A SCHOOL DAYBREKKIE PLAN FOR BUSY KIDSCallum Hann and Themis Chryssidis APD

This book belongs to:

Options for everyone

INTRODUCTION

Skipping breakfast in the morning can have a big impact on how you feel at school. Without breakfast, you might lose concentration in class or not do your school work as well as you can. Breakfast is really important for helping you be the best you can be!

Breakfast is also an important meal to make sure you get all the right nutrients you need for the day. We need to eat a range of healthy foods each day, from each of the five food groups, and breakfast is an important meal to start with.

My Brekkie Book is a guide for kids, to help you enjoy a healthy, balanced breakfast before school, that is delicious and also fun to make. You can tick off things that you’ve made along the way, or take some of our suggestions to get creative with the recipes inside.

Whether breakfast cereal, toast, fruit and yoghurt or eggs is your favourite brekkie, we think you’ll find something you love in My Brekkie Book.

My Brekkie Book is made for primary school kids of all ages, however there may be some steps in each of the recipes where you need help from an adult. It’s best to read the whole recipe first with Mum, Dad or an older sibling or friend to make sure you know how to do everything. Remember to ask for help where you need or where the recipe tells you. Most of all, remember to have fun in the kitchen!

We want everyone to enjoy the recipes in My Brekkie Book, so there are a number of ways it can be adapted to suit special dietary needs. We have included some suggestions throughout the recipes however here are some options we recommend: For lactose or dairy intolerance:Alternative milk products such as soy, rice, oat or nut milks, which are enriched with calcium, are suitable alternatives to dairy milk.

For those with coeliac disease or gluten intolerance:There are a range of gluten-free products available that can be substituted for various elements of our recipes such as gluten-free breakfast cereals, gluten-free bread and gluten-free flour.

For those with a nut allergy:You could either remove the nuts all together, swap the nuts for others that you are not allergic to, or swap them for some seeds such as pumpkin seeds (pepitas).

For those with an allergy or intolerance to a specific fruit:Swap fruits you are allergic or intolerant to for others that don’t make you sick. Try to swap the fruit in recipes for other similar ones. For example, swap a hard apple for a hard pear. When you do swap fruits, the more colour, the better!

About SproutThis is Callum and Themis from Sprout! They love food and cooking and work with kids all the time to teach them how to cook and enjoy delicious, fresh and fun foods they can make themselves.

You may recognise Callum – he’s a Celebrity Cook and has written two books all about cooking. Themis is an Accredited Practising Dietitian, meaning he has spent a lot of time learning all about nutrition and healthy food. Together these guys just love good food!

They started Sprout in 2011 to help get people in the kitchen and learning how to cook healthy and delicious meals. Sprout is a 100 per cent hands-on, interactive cooking school.

You know what they say - brekkie is the most important meal of the day. It gives you the energy you need for the day so you can work hard in class at school or play with your friends at recess and lunch.

(Brekkie Master in the Making)

INTRODUCTION

This book belongs to:

Options for everyone

INTRODUCTION

Skipping breakfast in the morning can have a big impact on how you feel at school. Without breakfast, you might lose concentration in class or not do your school work as well as you can. Breakfast is really important for helping you be the best you can be!

Breakfast is also an important meal to make sure you get all the right nutrients you need for the day. We need to eat a range of healthy foods each day, from each of the five food groups, and breakfast is an important meal to start with.

My Brekkie Book is a guide for kids, to help you enjoy a healthy, balanced breakfast before school, that is delicious and also fun to make. You can tick off things that you’ve made along the way, or take some of our suggestions to get creative with the recipes inside.

Whether breakfast cereal, toast, fruit and yoghurt or eggs is your favourite brekkie, we think you’ll find something you love in My Brekkie Book.

My Brekkie Book is made for primary school kids of all ages, however there may be some steps in each of the recipes where you need help from an adult. It’s best to read the whole recipe first with Mum, Dad or an older sibling or friend to make sure you know how to do everything. Remember to ask for help where you need or where the recipe tells you. Most of all, remember to have fun in the kitchen!

We want everyone to enjoy the recipes in My Brekkie Book, so there are a number of ways it can be adapted to suit special dietary needs. We have included some suggestions throughout the recipes however here are some options we recommend: For lactose or dairy intolerance:Alternative milk products such as soy, rice, oat or nut milks, which are enriched with calcium, are suitable alternatives to dairy milk.

For those with coeliac disease or gluten intolerance:There are a range of gluten-free products available that can be substituted for various elements of our recipes such as gluten-free breakfast cereals, gluten-free bread and gluten-free flour.

For those with a nut allergy:You could either remove the nuts all together, swap the nuts for others that you are not allergic to, or swap them for some seeds such as pumpkin seeds (pepitas).

