to which breakfasts are preferred by the "right" families in the United States and explain their useful principles.
Choice ours fell on them also because it is the Americans who are the people who are constantly on the move. Good or bad from the point of view of psychology and philosophy, but it so happened that with such a saturated market, people constantly have something to do and therefore the morning meal is clearly not an aspect on which they are ready to spend most of their precious time. So let's find out how they manage to quickly prepare a hearty breakfast without losing taste.
And we will offer you the simplest option and, believe me, very tasty and nutritious - this is granola with yogurt and fruit and toast with peanut butter and jam! Yes, yes, the very peanut butter that American children love so much and our Soviet mothers do not understand. Did you know that the right peanut butter actually contains EVERYTHING you need for a nutritious breakfast! These are complex carbohydrates, these are noble vegetable fats and a large serving vegetable protein! A real treasure. Of course, such a product cannot be abused. But 1-2 tablespoons of this pasta for breakfast will give you a lot of energy and a delicious start to the day!
Ingredients:
Peanut paste - 1.5-2 tablespoons;
Jam or preserves - to taste;
· 2 slices of toast bread;
Oatmeal - a handful;
Honey - 1-2 teaspoons;
· Seeds, nuts, coconut flakes, dried fruits - any additives;
Vegetable oil - 1 tablespoon (you can coconut or flaxseed;
White yogurt - 5 tablespoons;
· Any fruits or berries.
How to cook?
Step 1. First of all, prepare the granola. To do this, in a deep bowl, stir together the oatmeal, vegetable oil, honey, various additives (raisins, coconut and flax seeds work best). Then, in an even layer, spread the mass on foil or baking paper and send it to an oven preheated to 200 degrees for 10 minutes.
Step 2. While the granola is baking, dry the toast in a dry skillet until it becomes slightly crispy. You can also chop the fruit into small pieces.
Step 3. Grease the dried pieces of bread generously with peanut butter and layer with your favorite jam, melted chocolate or even cucumber - any addition will come in handy. Then, fold both pieces together and cut them diagonally - the American Morning Sandwich is ready!
Step 4. In a bowl, stir the prepared granola, let it cool for a couple of minutes. Then, top with white yogurt and chopped fruits or berries.
Ready! Very nutritious and tasty breakfast ready, hurry up to please your child with such a varied menu.
Breakfast number 4 - vegetable
Recently, they have been shouting from all sides about how harmful animal products really are. It becomes downright embarrassing sometimes to give your child scrambled eggs after reading another article that reveals all the terrible poisons and other terrible things that clever scientists have recently discovered in them.
Undoubtedly, absolute rejection is not a very smart choice. It's not even that all the information written in the articles is irrelevant to the truth and seeks to intimidate you. The point is rather that these studies are carried out in certain parts of our world, where such laws are really relevant. This is precisely the main problem of informational unity, which we have achieved so recently. Of course, in a matter of seconds you can see, read or hear some incredible thing that happened on the other side of the planet, and this is great, a very big progress. But the laws, which operate in different ways depending on climate, culture and other factors, are somehow incredibly overlooked and, as a result, are accepted with equal readiness by both women from Cambodia and Siberians.
So you can rest assured that there is nothing wrong with consuming all these products with our cold winters, especially considering the shortage of quality vegetables and fruits in our country in winter. BUT. Still, it is worth considering that everything is useful in moderation. So, giving preference to animal proteins every day, we completely forget about vegetable proteins, which are no less necessary for our dear body. Therefore, we urge you to consider this breakfast option, containing only vegetable fats and proteins, and dilute your child's diet with it a couple of times a week. Rest assured, this will have the best effect on him!
And making such a nutritious and light breakfast is a snap!
Ingredients:
Whole grain bread - 4 slices;
Hummus - chickpea pate - 2 tablespoons;
Avocado - 1/2 fruit;
· cucumber;
· Tomato;
Peanut butter - 1 tablespoon;
How to cook?
And we'll make vegetable sandwiches. It is pleasant and quick to eat them, and the products contain the maximum of the most useful substances.
