Out & About September 2017

Now the holidays are over, it’s time to get back into a routine with your family’s meals. HILARY SCOTT has some great ideas for healthy breakfasts and healthy teatime recipes which will also save you time. And if on some days teatime is just too stressful at home, here’s what to choose if you take the children out for some fast food Back to school and back to healthy eating

BREAKFASTS

A healthy breakfast for children should be about 25-30 per cent of their daily calorie intake. For girls, this is 1,200 calories aged 4-8 and 1,600 for 9-13-year-olds. So about 300-400 calories is a good breakfast. It’s so easy to fall in to the trap of sugary cereals, but good old-fashioned wholemeal toast with a healthy topping, granola and yogurt and porridge will fill them up, give them slow-released energy and be better for them. So here are some quick, easy and good-for-them ideas Cereal with warm peanut butter – if they have to have cereal go for the lowest sugar and then warm some peanut butter in the microwave until it is pourable consistency

GRANOLA POTS Layer raspberry yogurt, granola and fresh raspberries

PORRIDGE Apple porridge – grate an apple into porridge instead of using syrup or sugar to sweeten. Fruit and nut porridge – try kiwi fruit and cashews or walnuts and pomegranate seeds. Blueberry porridge – sprinkle blueberries on top and for little ones make faces with the berries.

Strawberry yogurt, granola and fresh strawberries Vanilla yogurt,

TOAST Peanut butter and banana Toasted brioche with bananas and blueberries with a drizzle of maple syrup Marmite on top of cream cheese or with melted cheddar Smashed avocado and a squeeze of lemon or lime Hummus scattered with seeds Honey butter (whip butter with a little honey) Smashed soft boiled eggs on toast (a change from poached) Cream cheese and cucumber Beans on toast

granola and passion fruit

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