For those with an allergy or intolerance to a specific fruit:Swap fruits you are allergic or intolerant to for others that don’t make you sick. Try to swap the fruit in recipes for other similar ones. For example, swap a hard apple for a hard pear. When you do swap fruits, the more colour, the better!

About SproutThis is Callum and Themis from Sprout! They love food and cooking and work with kids all the time to teach them how to cook and enjoy delicious, fresh and fun foods they can make themselves.

You may recognise Callum – he’s a Celebrity Cook and has written two books all about cooking. Themis is an Accredited Practising Dietitian, meaning he has spent a lot of time learning all about nutrition and healthy food. Together these guys just love good food!

They started Sprout in 2011 to help get people in the kitchen and learning how to cook healthy and delicious meals. Sprout is a 100 per cent hands-on, interactive cooking school.

You know what they say - brekkie is the most important meal of the day. It gives you the energy you need for the day so you can work hard in class at school or play with your friends at recess and lunch.

(Brekkie Master in the Making)

INTRODUCTION

Monday:

Do on the weekend:

Thursday Friday

Tuesday Wednesday

Make the Cheesy Muffin Bites for Monday Poach the fruit for Wednesday and ThursdayToast the coconut for Friday

manic Monday meal Tuesday treat hump day energy boost

fuel for school sportthirsty Thursday

Monday:

Do on the weekend:

Thursday Friday

Tuesday Wednesday

The five food groups

WEEKLY PLANNER

WEEK oneWEEK TWO

However, a little weekly planning will not only give you extra time for other things, you could also help Mum and Dad write the shopping list for the week, making sure you’ve got all the yummy ingredients you need for your breakfasts.

To help you get started, we’ve suggested how you can make all the meals for two weeks – why not test out our plan and then give your own a go in the space at the back of this book.

It’s important to eat a wide variety of nutritious foods from these five food groups each day to stay healthy. Look out for the icons in each of our recipes!

Soak the muesli and make the raspberry sauce for MondayFreeze the yoghurt for TuesdayMake the seed mix for WednesdayBoil the eggs for Friday

The great thing about My Brekkie Book is that it gives you a range of healthy, delicious breakfast options to make throughout the week, all of which will give you the energy for whatever you may have on at school. grain (cereal) foods,

mostly wholegrain and/or high cereal

fibre varieties

vegetables and legumes/beans

fruit

milk, yoghurt, cheese and/or alternatives, mostly reduced fat

lean meats and poultry, fish, eggs, tofu, nuts and seeds

and legumes/beans

BREKKIETRIFLE

SUPER

SMOOTHIE

BERRY

BIRCHERBOWL

AND CEREAL

WITH YOGHURTAND BANANA

CRUNCHY SEEDS

THE HOLEWITH A TWIST

TOAD IN WITH CRUNCHYCLUSTERS ANDSTRAWBERRIES

SNOW-GURT

CRUNCHY PUFFCOMBO

JUICY FRUIT ANDsMASH

ON TOAST

EGG AND AVO

CHEESY MUFFIN BITES

CREAMY COCONUTPORRIDGE

manic Monday meal Tuesday treat hump day energy boost

fuel for school sportthirsty Thursday

RECIPESColour them in!

Turn over for the

Monday:

Do on the weekend:

Thursday Friday

Tuesday Wednesday

Make the Cheesy Muffin Bites for Monday Poach the fruit for Wednesday and ThursdayToast the coconut for Friday

manic Monday meal Tuesday treat hump day energy boost

fuel for school sportthirsty Thursday

Monday:

Do on the weekend:

Thursday Friday

Tuesday Wednesday

The five food groups

WEEKLY PLANNER

WEEK oneWEEK TWO

However, a little weekly planning will not only give you extra time for other things, you could also help Mum and Dad write the shopping list for the week, making sure you’ve got all the yummy ingredients you need for your breakfasts.

To help you get started, we’ve suggested how you can make all the meals for two weeks – why not test out our plan and then give your own a go in the space at the back of this book.

It’s important to eat a wide variety of nutritious foods from these five food groups each day to stay healthy. Look out for the icons in each of our recipes!

