Healthy Breakfast With Oatmeal For Children
Oatmeal is a cereal that has become popular in recent years because of the many health benefits it has at any stage of life. For this reason, we propose different healthy breakfasts with oatmeal for children.
Benefits of offering healthy breakfast with oatmeal for children
In the first place, oatmeal is a cereal that provides 10.6 g of fiber, most of it as beta-glucans, which act by reducing blood cholesterol levels, especially LDL, together with polyunsaturated fatty acids. Therefore, they decrease cardiovascular risk. In turn, they produce an increase in satiety and a subsequent decrease in appetite.
It also regulates fasting blood sugar and insulin levels. Oats are also rich in protein (17 g per 100 g) and antioxidants, such as magnesium, selenium, zinc, and iron. It is even a source of calcium, whose absorption can be improved by soaking.
If my child has celiac disease, can he eat oatmeal?
This is a very recurring question, since it is often mentioned as prohibited in a gluten-free diet. On the one hand, although it is true that, naturally, it does not contain it, it can be contaminated, since the wheat and oat fields are usually nearby.
Furthermore, gluten-free and gluten-free products may be produced in the same factory using the same machinery and utensils. So, as a precaution, it is advisable to avoid its consumption.
On the other hand, oats contain avenins, proteins very similar to gluten to which approximately 5% of people diagnosed with celiac disease react negatively. However, they differ in that they are more easily digested and the content depends on the variety.
It also has amylase and trypsin inhibitors, which hinder the complete digestion of cereals. Therefore, it is best to make sure that the oats that we buy in the supermarket or herbal dietary stores carry a seal guaranteeing that it does not contain gluten. And, at the slightest reaction, remove it completely from your diet to avoid the damage that affects the assimilation of nutrients and growth.
Healthy oatmeal breakfasts for kids
Porridge with roasted apple and cinnamon
Ingredients
- 1 glass of milk or vegetable drink without added sugar.
- Half a glass of fine rolled oats.
- 1 apple.
- Cinnamon to taste.
Elaboration
First of all, add the oatmeal and the milk or vegetable drink to a bowl. From now on, you have 2 options: let it rest from the night before or heat it up when you eat it.
Both forms allow the oats to release the starch, the phytic acid that hinders the absorption of calcium and iron is inactivated and the texture is creamier. If you choose to heat it, 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 lemon or orange peel. Place it in a covered bowl in the microwave for 6 minutes on medium power. Finally, decorate it with the apple and cinnamon to taste.
Porridge with red berries and chia
Ingredients
- 1 glass of milk or vegetable drink without added sugar.
- Half a glass of fine rolled oats.
- A handful of strawberries.
- 1 tablespoon of chia seeds.
Elaboration
First, add the oatmeal and the milk or vegetable drink to a bowl. From now on, and as we have said before, you can let it rest from the night before or heat it for 2 minutes in the microwave when eating it.
Next, add the chia and stir well until it is integrated and you get a gelatinous texture. Finally, wash the strawberries and cut them into slices. Add them
Oatmeal Cookies
Ingredients
- 2 glasses of rolled oats.
- 1 glass of milk or vegetable drink.
- 2 ripe bananas.
- 5 dates.
Elaboration
First, preheat the oven to 180 ºC up and down. Meanwhile, soak the dates without the bone and mash them. Next, peel the bananas, chop them with a fork and mix them with the rest of the ingredients. Make piles on a baking sheet lined with parchment paper and bake for about 30 minutes.
Oatmeal and dried fruit bars
Ingredients
- 150 g of rolled oats.
- 1 tablespoon of peanut butter.
- A handful of raisins.
- 2 tablespoons of coconut oil.
- Dark chocolate 80-85%.
Elaboration
First, add the rolled oats and raisins to a bowl. Next, add the peanut butter and mix everything until well combined. Take stacks and distribute them in individual molds for bars. Let it cool in the freezer for at least a couple of hours.
Meanwhile, melt the chocolate with the coconut oil in the microwave at 30-second intervals, making sure that the chocolate does not burn. Stir it up. Finally, remove the bars from the mold and cover them with the chocolate. Let them sit until they harden.
Granola, the best topping to accompany healthy breakfasts with oats for children
Ingredients
- 1 cup of rolled oats.
- Orange zest.
- Cinnamon.
- Dehydrated cranberries.
- Pinions.
Elaboration
Place all the ingredients on a tray lined with greaseproof paper, except for the blueberries. Bake it for 10-12 minutes at 180 ºC, making sure it does not burn. Once cool, add the blueberries. It is ideal to give a different touch to yogurt, since toasting enhances the flavors.
In short, and having seen the above, why not start the day with energy and then go out to play or ride a bicycle or scooter?
