Q. “My kids love having bacon and eggs on weekend mornings, but I know that bacon is high in salt and saturated fat. What kind of healthier hot-breakfast ideas can I offer them?”
Geri, Moorabbin, VIC
A. Brooke Longfield, HFG dietitian, responds:
Happily, weekends give you the extra time you need to prepare a cooked breakfast, and there are plenty of protein- and fibre-packed options to keep active kids feeling satisfied.
Baked beans on toast is a quick and thrifty brekkie favourite in many Aussie households. Look for no-added-salt or reduced-salt baked beans, and use grainy bread to boost the meal’s fibre content.
Boiled eggs and toast soldiers are another easy idea. Gently boil eggs so the yolk is still runny, then slice off the tops and serve them with avocado on toast, sliced into soldiers. (Try our delicious Boiled eggs with dukkah soldiers ADD LINK /recipes/2014/june/boiled-eggs-with-dukkah-soldiers for something a little bit different!)
An omelette is a great way to use up the week’s leftovers. Make this satisfying morning meal with lean ham, mushroom, tomato, onion and baby spinach, along with any suitable leftovers, such as sliced potato and roast vegetables.
Toasties and jaffles are always a big hit with kids, and it’s fun to experiment with fillings. For a savoury meal, try a mixture of avocado, tomato and reduced-fat cheese with baked beans or leftover mince.
If they’re asking for something sweet, try peanut butter and sliced banana.
Remember — bacon and eggs are high in fat and low in fibre, so reserve them for a once-a-month treat. Choose lean short-cut bacon rashers (which are lower in saturated fat), and serve them with poached or scrambled eggs and grainy toast.