Soak the muesli and make the raspberry sauce for MondayFreeze the yoghurt for TuesdayMake the seed mix for WednesdayBoil the eggs for Friday

The great thing about My Brekkie Book is that it gives you a range of healthy, delicious breakfast options to make throughout the week, all of which will give you the energy for whatever you may have on at school. grain (cereal) foods,

mostly wholegrain and/or high cereal

fibre varieties

vegetables and legumes/beans

fruit

milk, yoghurt, cheese and/or alternatives, mostly reduced fat

lean meats and poultry, fish, eggs, tofu, nuts and seeds

and legumes/beans

BREKKIETRIFLE

SUPER

SMOOTHIE

BERRY

BIRCHERBOWL

AND CEREAL

WITH YOGHURTAND BANANA

CRUNCHY SEEDS

THE HOLEWITH A TWIST

TOAD IN WITH CRUNCHYCLUSTERS ANDSTRAWBERRIES

SNOW-GURT

CRUNCHY PUFFCOMBO

JUICY FRUIT ANDsMASH

ON TOAST

EGG AND AVO

CHEESY MUFFIN BITES

CREAMY COCONUTPORRIDGE

manic Monday meal Tuesday treat hump day energy boost

fuel for school sportthirsty Thursday

RECIPESColour them in!

Turn over for the

why is it healthy? Bran cereal flakes provide a very important type of fibre, which helps keep our tummies healthy. Chia seeds may be small but they pack a big punch and are an excellent source of omega-3 fatty acids for healthy minds and hearts.

Serves 4WITH YOGHURT AND BANANA

CRUNCHY SEEDS AND CEREAL,

for ages:

6-8 – Remember to ask an adult for help with the oven9-12 – This one’s a quick and easy option so get creative by mixing it up with your favourite fresh fruit

time: Make ahead: 8-10 minutes for the seeds (up to two weeks in advance)Preparation time: 3-5 minutes in the morning

ingredients:1/4 Cup pumpkin seeds/pepitas1/4 Cup sunflower seeds1/4 Teaspoon ground cinnamon2 Teaspoons brown sugar1 Tablespoon chia seeds 2 Medium bananas, sliced1 Cup natural yoghurt or soy yoghurt1 Tablespoon honey2 2/3 Cup bran cereal flakes2 Tablespoons dried cranberries

method:1. Preheat oven to 190C. Combine pepitas, sunflower seeds, cinnamon and

brown sugar in a small bowl then place mixture onto a lined baking tray. Place in oven and toast for 8-10 minutes or until fragrant. Remove from oven and allow to cool. Stir in chia seeds.

2. Stir together yoghurt and honey and divide between serving bowls. Top with bran cereal flakes, cranberries, seeds and banana to serve.

Brekkie cereal, yoghurt and banana - what a winning combination! One of our personal favourites, this recipe is so easy to prepare, but the crunchy seeds add a tasty twist. Better still, yummy seed mix is super healthy and can be made ahead of the school week, so it’s super simple to make before school.

why is it healthy? Bran cereal flakes provide a very important type of fibre, which helps keep our tummies healthy. Chia seeds may be small but they pack a big punch and are an excellent source of omega-3 fatty acids for healthy minds and hearts.

Serves 4WITH YOGHURT AND BANANA

CRUNCHY SEEDS AND CEREAL,

for ages:

6-8 – Remember to ask an adult for help with the oven9-12 – This one’s a quick and easy option so get creative by mixing it up with your favourite fresh fruit

time: Make ahead: 8-10 minutes for the seeds (up to two weeks in advance)Preparation time: 3-5 minutes in the morning

ingredients:1/4 Cup pumpkin seeds/pepitas1/4 Cup sunflower seeds1/4 Teaspoon ground cinnamon2 Teaspoons brown sugar1 Tablespoon chia seeds 2 Medium bananas, sliced1 Cup natural yoghurt or soy yoghurt1 Tablespoon honey2 2/3 Cup bran cereal flakes2 Tablespoons dried cranberries

method:1. Preheat oven to 190C. Combine pepitas, sunflower seeds, cinnamon and

brown sugar in a small bowl then place mixture onto a lined baking tray. Place in oven and toast for 8-10 minutes or until fragrant. Remove from oven and allow to cool. Stir in chia seeds.

2. Stir together yoghurt and honey and divide between serving bowls. Top with bran cereal flakes, cranberries, seeds and banana to serve.

Brekkie cereal, yoghurt and banana - what a winning combination! One of our personal favourites, this recipe is so easy to prepare, but the crunchy seeds add a tasty twist. Better still, yummy seed mix is super healthy and can be made ahead of the school week, so it’s super simple to make before school.

why is it healthy? Whole grains are packed with nutrients to keep us healthy and contain carbohydrates, which gives us energy to get through the day. Smooth and creamy ricotta cheese is packed full of protein to help us grow and contains calcium for strong bones and teeth, making it the perfect piggie in the middle between the crunchy breakfast cereal and soft fruit.

