Healthy Oatmeal Breakfasts for Kids
Oatmeal has become popular in recent years because of its many health benefits. And, it’s great for people of all ages. Because of that, we want to share some healthy oatmeal breakfasts for kids.
Benefits of healthy oatmeal breakfasts for kids
First, oatmeal contains 10.6 g of fiber, most of which are beta-glucens, which act by reducing blood cholesterol levels, especially LDL, as well as polyunsaturated fatty acids. Because of that, they decrease cardiovascular risk. In addition, they increase feelings of satiety and decrease appetite.
Also, oatmeal regulates blood sugar and insulin levels when you have an empty stomach. Oats are also rich in protein (17g per 100g) and antioxidants, such as magnesium, selenium, zinc, and iron. It’s even a source of calcium, and you can increase its absorption by soaking your oats.
Can my child eat oatmeal if they have celiac disease?
This is a very common question. Oatmeal is often listed as a prohibited food when it comes to a gluten-free diet. However, you should know that oatmeal is naturally gluten-free. The issue is that oatmeal can be contaminated by nearby wheat and oat fields.
In addition, gluten-free products may be produced in the same factories and with the same machinery and utensils as products with gluten. Therefore, as a precaution, it’s best to avoid oatmeal.
Also, oats contain avenins, which are proteins very similar to gluten. Approximately 5% of people diagnosed with celiac disease react negatively to this protein as well. However, avenins are more easily digested and their content will depend on the variety of oatmeal.
Oatmeal also contains amylase and trypsin inhibitors, which hinders your body’s ability to digest it. That’s why it’s so important to make sure you check the label at the supermarket or the herbal dietary store before you buy it. It should have a seal guaranteeing that it doesn’t contain gluten.
And, with the slightest reaction, you should remove it completely from your diet. This will help you avoid any damage that will affect your body’s ability to take in nutrients.
Healthy oatmeal breakfasts for kids
Porridge with roasted apples and cinnamon
Ingredients
- 1 glass of milk or a plant-based drink without added sugar
- Half a glass of fine rolled oats
- 1 apple
- Cinnamon to taste
Directions
First, add the oatmeal and the milk or vegetable drink to a bowl. Then, you have two options: let it sit overnight or, if you want to eat it right away, heat it up.
Both options will allow the oats to release their starch. In addition, the phytic acid that hinders calcium and iron absorption is inactivated, and the texture becomes creamier. If you choose to heat it up, 2 minutes in the microwave is enough.
Next, wash and cut the apple into thin wedges. If you want to enhance the flavor of the oatmeal, add some lemon or an orange peel. Put the apple in a covered bowl in the microwave for 6 minutes on medium power. Last, add the apple to the oatmeal and add cinnamon to taste.
Porridge with red berries and chia
Ingredients
- 1 glass of milk or a plant-based drink without added sugar
- Half a glass of fine rolled oats
- 1 handful of strawberries
- 1 tablespoon of chia seeds
Directions
First, add the oatmeal and the milk or vegetable drink to a bowl. Then, like we previously mentioned, you can let it sit overnight or heat it for 2 minutes in the microwave.
Next, add the chia and stir until it’s well mixed and creates a gelatinous texture. Last, wash the strawberries and cut them into slices. Add them to the oatmeal.
Oatmeal cookies
Ingredients
- 2 glasses of rolled oats
- 1 glass of milk or plant-based drink
- 2 ripe bananas
- 5 dates
Directions
First, preheat the oven to 350 degrees Fahrenheit. While it’s preheating, soak the dates without their pits and mash them. Then, peel the bananas, chop them with a fork and mix them in with the rest of the ingredients. Make the dough into small balls and place them on a baking sheet lined with parchment paper. Bake for about 30 minutes.
Oatmeal and dried fruit bars
Ingredients
- 150 g of rolled oats
- 1 tablespoon of peanut butter
- 1 handful of raisins
- 2 tablespoons of coconut oil
- Dark chocolate (80-85%)
Directions
First, add the rolled oats and raisins to a bowl. Next, add the peanut butter and mix everything together until well blended. Then, take the mixture and put it into individual molds made for bars. Let them cool in the freezer for at least a couple of hours.
While they’re cooling, melt the chocolate with the coconut oil in the microwave at 30-second intervals. Make sure the chocolate doesn’t burn. Then, stir it up. Last, remove the bars from their molds and cover them with chocolate. Let them sit until they harden.
Granola, the best topping
Ingredients
- 1 cup of rolled oats
- Orange zest
- Cinnamon
- Dehydrated cranberries
- Pine nuts
Directions
Put all the ingredients on a baking sheet lined with parchment paper, except for the blueberries. Bake it for 10-12 minutes at 350 degrees Fahrenheit, making sure it doesn’t burn.
Once it cools, add the blueberries. Granola is the ideal topping for yogurt if you want to give it a different touch, since baking it enhances the flavors.
So, as you’ve seen in this article, it’s a great idea to start your day with oatmeal. Give your kids the energy they need to go outside and play or to ride their bike or their scooter.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
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