Step 1. Dry the pieces of bread in the oven or in a dry skillet.
Step 2. Cut the avocado, tomato and cucumber into thin slices.
Step 3. Brush two slices of bread with peanut butter, sandwich with a layer of fresh cucumber. Fold the pieces together and cut them diagonally.
Step 4. Brush two more slices with hummus, layer with tomato and avocado, fold together and cut diagonally.
Delicious, nutritious and incredibly healthy and light breakfast is ready. Bon Appetit!
Breakfast number 5 - liquid
We have prepared this breakfast option for parents whose children are very stubborn to eat in the morning. Especially if earlier such a habit was accepted normally, it is unlikely that it will be an easy task to teach the child to sit down at the table every morning and eat a full-fledged complex.
But don't despair. This does not mean at all that you now have to put up with the problems that a child who adheres to such wrong habits can meet. In such a situation, you can resort to one small but very useful trick - turn healthy and nutritious foods into a delicious cocktail!
Yes, yes, in fact, it is not difficult at all. You just need to get a convenient and powerful blender. The fact is that it is much easier to drink all the same products that were laid out on a plate, and if you add a child's favorite chocolate or strawberries, emotions will be similar to the joy we get from a milkshake, which we are not at all used to perceive as a healthy snack. ... The secret lies only in choosing the right products so that the caprice suits the taste. You will be surprised at how easily he will swallow up a whole glass of delicacies in a couple of sips, in which oatmeal, cereals, and other healthy products are very prudently hidden.
Ingredients:
Banana - 1 piece;
· Cottage cheese - 50 grams;
White yogurt or kefir, milk - 200 ml;
Oatmeal - 3-4 tablespoons;
· Melted chocolate or any jam - 2-3 tablespoons.
And all this is not easy to prepare! Stir all the ingredients in a blender and whisk thoroughly to form a smooth shake. You can add a little more milk for a thinner texture. That's all!
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Any children's nutritionist will tell you that breakfast is the foundation of health! Those who ignore him begin to suffer from gastritis and obesity - it was found that 44% of obese boys and 20% of obese girls do not eat breakfast (their metabolism is disturbed and food is stored in reserve). Academic performance also directly depends on the morning menu. Judge for yourself - at school the child will have a snack only after the 2-3rd lesson, which means that for several hours his brain will suffer from glucose starvation and the baby simply will not be able to think normally. By the way, the "gray cells" of modern schoolchildren during classes consume even more calories than the "heads" of their parents: 25% of energy versus 3-4%. If a child is studying in a special school with an in-depth study of a subject, his brain requires even more nutrition.
Theory
Delicious charging
The duration of breakfast should be at least 20 minutes, and the calorie content should be 15-20% of the total daily diet: it turns out that toast with cheese or tea with cookies will not be enough for your child. However, it is also not worth putting a plate of hot borscht or a cutlet with mashed potatoes in it early in the morning - such serious dishes will cause a rush of blood to the stomach, and the “de-energized” brain will start to fall asleep. Ideally, the student should eat warm, low-fat, and not very sweet foods for breakfast, which will provide him with healthy energy until the next snack.
Food for the mind
The brain feeds on carbohydrates, so it is with them that you need to start a new day. But not from a white loaf sandwich, waffle cake, a pack of cookies, a roll of cream or chocolate bars. These delicious simple carbohydrates will clear their heads, but not for long. Within an hour, the child will feel sluggish and tired. To avoid this phenomenon, the brain must extract sugar from complex carbohydrates. Therefore, cook a variety of cereals in the morning and add fresh or dry fruits and nuts to them. It is the perfect blend of beneficial sugars that will provide a steady supply of glucose to your brain cells. So that the child does not get bored with porridge, spoil him with low-fat pancakes or delicious pancakes once a week. For a change, you can also offer "dry breakfast", but do not do it every day: air flakes are unnatural and not very healthy product.