Serves 4

BREKKIETRIFLE

for ages:

6-8 – An adult will need to help you cut and poach the fruit for this one 9-12 – If it’s your first time poaching fruit, best to get Mum or Dad to show you how time: Make ahead: 10-15 minutes for the poached pears (up to three days in advance)Preparation time: 3 minutes in the morning

ingredients:2 Cinnamon sticks1L Apple juice (top up with water if required)2 Pears, cored and cut into eight pieces250g Low fat ricotta cheese2 Tablespoons honey8 Whole grain breakfast cereal biscuits, crushed or roughly chopped 1 Punnet blueberries, to serve

method:1. Combine cinnamon sticks, juice (and water) and pears in a saucepan

with just enough liquid to cover. Bring to a simmer and cook for 8-10 minutes or until pears can easily be pierced with a knife.

2. Meanwhile, stir together ricotta and honey.3. Layer whole grain breakfast biscuits, poached pears and ricotta in

serving glasses or bowls, top with blueberries and serve...

Ever wanted to have dessert for breakfast? Well this recipe lets you do just that, while getting hands on crushing, poaching and assembling all the layers in this healthy version of a traditional trifle – - and you won’t even get told off for eating your ‘dessert’ first!

why is it healthy? Whole grains are packed with nutrients to keep us healthy and contain carbohydrates, which gives us energy to get through the day. Smooth and creamy ricotta cheese is packed full of protein to help us grow and contains calcium for strong bones and teeth, making it the perfect piggie in the middle between the crunchy breakfast cereal and soft fruit.

Serves 4

BREKKIETRIFLE

for ages:

6-8 – An adult will need to help you cut and poach the fruit for this one 9-12 – If it’s your first time poaching fruit, best to get Mum or Dad to show you how time: Make ahead: 10-15 minutes for the poached pears (up to three days in advance)Preparation time: 3 minutes in the morning

ingredients:2 Cinnamon sticks1L Apple juice (top up with water if required)2 Pears, cored and cut into eight pieces250g Low fat ricotta cheese2 Tablespoons honey8 Whole grain breakfast cereal biscuits, crushed or roughly chopped 1 Punnet blueberries, to serve

method:1. Combine cinnamon sticks, juice (and water) and pears in a saucepan

with just enough liquid to cover. Bring to a simmer and cook for 8-10 minutes or until pears can easily be pierced with a knife.

2. Meanwhile, stir together ricotta and honey.3. Layer whole grain breakfast biscuits, poached pears and ricotta in

serving glasses or bowls, top with blueberries and serve...

Ever wanted to have dessert for breakfast? Well this recipe lets you do just that, while getting hands on crushing, poaching and assembling all the layers in this healthy version of a traditional trifle – - and you won’t even get told off for eating your ‘dessert’ first!

why is it healthy? This yummy brekkie cereal smoothie really is super – it packs a range of healthy ingredients from four food groups into one delicious drink, which means we get lots of nutrients like carbohydrate for energy and calcium for healthy bones and teeth.

Serves 4

SUPER

SMOOTHIE

For ages:

6-8 – Remember to have an adult help you with the blender 9-12 – If you want to be a bit more adventurous, try swapping the banana in this recipe with your favourite fruit

Time: Preparation time: 5 minutes in the morning

Ingredients:2 Bananas (the riper the better)1 Cup low fat milk or fortified almond milk 1 1/2 Cups yoghurt or soy yoghurt1/2 Cup mixed flake breakfast cereal1 Teaspoon cinnamon1 Tablespoon honey3 Tablespoons peanut butter (optional)

Method:1. Combine all ingredients in a blender and blend until smooth. 2. Divide between glasses and serve immediately or pop into a

jar for brekkie on-the-go

Did you know the most common reason kids skip breakfast before primary school is because they run out of time? If it’s one of those days where you accidently sleep in or are busy finishing your homework, our Super Smoothie is the perfect solution to make sure you still eat a nutritious brekkie before school. You may even drink it on the way to school!

why is it healthy? This yummy brekkie cereal smoothie really is super – it packs a range of healthy ingredients from four food groups into one delicious drink, which means we get lots of nutrients like carbohydrate for energy and calcium for healthy bones and teeth.

Serves 4

SUPER

SMOOTHIE

For ages:

6-8 – Remember to have an adult help you with the blender 9-12 – If you want to be a bit more adventurous, try swapping the banana in this recipe with your favourite fruit

Time: Preparation time: 5 minutes in the morning

Ingredients:2 Bananas (the riper the better)1 Cup low fat milk or fortified almond milk 1 1/2 Cups yoghurt or soy yoghurt1/2 Cup mixed flake breakfast cereal1 Teaspoon cinnamon1 Tablespoon honey3 Tablespoons peanut butter (optional)

Method:1. Combine all ingredients in a blender and blend until smooth. 2. Divide between glasses and serve immediately or pop into a

jar for brekkie on-the-go

Did you know the most common reason kids skip breakfast before primary school is because they run out of time? If it’s one of those days where you accidently sleep in or are busy finishing your homework, our Super Smoothie is the perfect solution to make sure you still eat a nutritious brekkie before school. You may even drink it on the way to school!

why is it healthy? Fruit contains very important vitamins and minerals. This recipe is a tasty way to start the day with a serve or two of fruit! The crunchy rice puffs provide energy for the day ahead and the Greek yoghurt contains protein for healthy muscles and bones.

