For children, essentially to retain their energy throughout the day, breakfast is all-important. Brunch culture, late breakfasts, or skipping breakfast simply doesn’t work for kids. Here are a few ideas for a convenient and healthy breakfast options for kids, essential ingredients to be included in their meals, benefits, and more.
Vegan solutions
Vegan breakfast ideas are also a smart option for parents looking for healthy and easy breakfast ideas. “Plants have to be included. Vegetables can be added to idlis and dosas. Mango chutney can be made, vegetable-stuffed parathas, salads, and sambhars are a good option,” said Dr Pinky. While we adopt a plant-based diet, we should regulate the amount of oil used in all meals. “We often assume that plant-based diets are healthy, but we go wrong with them when we add fat beyond limits when cooking vegetarian foods. So, keep an eye on that whilst ensuring that pulses and local vegetables form an integral part of breakfast preparations for kids,” said Sheryl.
Essential ingredients
Whether one chooses a whole Goan quintessential breakfast or a more westernised version of breakfasts for their children, a handful of ingredients is a must-include for the sound health of the body. “Nuts, yogurt, cheese, eggs, and fruits are ideal to be included in your kid's breakfasts,” said pediatrician Dr Pinky Paliencar. Carbohydrates and proteins, and exclusive sources of vitamins, are what drive the body towards optimal energy, growth, and overall health. “A carbohydrate-containing food like rice or wheat or rava; a protein-containing food such as a pulse or poultry, and a powerhouse of vitamins like raw veggies and nuts are essential for children’s breakfast,” said Sheryl.
Breakfast on the move
Breakfasts designed for convenience and the fast-paced lifestyles are preferred by working parents over the age-old traditional breakfasts. “There’s no reason why you can’t enjoy a quick meal that is also nutritious. For example, making a healthy sandwich with raw veggies, a milkshake with a dash of nuts and curds, boiled corn, and bhel without the sev and more,” said nutritionist Sheryl Alphonso. Smoothies, overnight oats, protein bars, and breakfast sandwiches are fuelling the culture of grab and go. As long as these convenient breakfasts are nutritional, there’s no harm in having them. Dietician Dr Viveka Barros notes, “Nutrition does not need to come at the cost of time. With some forethought and simple planning, busy parents can prepare wholesome breakfasts for their kids.”
New healthy and substantial breakfast options for kids by Chef Saurabh Puri
Ragi (Nachni) porridge with coconut milk and jaggery - High in calcium and iron, suitable for growing kids. Add grated coconut, a pinch of cardamom, and jaggery for sweetness.
Sweet potato and banana pancakes (no maida) - Made with boiled sweet potato, mashed banana, whole wheat or oat flour, this dish is naturally sweet, high in fiber, and vitamins.
Mini idlis with coconut-carrot chutney - Use fermented batter for gut health. Chutney includes grated carrot, coconut, and roasted dals.
Masala oats with coconut and local spices - Oats cooked with mustard seeds, curry leaves, turmeric, and grated coconut. Add veggies like spinach or pumpkin.
Whole wheat bhakri with local fruit jam - Bhakris made from whole wheat or ragi. Pair with homemade jam from mango, guava, or kokum (low sugar version).
Fruit and yogurt parfait with Goan cashews - Layers of curd (or hung curd), fresh fruit (mango, chikoo), and roasted cashews. Add a dash of local honey.
Moong Dal Chilla with coconut chutney - Protein-packed savory pancakes made from green gram dal. Serve with a chutney made of coconut, garlic, and a hint of tamarind.