Give these healthy recipes a go!

Food doesn’t need to be packed with sugar to taste great! With some new ideas a little fruit and other ingredients you can create healthy and delicious alternatives for any meal.

Banana and peanut butter on toast

Ingredients:
• 2 slices of wholemeal bread
• 1 small banana
• Half a teaspoon of cinnamon
• 1 tablespoon of crunchy peanut butter

How to make this:
Step 1: Toast bread and slice banana.
Step 2: Layer banana on one slice of toast and dust with cinnamon.
Step 3: Spread peanut butter on the second slice.
Step 4: Sandwich the two together and enjoy.

 

Greek yogurt with fruit or nuts

Ingredients:
• 6oz plain, non-fat Greek yogurt
• 1 teaspoon of chopped nuts (these can be toasted for extra flavour)
• Half a tablespoon of crunchy wholegrain cereal
• Half a banana

How to make this:
Step 1: Take 6oz container of plain, non-fat Greek yogurt.
Step 2:
Add your chosen topping.

Topping (with nuts):
1 tablespoon chopped or toasted nuts (walnuts, almonds, pecans or any other variety).
Topping (without nuts):
Add 1 to 2 tablespoons crunchy whole-grain cereal with half a banana.
Other optional toppings:
A handful or berries, sliced orange or apple.

Step 3: Enjoy.

 

Eggy bread

Ingredients:
• 4 eggs
• Olive oil
• Your child’s favourite fresh fruits
• 4 slices of bread

How to make this:

Step 1: Crack all four eggs in a bowl and beat.
Step 2: Heat some olive oil in a frying pan.
Step 3. When the oil is hot, dip one piece of bread in the egg and coat both sides (it’s easier to do this if the egg is in a flat dish, a small baking tray for example).
Step 4: Put the soaked bread into the hot pan and leave it to cook for 1-2 minutes, then turn over and cook the other side.
Step 5: Once finished, put to one side and repeat with the rest of the bread.
Step 6: Serve the eggy bread with some fruit for sweetness.

Another good idea!
Slice the eggy bread into fingers for your little ones.
Get your children to decorate their plate with their favourite fruit.

 

Fruity pancakes

Ingredients:
110g plain flour
2 eggs (use 1 whole egg and one yolk)
Half a pint of milk
2 tablespoons of olive oil
Your child’s favourite fruit

How to make this:
Step 1: Sift the plain flour into a mixing bowl and make a small well in the middle.
Step 2: Crack one egg into the well and then add the yolk from the other egg too.
Step 3: Add a little milk and stir gently.
Step 4: Keep adding the rest of the milk and stir/whisk until smooth.
Step 5: Now add the oil/butter and beat for a good minute.
Step 6: Leave to rest.
Step 7: When it’s time to make your pancakes, heat a little oil in a frying pan and add about three tablespoons of batter when it’s hot.
Step 8: Leave this to cook for about a minute. Give it a good old flip, cook the other side and then serve.
Step 9: Add a little extra sweetness by adding some fruit.

 

Cinnamon porridge with banana & berries

Ingredients:
• 100g porridge oats
• Half teaspoon of cinnamon, plus extra to serve
450ml skimmed milk
3 ripe bananas (sliced)
400g strawberries (hulled and halved)
150g pot of fat-free natural yogurt

How to make this:
Step 1. Mix the oats, cinnamon, milk and half the sliced bananas in a medium-sized saucepan.
Step 2: Bring to the boil and stir occasionally.
Step 3:
Turn down the heat and cook for 4-5 mins, stirring all the time.
Step 4: Take out of the bowl and divide between 4 bowls.
Step 5: Top with the remaining banana, strawberries, a dollop of yogurt and a sprinkle of cinnamon.
Step 6: Serve up and tuck in.

 

Fruity overnight oats

Ingredients:
• 40g wholegrain oats
• 75ml water
• 50g frozen berries

To serve:
• Half an apple
• 100g plain yogurt
• Small handful fresh or frozen berries

How to make this:
Step 1:
The night before you need them, place the oats and water in a large cereal bowl and stir to combine.
Step 2: Top with the frozen berries.
Step 3. Cover and place in the fridge to soak overnight.
Step 4. When ready to eat, grate the apple and stir it into the bowl with three quarters of the vanilla yogurt.
Step 5. Mix well and serve with the rest of the yogurt and a small handful of berries on top.

 

Super-Express Portable Porridge

Ingredients:
• 250g wholegrain oats
• 100g dried skimmed milk
• 60g sultanas
• Cinnamon (optional)

How to make this:
Step 1. Put the oats, skimmed milk and sultanas in a medium saucepan.
Step 2. Add boiling water (1:3 porridge to water) and let it sit covered for 5-10 minutes.
Step 3. Stir well before serving.
Step 4. Add cinnamon to your taste.


Egg in a hole

Ingredients:
1 tablespoon of olive oil for cooking
1 slice of bread
1 egg

How to make this:
Step 1:
Use a heart shaped or round pastry cutter to cut out a shape in the middle of a slice of bread (If you don’t have a cutter a knife will do).
Step 2: Toast the bit that you cut out from the middle.
Step 3: This may be easier to grill it as it’s quite small and could get stuck in the toaster.
Step 4: Heat a bit of butter in a frying pan, on medium heat and when it’s melted and hot put the slice of bread with the hole into the pan and let it cook until it goes a little brown.
Step 5: Flip it over and break an egg into the hole in the middle.
Step 6: Cook for about 3-4 minutes then scoop it out carefully with a spatula and serve it with the toasted shape on the side.
Step 7: Use the toasted shape as a solider and enjoy.

 

HOW MUCH SUGAR IS IN YOUR CHILD’S CEREALS?

Cereals

We’ve put together a handy list to help you choose a healthier breakfast for your child.

MAXIMUM DAILY ALLOWANCE

Maximum Daily Allowance

4-5 years, 5 sugar cubes. 7-10 years, 6 sugar cubes. 11 plus years 7 sugar subes. 1 sugar cube equals 4 grams.

Learn how the sugar from cereals and drinks can add up during the day.

HOW MUCH SUGAR IS IN YOUR CHILD’S DRINKS?

Sugary drinks

Take a look at our list to see which drinks could be putting your child’s health at risk.

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