Serves 4

CRUNCHY PUFF COMBOJUICY FRUIT AND

for ages: 6-8 – An adult will need to help you cut and cook the fruit for this one 9-12 – There’s a little more prep to do for this recipe – see if someone can help make the juicy fruit with you

time: Make ahead: 10-15 minutes for the fruit (up to three days in advance)Preparation time: 2 minutes in the morning

ingredients:4 Granny Smith apples, quartered and cut into 8 pieces2 Cinnamon sticks2 Tablespoons honey1/4 Cup sultanas6 Dried apricots1 Cup thick Greek yoghurt1 Teaspoon vanilla bean paste2 Cups breakfast cereal rice puffs

method:1. Combine apples, cinnamon sticks, honey and enough water to just

barely cover in a medium saucepan. Bring to a simmer and cook for 8-10 minutes or until apple has softened but is not mushy. Remove from heat, allow to cool and add sultanas and apricots. Transfer to a container and refrigerate overnight.

2. In a small bowl or container stir together yoghurt and vanilla.3. The next morning divide fruit between bowls, top with yoghurt

and rice puffs then serve.

Tip: If you like the flavour of licorice, try adding three ‘stars’ of star anise to the water when you cook the fruit. Star anise is a spice like cinnamon, but will add a slight licorice flavour to your juicy fruit.

This is absolutely one of our favourite ways to eat fruit! Sweet, juicy, soft and colourful and when served with the crunchy rice puffs and creamy yoghurt, this delicious breakfast will keep you full all the way to recess!

why is it healthy? Fruit contains very important vitamins and minerals. This recipe is a tasty way to start the day with a serve or two of fruit! The crunchy rice puffs provide energy for the day ahead and the Greek yoghurt contains protein for healthy muscles and bones.

Serves 4

CRUNCHY PUFF COMBOJUICY FRUIT AND

for ages: 6-8 – An adult will need to help you cut and cook the fruit for this one 9-12 – There’s a little more prep to do for this recipe – see if someone can help make the juicy fruit with you

time: Make ahead: 10-15 minutes for the fruit (up to three days in advance)Preparation time: 2 minutes in the morning

ingredients:4 Granny Smith apples, quartered and cut into 8 pieces2 Cinnamon sticks2 Tablespoons honey1/4 Cup sultanas6 Dried apricots1 Cup thick Greek yoghurt1 Teaspoon vanilla bean paste2 Cups breakfast cereal rice puffs

method:1. Combine apples, cinnamon sticks, honey and enough water to just

barely cover in a medium saucepan. Bring to a simmer and cook for 8-10 minutes or until apple has softened but is not mushy. Remove from heat, allow to cool and add sultanas and apricots. Transfer to a container and refrigerate overnight.

2. In a small bowl or container stir together yoghurt and vanilla.3. The next morning divide fruit between bowls, top with yoghurt

and rice puffs then serve.

Tip: If you like the flavour of licorice, try adding three ‘stars’ of star anise to the water when you cook the fruit. Star anise is a spice like cinnamon, but will add a slight licorice flavour to your juicy fruit.

This is absolutely one of our favourite ways to eat fruit! Sweet, juicy, soft and colourful and when served with the crunchy rice puffs and creamy yoghurt, this delicious breakfast will keep you full all the way to recess!

why is it healthy? Our Berry Bircher Bowl is full of these little things called ‘antioxidants’, which help protect our health. The muesli and raspberries in this recipe give us lots of antioxidants, plus other nutrients like fibre to keep us full and help keep our digestive system healthy.

Serves 4

BERRY

BIRCHERBOWL

for ages:

6-12 – This is an easy one to make for yourself. Remember to ask an adult for help if you need it

time: Make ahead: 5 minutes for the breakfast cereal mix and raspberry sauce (prepare the night before) Preparation time: 5 minutes in the morning

ingredients:1 1/4 Cup traditional muesli1/2 Cup low fat milk (or fortified milk alternatives such as almond or soy milk)1/2 Cup apple juice1 Cup frozen raspberries, thawed1 Apple 1/2 Cup thick Greek yoghurt, to serve

method:1. The night before, combine the breakfast cereal, milk and apple

juice in a bowl. Stir together, cover with cling wrap and transfer to the refrigerator overnight. Use a fork to mash up the frozen raspberries until fairly smooth. Place in a small bowl or container and refrigerate overnight.

