Back-to-school season can be a hectic time for parents, especially when it comes to preparing nutritious breakfasts for their little ones. With busy work schedules, it can be tough to find the time to whip up traditional breakfasts that are rich in nutrients. Thankfully, experts have put forth some easy-peasy, healthy breakfasting ideas that parents can use to ensure their children get the fuel they need for optimal brain development and growth.
Celebrity dietitian and nutritionist Lekshmy Manish recommends incorporating protein, iron, calcium, and omega into morning meals. Omelettes filled with chopped veggies, leafy greens, and a slice of cheese are a great option for those who dislike boiled eggs. Fruit smoothies without added sugar make for another nutritious choice. Vegetable soups can also be a healthy breakfast, while sugary juices should be avoided. Lekshmy also warns against fad diets, such as gluten elimination, that can be harmful to growing bodies.
Home chef and parent Priya Kolassery shares that she’s made new versions of traditional breakfasts for her daughter. Some of her go-to breakfast meals include stuffed ragi dosa, salads with flavoured yoghurt, and granola bars. She also suggests that school authorities replace bottled juices with fresh ones or tender coconut water for a healthier option in canteens.
For those looking to try their hand at some of these nutritious breakfast ideas, here are a few fuzz-free recipes:
Chicken Pita Wrap:
Marinate chicken in the above for 15 minutes, grill for 2-3 minutes on each side, and spread chicken filling onto a heated pita bread. Top with salad, wrap, and serve.
Chocolate and Flax Oat Cupcakes:
Beat butter and sugar before melting chocolate and adding vanilla essence, flax seeds, and oats. Beat three eggs and add the butter mixture, followed by the chocolate mix. Add flour and baking powder to remove any lumps, then pour the batter into cupcake liners and bake for 20 minutes.
Ragi Dosa:
Combine ragi, wheat flour, egg, and salt with water for a liquid consistency. For the filling, mix jaggery, grated coconut, and minced or cut banana pieces. In a hot tawa, pour the dosa batter, add ghee on top, and add the filling before folding the dosa into the shape of a post cover. Serve hot.
Chicken Kothu Paratha:
Fry onions in oil until transparent, then add ginger and garlic paste before sauteing again. Add tomatoes, salt, and masala, followed by chicken cooked until done. Cool, add coriander leaves and eggs, then keep aside. Combine flour, sugar, and salt, before rubbing oil into the mixture. Gradually add milk and water to knead into a smooth dough. Apply ghee on top, keep covered for 1-2 hours, and knead again. Roll out into small puri, apply ghee or oil, and sprinkle flour before folding into a square. Roll into large chapatis and keep 2-3 tbsp filling before folding the sides to form a square. Cook on a hot tawa until done.
With these easy to make, healthy breakfast options, parents can ensure their little ones are getting the nutrition they need without sacrificing taste or convenience.
