Founder of Little Plough Kitchen Georgie Soskin is on hand with four deliciously healthy breakfast recipes perfect for adjusting to the back-to-school routine.
The start of the new autumn school term always feels more like the start of the New Year to me and with that comes the reality that my nervous system can become hugely dis-regulated. That reluctant pulling yourself mentally and physically back into the “school world” of lists of uniform, haircuts, rushed breakfasts, arguments at the back door and no doubt leaving a book bag on the kitchen table!
With this learned knowledge, I know that I need to look after myself and my nervous system as much as possible. So, I start with the basics and focus on breakfasts. They have the potential to be a complete deal breaker – a smooth ride or a roller coaster of emotions but I know if done well, it will set them up until lunch and keep everyone happy.
Healthy breakfast ideas for kids
Ideally, I like to make sure there is some protein in there, as this is a key component to a child’s breakfast as it not only provides them with energy but also the building blocks for muscle and bone repair, hormone support, balancing blood sugars and it also keeps us fuller for longer. However, it can easily be missed with just a quick bowl of cereal or slice of toast.
When thinking protein, think anything animal-based, as well as nuts, grains and legumes – spiced eggy bread, scrambled eggs or baked beans on toast, are quick and delicious.
I also like to think about fibre as it is important for getting things “moving”, as well as being crucial for good gut health. A simple Bircher muesli prepared the night before can be wonderful and mean there is nothing to think of other than opening the fridge door in the morning. And finally, fats. They are wonderful for hormones and brain support as well as helping some nutrients become more easily absorbed. I would always opt for full fat with all fats, especially yoghurts as it’s the fat that helps boost them further.
Here are 3 of my favourite breakfast recipes for the family, plus a simple recipe for Ritual Cocoa which I find wonderful to have when feelings of stress or overwhelm creep up.
Toasted Boosted Breakfast Banana Bread
This is either a wonderful breakfast or an amazing pick-up snack. I make both loaves, slice them and freeze one so that I always have one to hand if ever needed.
Gently toast the slices and then slather them in butter (more good fats!). It’s the easiest breakfast I know and the one we do every single week. There is very little sugar used and it mainly comes from the sweetness of the ripe banana and is offset by the good levels of protein from the nuts and eggs. It’s also gluten-free which I like having up my sleeves when wanting a pause from an overload of glutenous things.
Makes 2 tin loaves (one large and one small)
- 240g ground almonds
- 210g self-raising gluten-free flour (I use doves)
- 3 eggs
- 2 bananas (approx 200g)
- 1 tsp baking powder
- 3/4 tsp bicarbonate of soda
- 130ml milk (you can use plant milk, dairy milk or yoghurt here – all work brilliantly)
- 1 tsp vanilla bean paste
- 40g coconut sugar
- 40g light muscavado sugar
- 65g vegan butter or regular butter melted
- a sprinkle of oats and muscovado sugar on top
- Preheat the oven to 180 and line one large and one small loaf tin with non-stick silicone paper.
- In a large bowl mix together all the dry ingredients. Then in a separate bowl (or ideally a Nutri-bullet) mix together all the wet, including the bananas to make an eggy smoothie. Pour the wet ingredients into the dry and stir together gently until mixed. If for some reason it looks a bit dry add a touch more milk – you are looking for a cake batter consistency.
- Pour into your tins until it fills 2/3 of the way up. Sprinkle with some extra oats and light brown muscovado sugar and cook for 30 to 40 minutes – test with a skewer to make sure it’s cooked all the way through and take out of the tin to leave to cool on a wire rack.
Ritual Cocoa Reset
Ceremonial grade cocoa is not the same as cocoa powder. If you are someone with a heightened nervous system it makes a wonderful alternative to the over-stimulating effects of coffee. It is 100% cacao straight from the bean, and ground down into what is known, as the ‘cacao liquor,’ historically renowned for its many health benefits that support physical and psychological well-being and most importantly tastes delicious.
For 1 person
- 20-25g of ceremonial cocoa (I buy from www.ritualcocoa.co.uk)
- 200ml water
- A dash (approx. 50ml) plant-based or dairy milk
- A dash of sweetener – maple, agarve, coconut sugar (all optional)
- Place a small pan onto a hob with 200ml water and bring it up to the boil.
- Ideally, mindfully, chop your cocoa into a fine powder and once the water is vigorously boiling turn it down to a simmer and add the cocoa. Stir until melted and keep cooking until it is all dissolved and begins to slightly thicken. Add in your milk of choice.
- You can drink it as it is or add a dash of sweetness (I like maple or coconut sugar). A pinch of salt and/or chilli flakes can also be nice depending on your mood.
- Pour into your favourite mug and sit back and enjoy some time to yourself – simply giving yourself some time to reconnect to yourself.
Lily’s Raspberry Yoghurt
Most yoghurts on the market are laced with sugar and whilst I don’t want to overcomplicate my life anymore, this is a recipe I often give my daughter to make (as she loves it). Once the base is made (the raspberries, chia and sweetness) it can be stored in the fridge in a bowl and then stirred through yoghurt at any time it’s needed. Full of immune-boosting properties from the berries and good fats from the yoghurt. Ideally, a little sprinkling of granola would be the cherry on top and give things a bit more texture.
- 200g raspberries
- 1-2 tbsp honey or maple
- 1-2 tbsp chia seeds
- Vanilla bean paste (optional and this is sweetened too so bare this in mind)
- Full fat plain live yoghurt
All granola really is (in my opinion) is oats wetted to make clusters and then dried out.. so why not use up your old smoothies, try different nut butters and get experimental. It is incredibly easy to make and can contain a lot less sugar than bought versions. I like adding the nutty element to boost things even more with protein – you can really experiment here with tahini paste, cashew, and almond butters… you name it!
You can bulk up this recipe more to make more but it’s a great base to start learning from. Here’s my most recent granola recipe (I experiment all the time!) – I like to add the sweetness from the dried fruit and the apple juice.
- 110g peanut butter
- 120ml apple juice (not from concentrate)
- 1 tsp vanilla paste
- 200g oats
- 50g seeds mixed
- 50g hazelnuts
- 20ml coconut oil (melted)
- Handfuls of dried derries cherries and raisins
- Add all together in a bowl (not the dried fruit as they will burn) and scatter over a large roasting tin. Place in a preheated oven at around 150 degrees and dry out for 20-30 mins – until completely dried out. Then, when cooled add the dried fruit.
Store in an airtight container.
Brilliant as breakfast, a snack and even as a last-minute crumble topping!!
If you have found these recipes useful you might like to come and join me for some of my many workshops based around cooking delicious food to heal and reconnect back to you and your nervous system.
Article by Georgie Soskin, Little Plough Kitchen.
From gut health, fermentation, sourdough and many more as well as guest speakers on Female Health and crystal sound baths check out Little Plough Kitchen or follow Georgie on Instagram at @littleplough.kitchen.