2. In the morning coarsely grate the apple. Stir grated apple and yoghurt through the breakfast cereal. Divide the mix between bowls. Top the chunky raspberry sauce.

Bircher-style breakfast cereal is a way of preparing breakfast the night before with a mix of milk, juice and fruit. It sounds a bit strange to have these all together but trust us - it’s delicious! But what happens when you want bircher muesli but you forgot to prepare it? We’ve got you covered! Try this instant bircher!

why is it healthy? Our Berry Bircher Bowl is full of these little things called ‘antioxidants’, which help protect our health. The muesli and raspberries in this recipe give us lots of antioxidants, plus other nutrients like fibre to keep us full and help keep our digestive system healthy.

Serves 4

BERRY

BIRCHERBOWL

for ages:

6-12 – This is an easy one to make for yourself. Remember to ask an adult for help if you need it

time: Make ahead: 5 minutes for the breakfast cereal mix and raspberry sauce (prepare the night before) Preparation time: 5 minutes in the morning

ingredients:1 1/4 Cup traditional muesli1/2 Cup low fat milk (or fortified milk alternatives such as almond or soy milk)1/2 Cup apple juice1 Cup frozen raspberries, thawed1 Apple 1/2 Cup thick Greek yoghurt, to serve

method:1. The night before, combine the breakfast cereal, milk and apple

juice in a bowl. Stir together, cover with cling wrap and transfer to the refrigerator overnight. Use a fork to mash up the frozen raspberries until fairly smooth. Place in a small bowl or container and refrigerate overnight.

2. In the morning coarsely grate the apple. Stir grated apple and yoghurt through the breakfast cereal. Divide the mix between bowls. Top the chunky raspberry sauce.

Bircher-style breakfast cereal is a way of preparing breakfast the night before with a mix of milk, juice and fruit. It sounds a bit strange to have these all together but trust us - it’s delicious! But what happens when you want bircher muesli but you forgot to prepare it? We’ve got you covered! Try this instant bircher!

why is it healthy? Greek yoghurt contains something called ‘probiotics’, which help keep our tummies healthy. Plus, it’s full of protein and calcium for strong muscles and bones. Breakfast cereal clusters adds a boost of healthy carbohydrate for energy and fibre to help keep us feeling full.

Serves 4CLUSTERS AND STRAWBERRIES

SNOW-GURT WITH CRUNCHY

for ages: 6-12 – This one is super simple to make yourself

time: Make ahead: 3-4 hours for the snow-gurt (up to a week in advance) Preparation time: 3 minutes in the morning ingredients:500g Tub thick Greek yoghurt or lactose free yoghurt1 Orange, juiced1 Tablespoon honey1 Cup breakfast cereal clusters1 Punnet strawberries, quartered

method:1. For the snow-gurt, stir together yoghurt, orange juice and honey in a

bowl. Transfer to a freezer-safe container and place in the freezer overnight or until firm (usually around 3-4 hours).

2. In the morning, grab a fork to make your snow - in long, smooth strokes, scratch the surface of the granita to form a snow-like consist-ency. To serve, divide the breakfast cereal clusters between bowls or glasses and top with granita and strawberries.

Note: The yoghurt will start to melt once you scratch the surface, so you’ll really need to break fast on this one!

This recipe is one of our favourites to make in our classes with kids because it’s just so much fun! ‘Snow-gurt’ is our take on what chefs call a yoghurt ‘granita’ - which is basically frozen yoghurt that you use a fork to scratch away until you get snow-like flakes. It’s so simple to make and great for a hot day before school - you just need to remember to put the yoghurt in the freezer to make your snow!

why is it healthy? Greek yoghurt contains something called ‘probiotics’, which help keep our tummies healthy. Plus, it’s full of protein and calcium for strong muscles and bones. Breakfast cereal clusters adds a boost of healthy carbohydrate for energy and fibre to help keep us feeling full.

Serves 4CLUSTERS AND STRAWBERRIES

SNOW-GURT WITH CRUNCHY

for ages: 6-12 – This one is super simple to make yourself

time: Make ahead: 3-4 hours for the snow-gurt (up to a week in advance) Preparation time: 3 minutes in the morning ingredients:500g Tub thick Greek yoghurt or lactose free yoghurt1 Orange, juiced1 Tablespoon honey1 Cup breakfast cereal clusters1 Punnet strawberries, quartered

method:1. For the snow-gurt, stir together yoghurt, orange juice and honey in a

bowl. Transfer to a freezer-safe container and place in the freezer overnight or until firm (usually around 3-4 hours).

