Back to school breakfast

Adelle Rutch, Nutritionist, Flannerys Maroochydore

You may have heard the saying that “breakfast is the most important meal of the day”, but do you know why it gets such a push? Studies indicate that children who consume breakfast have improved school performance and a healthier BMI. This highlights what we already know, children should be consuming a nutrient-packed meal to start their day.

Lack of time seems to be a common trigger for people who admit to skipping breakfast, and one that can be easily combated with some forward thinking. Once a habit of consuming breakfast is formed, it will be easier to sustain in the future.

Try these family-friendly tips in encouraging the kids to get excited about their first meal of the day.

  1. Prepare – grab cutlery, bowls etc the night before.
  2. Cherish the time you have with your family enjoying breakfast.
  3. Engage – get the kids involved in the preparation and choice of what they would like to eat.
  4. Connecting the kids from the shopping to preparation can help them to look forward to breakfast.
  5. Lead by example – sit with your children to eat, they will be more likely to mimic your behaviour.
  6. These recipes are quick, easy and full of macro and micro nutrients to help nourish growing minds and bodies.


Zucchini and egg frittas


  • 1-2 eggs beaten
  • Half zucchini grated


  1. Pour mixture into frypan with small amount of coconut oil, cook evenly on both sides.

This is a fantastic recipe to get a serve of vegetable in! Eggs provide a great source of protein and fats – essential for cognitive function.


Chia Pudding


  • 2 tablespoon chia seeds
  • 1 tsp of vanilla powder or dash of liquid
  • Handful of berries
  • 1/2 cup nut milk (coconut works well for this recipe).


  1. Blend all ingredients together and set in fridge overnight – breakfast done while you sleep! Get creative, add toppings such as desiccated coconut, nuts and seeds.

Chia seeds are a source of omega-3, calcium, protein and fibre.


Homemade Muesli


  • 1/4 cup honey or maple syrup
  • 1/4 cup coconut oil
  • 3 cups of oats
  • 1/2 cup shredded coconut
  • 1/2 cup sunflower seeds
  • 1/2 cup pepitas
  • Selection of dried fruits


  1. Combine sweetener and oil in saucepan and melt. Combine all ingredients in bowl and mix well. Spread ingredients over a baking dish, bake in moderate oven until oats turn golden. Keep in an airtight container.
  2. Consume with coconut yoghurt.

Nuts and seeds are rich in vitamins and trace minerals.

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