6 Healthy Breakfast Recipes Your Toddler Will Love

About Katia, Certified Nutritionist

Meet Katia, a masters-level trained nutritionist and female health specialist. Also mom to 3-year-old Michael (or Misha, as he is lovingly called), she is passionate about kids developing healthy relationships from a very young age. As a certified nutritionist, she knows the science and has seen first-hand the power food and nutrients can have on our health, and how that can influence our health, both physical and mental.

After spending a decade of her life working in finance before going back to school to become a nutrition specialist, and now takes consults at IMI in Central. While in the clinic she mostly works with women, finding solutions to their health issues, but is also very passionate about teaching kids to appreciate real food and develop their taste for plant foods at a very young age. From the day her son was born, she wanted to instill the love of real food in him: food that does not come from a packet but whole foods that are a product of nature. She feels satisfied watching him order cod with miso soup, pickles, and broccoli (and, of course, rice, he is a Hong Kong baby at the end of the day!) in a restaurant instead of mac and cheese. But of course, like all kids, he likes his pancakes, pasta, ice cream and chocolate. In her view, there is no reason why he should not be permitted to enjoy these. As parents, we simply need to make sure that these are an addition to a nutrient-dense diet rather than a replacement for it.

Katia has shared with us some of her favorite breakfast recipes that are perfect for toddlers, younger kids, and even adults! These combine good amounts of protein and hidden veg (yes, even in breakfast!). Read on for healthy pancakes, omelets, muffins, granola, and more!

Morning Oats

Ingredients: (makes 4 generous portions)

• 1 cup old-fashioned oats
• 1.5 - 2 cups water (add extra as needed during cooking)
• 1 medium zucchini, grated (peel the skin if you don’t want the green color)
• 1 apple, grated (with skin)
• 1tbsp ground flax seeds
• 1tbsp hemp seeds
• 1/4tsp sea salt
• 1/2tsp cinnamon

Method:

1. Combine the oats, water, zucchini, apple, cinnamon and salt in a small saucepan over high heat on the stove.
2. Bring the mixture to a boil.
3. Once boiling, lower the heat and simmer until the oats are tender, about 5 minutes, stirring often.
4. Add in the flaxseeds and hempseeds towards the end of cooking. You may need to add some more liquid at this stage as flaxseeds can absorb liquid from the porridge.
5. Serve with 1tsp nut butter (I especially like pine nut butter here) stirred through the oats.

P.S.: you can bake leftovers into little “cookies” using a muffin tray. Just lay a thin layer of leftover oats at the bottom of each muffin hole, pack densely and bake in a preheated oven at 180C for about 15-20 mins until set. These make a great snack for school.

Green Omelette

Ingredients: (makes 2 big omelettes)

• 2 Brussel sprouts
• 1 head broccoli (tips only, keep the stems for another use)
• 2-3 green beans
• 4 eggs
• 2 tsp Pesto
• 2 tbsp pureed spinach
• 2tbsps grated cheese
• Extra virgin olive oil for cooking

Method: 

1. Finely dice green beans and the tips of the broccoli and thinly shred Brussels sprouts.
2. Sauté the veg in extra virgin olive oil until soft, about 5 mins.
3. Set aside until ready to cook the omelette.
4. When ready to cook the omelette, whisk two eggs with 1tsp pesto and 1tbsp pureed spinach.
5. Put half the sauteed veg back onto the pan and pour in the egg mixture.
6. Swirl and slowly move the egg mixture toward the middle as you let the eggs set.
7. Once almost set, sprinkle with cheese, let it melt and fold the omelette in half.

You can use any green veg of choice you have in the fridge. The veg mixture is enough for two omelettes, you can keep half in the fridge for the next morning if not using straight away. We like ours with slices of avocado on the side.

Green "Hulk" Pancakes

Ingredients: 

• 2 free-range eggs
• 1 large ripe banana
• 100g old-fashioned oats
• 1 cup spinach leaves
• 2tbsp plant milk of choice
• 1/2tsp sea salt
• 1/4tsp baking powder
• ½ zucchini (100g), grated (you can peel them if you want them to be more discreet in the batter)
• extra virgin olive oil for frying

Method:

1. Blend all the ingredients apart from the zucchini and oil in a high-speed blender. Once the mix is completely smooth, fold in the grated zucchini.
2. Heat oil in a non-stick frying pan over low to medium heat and fry the pancakes for a few minutes on each side until golden brown.
3. Serve with Greek yogurt (or unsweetened coconut yogurt) and chia seed jam (recipe below).

The leftovers can be quickly reheated in a toaster for next morning's breakfast and are also a great snack to take along to activities.

Chia Seed Jam

Ingredients:

• 2 cups frozen berries of choice (we love wild blueberries)
• 1/4 cup water
• 3 tbsp chia seeds

Method:

1. Add the fruit and water to a food processor or blender.
2. Pulse until just blended. You could also do this in a large bowl, using a potato masher or fork.
3. Transfer to a glass jar and add the chia seeds, mixing well and making sure they are well incorporated into the fruit.
4. Place in the fridge to set for at least an hour or so.

Chocolate Granola

Ingredients:

• 2 cups old-fashioned oats
• 1 cup mixed raw nuts of choice (walnuts and pecans are great)
• 1 cup buckwheat groats
• 1/3 cup cacao powder
• 2 tbsp chia seeds
• 1 tsp cinnamon
• 1/4 tsp sea salt
• 2 medium, very ripe bananas, mashed
• 2-3tbsp raw honey or maple syrup
• 1/4 cup coconut oil
• 1/4 cup tahini

Method:

1. Preheat oven to 160C.
2. Melt tahini, honey and coconut oil gently in a small pan.
3. Combine all other ingredients in a large bowl.
4. Pour the tahini mixture into a bowl with dry ingredients and mix thoroughly.
5. Spread onto a large baking tray.
6. Bake in the oven for 30 minutes, turning halfway.
7. Let cool before breaking into large clumps and storing in an airtight jar.
8. Serve with Greek or coconut yogurt or unsweetened plant milk, and fresh berries.

Breakfast Muffins

Ingredients: (makes 12 muffins)

• 6 eggs
• 4tbsp coconut oil, melted
• 4tbsp maple syrup
• Pinch vanilla or vanilla extract
• 2tbsp apple cider vinegar
• 80g coconut flour
• Pinch sea salt
• 1/2tsp baking soda
• 2 cups fresh blueberries

Method:

1. Preheat the oven to 200C.
2. Grease a 12-hole muffin tin and line it with paper muffin cases (or use a silicone muffin tin).
3. Add eggs, coconut oil, maple syrup, apple cider vinegar, salt, vanilla and soda to a blender and process until smooth.
4. Pour into a bowl and mix in the coconut flour.
5. Fold in the blueberries.
6. Divide the batter between muffin cases and bake for 20 mins until golden.