2. In the morning, grab a fork to make your snow - in long, smooth strokes, scratch the surface of the granita to form a snow-like consist-ency. To serve, divide the breakfast cereal clusters between bowls or glasses and top with granita and strawberries.

Note: The yoghurt will start to melt once you scratch the surface, so you’ll really need to break fast on this one!

This recipe is one of our favourites to make in our classes with kids because it’s just so much fun! ‘Snow-gurt’ is our take on what chefs call a yoghurt ‘granita’ - which is basically frozen yoghurt that you use a fork to scratch away until you get snow-like flakes. It’s so simple to make and great for a hot day before school - you just need to remember to put the yoghurt in the freezer to make your snow!

why is it healthy? Eggs and avo are a powerful pair. Eggs are an eggscellent source of protein to help us grow big and strong, while avocado gives us healthy fats, which are very important for your heart, brain, eyes and much more. Just like whole grain breakfast cereal, whole grain bread is a good source of important vitamins and minerals which help keep us healthy.

Serves 4SMASH ON TOAST

EGG AND AVO

for ages: 6-8 – An adult will need to help you make this one9-12 – Ask an adult to help you take the seed out of the avocado and to help boil the eggs if you need

time: Make ahead: 10 minutes for the eggs (can be boiled up to a week in advance and kept in the fridge)Preparation time: 5-8 minutes in the morning

ingredients:8 Eggs2 Tablespoons olive oil1 AvocadoJuice of a lemon4 Whole grain slices of bread, toasted or 8 whole grain crackers1/2 Bunch fresh herbs, leaves picked (for example dill, chives or basil)

method:1. Bring a saucepan of water to the boil and use a spoon to carefully

lower in eggs. Cook for 10 minutes to hard boil, then use a slotted spoon or tongs to remove eggs from the saucepan and place into a bowl of cold water.

2. Peel the eggs and use a fork to roughly mash with the olive oil. Cut the avocado in half and carefully remove the seed. Scoop out the flesh into a bowl and use a fork to mash together with lemon juice. To serve, spread a little mashed avo onto each piece of bread or cracker, top with smashed eggs and your chosen herb.

Smashed avo is so hot right now but what about smashed eggs?! Their googy goodness will keep you feeling full during those busy days in class. If you haven’t cooked eggs before, this is the perfect meal to make with Mum, Dad or an older sibling that will feed the whole family before school or work. If you’re usually in a bit of a rush, the boiled eggs can be made the night before for a ‘smashing’ brekkie the next day!

why is it healthy? Eggs and avo are a powerful pair. Eggs are an eggscellent source of protein to help us grow big and strong, while avocado gives us healthy fats, which are very important for your heart, brain, eyes and much more. Just like whole grain breakfast cereal, whole grain bread is a good source of important vitamins and minerals which help keep us healthy.

Serves 4SMASH ON TOAST

EGG AND AVO

for ages: 6-8 – An adult will need to help you make this one9-12 – Ask an adult to help you take the seed out of the avocado and to help boil the eggs if you need

time: Make ahead: 10 minutes for the eggs (can be boiled up to a week in advance and kept in the fridge)Preparation time: 5-8 minutes in the morning

ingredients:8 Eggs2 Tablespoons olive oil1 AvocadoJuice of a lemon4 Whole grain slices of bread, toasted or 8 whole grain crackers1/2 Bunch fresh herbs, leaves picked (for example dill, chives or basil)

method:1. Bring a saucepan of water to the boil and use a spoon to carefully

lower in eggs. Cook for 10 minutes to hard boil, then use a slotted spoon or tongs to remove eggs from the saucepan and place into a bowl of cold water.

2. Peel the eggs and use a fork to roughly mash with the olive oil. Cut the avocado in half and carefully remove the seed. Scoop out the flesh into a bowl and use a fork to mash together with lemon juice. To serve, spread a little mashed avo onto each piece of bread or cracker, top with smashed eggs and your chosen herb.

Smashed avo is so hot right now but what about smashed eggs?! Their googy goodness will keep you feeling full during those busy days in class. If you haven’t cooked eggs before, this is the perfect meal to make with Mum, Dad or an older sibling that will feed the whole family before school or work. If you’re usually in a bit of a rush, the boiled eggs can be made the night before for a ‘smashing’ brekkie the next day!

why is it healthy? Oats contain slow burning carbohydrates, which makes us feel energised for longer! Combined with yummy coconut milk, this Creamy Coconut Porridge will satisfy hungry tummies all morning long.