Delicatessen - aside
The child grows up, carries a heavy backpack to school, plays during breaks, does physical education, runs after school for training or dancing - for all this he needs squirrels. In addition, they are involved in the production of dopamine and adrenaline, which speed up reaction and thought processes. Eggs and dairy products are ideal sources of protein in the morning, as they are the easiest for babies to absorb. Just offer the kid not a giant scrambled eggs with sausages, cheese and mayonnaise (hard for the stomach), but 3-4 fried quail eggs or an airy omelet with bell peppers and broccoli. From the milk dishes for breakfast, choose a light curd (season it with honey, jam or nuts), yogurt (always light and "lively"), cheesecakes, curd casserole, a milkshake with fruits or a sandwich with multi-grain bread and cheese. True, if a child does not feel well or has just been ill, do not feed him solid varieties and delicacies with mold (Camembert, Roquefort, Brie) - a weakened body may not cope with them.
And stop buying sausages and sausages in the morning, especially smoked sausages - they contain a minimum of useful proteins, but there are a lot of obvious or hidden fats, dyes, preservatives and other harmful child's body substances.
Cocoa is better than tea
If you cook porridge for your child for breakfast, offer him reconstituted juice with pulp or freshly squeezed carrot juice - the rest fresh are too sour, so they are recommended to be given only an hour after a snack. If in the morning a student eats cottage cheese or yogurt, he must definitely drink something warm - of course, not coffee, but weakly brewed tea or cocoa. The latter (especially with milk) is considered the best breakfast drink - it is moderately high in calories and quite healthy due to the presence of antioxidants, vitamins and iron. Cocoa invigorates, but the alkaloid theobromine it contains is much milder than caffeine. Therefore, boil the drink yourself or dilute the instant powder (the second option is worse - it contains more sugar and preservatives). And don't forget to take care of what your child will drink at school: put a bag of juice or a bottle of still water in his backpack.
Practice
How to make a menu
Any adult does not like monotony in food, and even more so children constantly need something new and tasty on the table. Therefore, do not get hung up on cereals or yoghurts, constantly change the morning menu and do not be lazy to cook beautifully and in an original way - of course, there is nothing better than buckwheat or good old oatmeal, but you are unlikely to be able to cram such boring dishes into a 12-year-old child. A little imagination - and healthy food will become interesting. For example, porridge can be dyed with cocoa and made "chocolate", curd cheesecakes can be turned into funny faces using a pastry bag and fruit jam, and ordinary curd can be slightly sprinkled with whipped cream, sprinkled with raisins and nuts and served in bowls like ice cream.
Healthy breakfasts for the week
| Monday | Omelet with vegetables. Cocoa in milk. |
| Tuesday | A plate of oatmeal with fresh strawberry sauce. Apple juice with pulp. |
| Wednesday | 100 g of curd mass with dried apricots, raisins and candied fruits. Sweet tea and multigrain toast with a slice of cheese. |
| Thursday | 2 cheesecakes with pitted cherry jam. 1 glass of "live" yogurt. A glass of cocoa with milk. |
| Friday | A plate of buckwheat porridge with warm milk. Tea with a piece of milk chocolate. |
| Saturday | 2 low-fat pancakes with a baked apple. A glass of milkshake with strawberries and banana. |
| Sunday |
Scrambled eggs from 2 chicken eggs or 4 quail with tomatoes. A glass of freshly squeezed carrot juice with cream. |
Expert opinion
Maryana Bezrukikh, Doctor of Biological Sciences, Director of the Institute of Developmental Physiology of the Russian Academy of Education
Many parents say, "In the morning my son (or daughter) has no appetite." In fact, the problem most often lies in the wrong daily routine. It is necessary to wake up the child an hour before leaving the house, and not 20-30 minutes. Let him calmly wash and get dressed - during this time his appetite will develop, and he will eat with pleasure. Just do not urge him on while eating: "Hurry, we are late!", Otherwise the child will go to school not in working order.
