Kids Breakfast/ Kids Exams

Whether you have a child that sat exams in January for the 11 plus, or is going to sit the SATs next week, or isn’t sitting any exams but studies at home or school – starting the day right is really important and can be a game changer. I received a letter from school yesterday giving suggestions to help the kids with their upcoming exams:

*Your child goes to sleep at an appropriate time

*Has a nutritious breakfast everyday

*Is provided with a water bottle

*Your child is as calm and relaxed as possible

These are all really good and important points – but what actually is a nutritious breakfast?

I believe it is something that will fill them up until lunch time without any dips in energy and help them stay as alert as possible. Here are my favourite options:

EGGS – scrambled, poached, fried, dippy, omelette – too many options to get bored off!

Eggs pack a protein punch that will fill and fuel them – they contain all the nutrients required to turn a single cell into a baby chicken – containing a little bit of of almost every nutrient we need.

They contain choline needed for brain health. It is used to build cell membranes – this has a role in cell signalling in the brain. If you’re going to have a runny egg you’re going to be getting more of the choline and we can to get that brain firing …

aim to buy free range/organic or omega 3 enriched as they are going to contain omega 3 – which again is essential for their little and growing brain, memory and learning.

The egg yolk is one of the few foods containing Vitamin D!

Smoothie

A smoothie is really nice to have along side eggs. They can get some of their 5 a day, fibre (keep the good bacteria in their gut happy which will also make them happy) and lots of vitamins and minerals to go with it. You have the protein from the eggs and the fibre from the fruit to slow down the release of sugars and help keep their blood sugar (and therefore mood and attention) stable.

I usually open up a probiotic capsule and empty it into the smoothie. Probiotics are your good bacteria that reside in your gut and are part of your immune systems first line of defence, helping to keep bugs and illness away.

Basic recipe (1glass): handful of strawberries (4-5), one banana and half a cup of orange juice.

Chocolate Pancakes

These are full of protein, fibre, antioxidants, naturally sweet and easy to make.

1-2 mashed banana beaten with 2 eggs and one tablespoon of cacao powder.

It should resemble a thickish batter

It doesn’t need any extra sugar as the banana makes it sweet enough and the protein from the eggs keeps them fuelled until lunchtime.

Makes 6-8 pancakes