A paediatric nutritionist's family breakfast hacks that will change your frantic mornings.

We all know how important it is to make sure children (and adults!) eat a healthy, nourishing breakfast – but let’s face it, it can also be one of the busiest times of the day and can also end up being eaten on the run.

Even cereals and breakfast bars that claim to be healthy tend to be packed with preservatives and loaded with refined sugar, which will result in your child having an insulin spike followed by a crash.

Offering up food that you know isn’t full of nasties and hidden sugars means you’re not only setting them up for the day ahead but you also avoid the mid-morning meltdowns.

A post shared by Wholesome Child • Mandy Sacher (@wholesome_child) on Jun 7, 2018 at 2:45pm PDT

I find the biggest key to a stress-free breakfast is advance preparation. That doesn’t mean spending hours baking or getting up at the crack of dawn to prepare a feast for your hungry munchkins. It can be as simple as soaking some oats, berries, nuts and seeds in almond milk overnight or defrosting leftovers ready for the morning.

In my house, if leftovers from dinner don’t end up in the freezer or lunchbox then they will definitely be turned into a nutrient-packed breakfast. Uneaten veggies make the perfect addition to an omelette or can be added to smoothies where even the fussiest of eaters won’t spot them. Leftover quinoa or brown rice can be tossed together with a scrambled egg or even made into porridge.

Here are my time-saving breakfast hacks to ensure you set your little ones up for the day without tearing your hair out before 8am:

1. Eggs.

The breakfast of champions, eggs are inexpensive, versatile and delicious, pack a protein punch plus they can instantly transform any dish into an early morning crowd pleaser.

Perfect for pikelets and buckwheat pancakes, they can be scrambled, fried or thrown together with leftover vegetables in a frittata or a delicious omelette (the recipe for Leftover Vegetable Omelette can be found in my book The Wholesome Child: A Complete Nutrition Guide and Cookbook).

2. Porridge.

Overnight oatmeal is an effortless way to prep whole grains while you sleep. Combine one part rolled oats to two parts liquid (water, milk, kefir or non-dairy milk alternatives), fruit and desired seasonings like cinnamon, carob powder, nuts and seeds, and then soak overnight in the fridge so that it’s ready to heat and eat the next morning.

You can even make a large pot of oats on a Sunday night to last for two to three days in the fridge and just heat it up as needed. Leftover quinoa or rice can also be mixed with coconut milk, cinnamon and slivered almonds to make a delicious and nutritious porridge. Try topping with this delicious apricot and cinnamon compote.

3. Bircher muesli.

Bircher is another great idea that can be made the night before. Use oats, grated apple and seeds – or for variety, try any rolled whole grain such as rolled quinoa flakes, rolled spelt flakes, rolled kamut flakes or rolled rye flakes.

Place oats, almond milk, water, nuts and seeds, goji berries, shredded coconut and apple or pear in a bowl refrigerate for seven hours. Add yoghurt, cinnamon and maple syrup and mix to combine. You can replace almond milk with any milk of choice and natural yoghurt with coconut yoghurt for a dairy-free option.

4. Sourdough toast.

When it comes to your daily bread, consider making the switch to sourdough. It’s higher in protein and minerals than white bread and more easily digested than a standard loaf due to the fermentation process, which involves lactic acid breaking down the phytates and starches in the dough.

Be sure to read the label – a true sourdough loaf only contains wholemeal spelt flour, salt and water. It may be pricier than supermarket bread but if you freeze it for toast it will go much further before going mouldy. Top with an egg or these sugar-free, antioxidant-rich homemade baked beans.

5. Wholemeal scrolls.

My yoghurt and wholemeal spelt flour dough is the easiest dough recipe you will ever find (two cups wholemeal spelt flour, one cup yoghurt, one teaspoon baking powder and a quarter teaspoon baking soda). Make quick and delicious scrolls using bananas and cinnamon or any combination of savoury choices you can think of for a filling and nutritious breakfast on the go that also make a great lunchbox staple.

Use a wholemeal flour of your choice (buckwheat, almond meal and psyllium husk powder if you want a gluten-free option) and a good quality natural Greek yoghurt (or coconut yoghurt for dairy free) to boost the nutritional value.

6. Cereal.

Swap sugary breakfast cereals for a wholegrain breakfast cereal. If your child has a very sweet tooth, try sprinkling a little of their favourite sugary cereal onto the wholegrain one while they are transitioning. Another great trick is to make it taste like a chocolate cereal with a teaspoon of carob powder.

Or try the recipe for homemade Chocolate Rice Puffs featured in my book, which is sweetened with cacao, carob and maple syrup. These apricot and coconut muesli bars are perfect for breakfast on the go or even as an anytime snack.

7. Healthy french toast.

Instead of always opting for a sweet version of French toast, try a savoury recipe using wholemeal or sourdough bread with cauliflower and cheese – kids and grown-ups love the combination of warm eggy bread and gooey cheese and you can crown it with any number of delicious toppings including mushrooms and rocket, basil and pine nut pesto with leftover veggies and even a poached egg.

Or give these sugar-free almond coconut waffles a go – not only are they delicious but they’re full of protein to keep little tums full until lunch.

8. Smoothies.

For fussy eaters, smoothies are a great way to add variety to their diet and increase their healthy fat and antioxidant intake. Simply throw leftover veggies, uneaten avo, bananas that are either going brown or have been frozen before they went off into a blender with some almond milk or coconut water and any other ingredients to taste such as some lemon juice, a pinch of ginger or ground turmeric.

Try my recipe for a delicious strawberry beetroot smoothie and freeze any leftovers into popsicle moulds for an after school snack.

9. Pancakes.

Who doesn’t love a pancake for breakfast – or any time of the day for that matter? My vibrant red beetroot buckwheat pancakes are a great way to encourage kids to eat this nutrient-packed vegetable. They can be served like a wrap and filled with scrambled egg, sprinkled with your favourite berries and a drizzle of Betta than Nutella Choc Spread or topped with grilled mushroom and grated cheese.

For a sweeter, more filling alternative, try these delicious sweet potato pikelets which are loaded with all the vitamins and minerals you need to start the day right and also make a perfect lunch box filler or afternoon snack.

What are your family breakfast tricks? Tell us in the comments section below. 

To learn more about Mandy Sacher please visit the Wholesome Child website. Her book “Wholesome Child: A Complete Nutrition Guide and Cookbook” is available to purchase online and through iTunes, and you can connect with Mandy on Instagram and Facebook.