Breakfast stars
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Alexander Pushnoy I remember that I did not eat at home in the morning, but went to the school cafeteria, where there was a completely balanced breakfast - squash caviar, boiled egg and compote. Today's schoolchildren live in an era of chemical nightmare when it's hard to find natural products, - all around chips, soda, artificial curds. My son is still eating the porridge that his wife prepares, but when he goes to school, then we'll see. But I won't let him feed on chemistry. |
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Victoria Lopyreva If children are allowed to eat what they want, they will have breakfast with chocolate spread with nuts, creamy desserts from jars, various fatty yoghurts and sweets with tea. In my childhood, I also did not understand what was useful and what was harmful. She grew up in the Caucasus, where there has always been a cult of food, so she could easily have breakfast, for example, stuffed peppers or a kebab with fresh vegetables and hot sauce. |
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Aurora My daughter does not go to school yet, but I think our breakfasts will not change in the future. She loves semolina porridge with milk. Dad cooks it superbly. When porridge gets bored, we make different omelets - my daughter likes a simple one made of eggs, flour, milk and cheese. And my husband and I love it when it contains dill, pepper and ham. There is a pastry shop next to our house, so sometimes we have breakfast with croissants. |
5-10 minutes
Quickly
Milk, eggs and grains are the basis for a complete breakfast for your little one. Beat the egg and milk in a bowl, add a little salt. Dip slices of whole grain bread into this mixture and bake them in the oven for 5-7 minutes. Serve croutons with jam, jam or yogurt. A cup of tea with milk is ideal for toast.
Practical
In the evening, boil potatoes in their skins, cool and peel. In the morning, rub the tubers on a coarse grater, put them in a preheated pan with sunflower oil (as an option, put them in the microwave). Place the potatoes gently on a large plate, toasted side down. On top, put medium-sized sausage (or sausages), sliced tomato. If you have a little more time left, you can sprinkle the dish with grated cheese on top and place it in the microwave or oven to melt the cheese.
Healthy
Pour oatmeal or buckwheat flakes with hot milk or boiling water, cover and leave to swell for 3-5 minutes. Season with butter, sprinkle with chopped dried fruits on top. Breakfast is ready!
10-15 minutes
Promptly
Lazy dumplings are an excellent breakfast option: firstly, they are easy to prepare, and secondly, cottage cheese is an irreplaceable source of calcium, which is so necessary for a child's body. You will need a pack of cottage cheese, flour, sugar, an egg. Knead the dough, roll into a "sausage" and cut into pieces. Boil for a few minutes in salted water and serve with sour cream or jam.
Tasty
Steamed fish fillets cook quickly, and the phosphorus contained in seafood is very useful, especially during periods of heightened mental stress. By the way, potatoes for a side dish can also be cooked in a steam bath. As a dessert, offer your baby an apple or a banana: fruits are a source of vitamins that support his immune system.
Hearty
Boil the milk, add salt and spider web vermicelli to it. It cooks very quickly, just a few minutes. Season the finished dish with butter and sugar. By the way, the classic remedy for maintaining brain function is glucose. Therefore, there should be something sweet in the student's diet: tea with sugar, sweet curd, a small piece of chocolate. Just remember not to overuse sweets.
15-20 minutes
Unusual
In many countries, the day begins with a soup - dairy or vegetable. This breakfast is good for children with gastrointestinal problems. Add finely chopped potatoes, carrots, onions and cauliflower to boiling salted water. When the vegetables are almost cooked, pour in a small amount of milk, add butter before serving. For a more filling breakfast, add a sausage or cheese sandwich.
Creatively
Cook rice. While he "reaches", peel the orange, freeing each slice from the film, and fry the fried eggs. Put the cooked rice in a bowl, with butter. Make a depression in the center and put the eggs there. Put peeled orange slices around the rice - and you can serve! The most capricious fastidious will not refuse such an appetizing "chamomile"!
Nutritionally
According to nutritionists, oatmeal is the basis of a perfect breakfast. Doesn't your baby love her? Then prepare oat pancakes: pour boiling water over the rolled oats flakes, when it is steamed, knead the dough on its basis, adding an egg, salt, sugar and a little cinnamon. You can also add a grated apple. Bake the pancakes in a hot skillet under the lid. Serve to the child, sprinkled with sour cream or jam.