Healthy Breakfast Parents Nourish their Noggin

Author: Dan Keating/25 March 2016/Categories: Parents, Health for Teens

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Nourish their noggin!

Mocks.ie has some great recipes - Here’s our Guide to get your teen off to a great start!

 

1. Scrambled Eggs 


2x large eggs
6 tbsp. Full Fat Milk
A knob of Butter
Seasoning – a pinch of Salt and Pepper

- Whisk the eggs, milk and the seasoning until blended 
- Heat a pan and add butter to melt. Don’t let it burn. 
- Add the mixture, let it sit for half a minute and fold over with a wooden spoon. Sit again for 10 seconds. 
- Keep repeating until the eggs have set and are slightly runny. Turn off the pan and leave to cook in the pan without any added heat. 
- One final stir and serve immediately while hot.

Serving suggestion: 
Serve with toast (brown or white), avocado, fresh herbs & cheese or even add freshly chopped chilli for a kick!

Health Benefits: 
Eggs provide plenty of protein, vitamins A and B5 and minerals, selenium and choline to your diet. Two eggs are just less than 200 calories.

 

2. Fruit Salad (This one can be prepared the night before!)


Nourish their Noggin!

½ Apple
½ Pear
½ Orange
½ Kiwifruit
½ can of Pineapple Chunks in juice
200ml Apple juice

- Wash the fruit thoroughly
- Chop the apple and pear into bite size chunks
- Peel orange and divide into segments 
- Peel kiwi and chop into thin slices
- Add the pineapple chunks to a bowl with tinned pineapple juice 
- Add all the chopped fruit into the bowl along with the apple juice and mix
- Chill for one hour before serving

Serving suggestion: 
Serve with yogurt or alongside any of the other breakfast choices, to add a few extra vitamins. All the fruits can be swapped for other options – just go with what you like, berries, peaches, mangoes….the list is endless!

Health Benefit: 
Most of your teen’s 5-a-Day is taken care of with this breakfast - fruit is packed with antioxidants, folic acid and fibre, and it’s lower in calories compared to the other breakfasts!

 

3. Smoothie


1 cup Frozen Berries
¾ cup Apple Juice
½ cup Plain Yogurt
1 Banana 
1 tbsp. Chia Seeds
½ tsp. Pure Vanilla Extract (optional)

- Place everything into a blender until frothy and smooth. Simple.

Serving suggestion:
All the fruit, juice and seeds can be replaced with their favourites. This recipe can be changed to whatever your teen’s taste is but, remember to always include the yogurt and juice; it helps the mixture to blend correctly.

Health Benefit: 
Chia seeds are packed with omega-3 fatty acids, these are so important for brain health! So perfect for breakfasts!  The yogurt is packed with calcium for strong bones and good bacteria for their bowels.



4. Oatmeal and Berries


1 serving of quick-cooking oats 
½ Cup of strawberries, blueberries and blackberries
1 tbsp. honey

- Prepare the oats according to the packet. Top with the berries. Drizzle with the honey.

Serving Suggestion:
Top the oatmeal with any fruit of their choice.  Add peanut butter, cinnamon, chocolate, raisins even coconut! Change it up to suit their own tastes!

Health Benefit: 
Like the others above, Oatmeal is a low calorie food but packed full fibre and low in calories with one cup at 130 calories! It also contains high levels of protein, one of the few grains to contain high levels.

 

5. Omelette


Nourish their noggin with an Omelette!

3x Large Eggs
3 tbsp. of milk 
1 tbsp. unsalted butter
Seasoning: Pinch of salt and pepper to taste
¼ cup of shredded cheddar cheese

- Preheat oven to 230 Celsius. 
- Beat the eggs and milk together until frothy and light as possible.
- Heat butter over a medium heat until melted and foaming.
- Add the eggs and keep the eggs from sticking to the bottom, use small rapid circular movements moving the eggs to cook them evenly. Just before the eggs are cooked, remove from the heat and add the rest of the ingredients on top.
- Place in the oven until the eggs have then set and cheese has melted. (Approx. 90 seconds).

Serving Suggestions:
Serve with toast or bread for a larger meal. Add cooked bacon before the grill? Add herbs to the mixture for extra flavour.  Vegetables would bulk up this delicious treat.  Add cooked veggies with the seasoning and cheese. This recipe can also be modified to taste, so try it with anything you have handy in the cupboard!

Health Benefits: 
Eggs are high in protein. Omelettes are great for weight management too. This breakfast will help them feel fuller for longer.  All those added veggies will boost their nutrient intake.

 

6. Bagel


1x Whole wheat bagel
1x Avocado 
Leftover Chicken pieces 
1 tbsp. Cream Cheese
½ Red Onion

- Slice the avocado and red onion thinly.  
- Toast the bagel (if desired).
- Spread the cream cheese over both sides of the sliced bagel.
- Layer the chicken, 2-3 slices of avocado and sliced red onion.

Serving Suggestions:
The ingredients inside the bagel can be changed. Chicken can be substituted for turkey, which has a lower fat content. You could even give them a peanut butter or chocolate spread bagel if they wish!  The list of toppings and fillings here is endless, just try to keep it healthy for them.

Health Benefits:
The whole wheat bagel contains plenty of minerals, vitamins and fibre. Fibre fills them up, so helps to prevent those hunger pangs before lunch. Chicken contains protein.   Avocados contain monounsaturated fats (the good fats), whilst also containing over 20 vitamins and minerals!

 

Remember to always Nourish your teen’s Noggin!

 

 And what do you do to get yourself motivated each morning? Let us know... 

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