Five energetic breakfast suggestions for the little ones

BarcelonaAs if a new year had just begun, the return to school also brings new challenges and desires for the upcoming course, such as eating well, healthily, with energy-filled meals that are quick to prepare. It is already part of the mainstream food, but it's worth remembering that commercial cereals, generally full of added sugars or, lately, sweeteners of all kinds, are the worst option for a healthy diet, and at least for everyday use. A good breakfast should include dairy products, whole grains, fruit, and healthy fats, or, in other words: milk, yogurt, fresh cheese, toast, oatmeal, seasonal fruit, seeds, avocado, and olive oil, among others. On the other hand, it's important to remember that childhood obesity is an increasingly widespread phenomenon and that, according to data released a few days ago by researcher Isabel María Blancas of the Reina Sofía University Hospital in Córdoba, half of children between the ages of 6 and 16 are obese and overweight, which means that in real life. That's why it's very useful to have a series of recipes on hand.

The creatures love crepes and pancakes, and you can take advantage of this habit to serve them a fun and healthy breakfast that will fill them with energy: pancakes Beetroot cake, a dish that is also very attractive due to its striking red color. These cakes are made with beets, milk, oats, yeast, and egg, beaten and baked in small slices. This recipe relies heavily on oats, a highly energetic and nutritious cereal (one of the most complete), as well as milk and eggs, sources of protein and healthy fats that prepare children for active days. Furthermore, beets provide vitamins, are antioxidants, and are very hydrating.

Bananas are one of children's favorites from the very beginning, so a good banana smoothie is a reliable yet simple recipe to ensure they leave home feeling full. Furthermore, the great value of this snack is that it's absolutely healthy, nutritious, and full of energy, thanks to the banana's excellent qualities. Moreover, the fact that it's consumed as a smoothie allows it to be enriched with oats (made from flour or with homemade crushed flakes), making it a filling and fiber-filled meal, with more minerals and vitamins if necessary. All you need is a banana, a glass of milk, three small spoonfuls of oats, half a cup of cinnamon, and the juice of half a lemon.

Toast is a staple of any breakfast: for children, adults, or seniors, here and everywhere. The secret is the filling, which can range from a simple drizzle of oil and salt, to a tomato dip, to sauces and spreads of all kinds. One idea to ensure the most complete breakfast possible is to spread the toast (preferably whole-grain bread) with hummus (traditionally made with chickpeas and sesame tahini), which will provide each slice with a significant amount of protein, fat, fiber, and top-notch nutrients, as well as enough energy to...

For the most vegetable-loving children (especially in families where adults are exposed to them), an interesting breakfast option is a French omelet sandwich filled with spinach. These leaves can be substituted for other seasonal greens, although spinach can be found year-round. The great advantage of this vegetable is that it's very quick to prepare and very nutritious. Simply heat the spinach in a pan until it loses its water and wilts, remove it, and then add it to the omelet. With a little tomato bread, you have a delicious breakfast packed with calcium, magnesium, potassium, and vitamins.

Fruit and fresh cheese are great allies in some recipes, such as the iconic tomato and fresh cheese skewers. These two ingredients deliver nutrients in a single bite: from vitamins and minerals to calcium and protein. Kids can enjoy one of these fun combinations (which can be prepared the night before or quickly cut) with seasonal fruits early in the morning. Aside from tomatoes, cheese can be paired with melon, apricots, watermelon, figs, persimmons, strawberries, raspberries, blueberries, and apples, for example.