Serves 4

CREAMY COCONUTPORRIDGE

for ages: 6-8 – This is an easy one for the microwave – ask Mum and Dad to help get you started9-12 – Pay attention if you are toasting coconut!

time: Make ahead: 2 minutes for toasted coconut (can be made up to two weeks in advance)Preparation time: 6 minutes in the morning

ingredients:1/4 Cup shredded coconut (optional) 2 Cups instant oats400ml can low fat coconut milk2 Cups low fat milk or lactose free milk1/3 Cup diced dried apricots1/4 Cup pumpkin seeds/pepitas

method:1. If you are adding toasted coconut to your oats, place the shredded

coconut in a dry pan over a medium heat and cook moving for 2-3 minutes or until lightly golden brown.

2. Combine oats, coconut milk and milk in a large microwave safe container or bowl. Microwave on high heat for 2 ½ minutes, stir then cook for a further 2 ½ minutes or until most of the liquid has been absorbed by the oats.

3. Divide oats between serving bowls. Top with dried apricots and pepitas. Add toasted coconut to serve if you have prepared.

Oats are what we call a super food! These healthy little grains are sooo good for you and they keep you feeling full and with energy to burn all day. They absorb liquids really well so partnering them with coconut milk will add a delicious flavour and texture. Kick-start your school day with our Creamy Coconut Porridge.

why is it healthy? Oats contain slow burning carbohydrates, which makes us feel energised for longer! Combined with yummy coconut milk, this Creamy Coconut Porridge will satisfy hungry tummies all morning long.

Serves 4

CREAMY COCONUTPORRIDGE

for ages: 6-8 – This is an easy one for the microwave – ask Mum and Dad to help get you started9-12 – Pay attention if you are toasting coconut!

time: Make ahead: 2 minutes for toasted coconut (can be made up to two weeks in advance)Preparation time: 6 minutes in the morning

ingredients:1/4 Cup shredded coconut (optional) 2 Cups instant oats400ml can low fat coconut milk2 Cups low fat milk or lactose free milk1/3 Cup diced dried apricots1/4 Cup pumpkin seeds/pepitas

method:1. If you are adding toasted coconut to your oats, place the shredded

coconut in a dry pan over a medium heat and cook moving for 2-3 minutes or until lightly golden brown.

2. Combine oats, coconut milk and milk in a large microwave safe container or bowl. Microwave on high heat for 2 ½ minutes, stir then cook for a further 2 ½ minutes or until most of the liquid has been absorbed by the oats.

3. Divide oats between serving bowls. Top with dried apricots and pepitas. Add toasted coconut to serve if you have prepared.

Oats are what we call a super food! These healthy little grains are sooo good for you and they keep you feeling full and with energy to burn all day. They absorb liquids really well so partnering them with coconut milk will add a delicious flavour and texture. Kick-start your school day with our Creamy Coconut Porridge.

why is it healthy? This brekkie is worth spending a little extra time on – not only does it cover four of our five food groups, it’s packed full of protein, good fats and low GI carbohydrates, which will help you power through until morning tea time. You can even add a few extra bits on top, like baby spinach leaves or yummy crunchy sprouts.

Serves 4WITH A TWIST

TOAD IN THE HOLE

for ages:

6-8 – An adult will need to help you make this one9-12 – The eggs can be tricky to cook on the pan – grab an adult to help you pour them into the bread in the pan

time: Preparation time: 10 minutes in the morning ingredients:4 Slices wholemeal or multigrain bread or gluten-free breadSpray oil4 Eggs4 Slices cheddar cheese2 Tomatoes, sliced thinly1 Avocado, sliced thinly1/2 Bunch basil, leaves picked (optional)

method:1. Preheat grill to high. 2. Use a cookie cutter to cut a shape out of each slice of bread.

Alternatively use a standard egg ring. Heat a large frying pan over high heat and use spray oil to lightly grease. Place bread in the pan and cook for one minute or until lightly golden. Turn bread over, crack one egg into a bowl and then pour the egg into one hole. Repeat this step for the remaining eggs. Cook for a further two minutes or until egg has set.

3. Lay a slice of cheddar on top of each egg then top with tomato. If you are using a heat proof pan place the pan in the oven, otherwise use an egg slide or spatula to transfer bread to an oven tray. Place under the grill and cook until cheese melts. Remove from grill and divide between serving plates. Top each with avocado slices and basil leaves, then serve.

This is our take on the traditional ‘toad in the hole’; an egg that’s actually cooked into the bread, topped with yummy melted cheese, tomato and avocado. This is anything but your standard grilled cheese; with a little bit of prep time in the morning, you’ll have a school-day breakfast fit for a master chef!

why is it healthy? This brekkie is worth spending a little extra time on – not only does it cover four of our five food groups, it’s packed full of protein, good fats and low GI carbohydrates, which will help you power through until morning tea time. You can even add a few extra bits on top, like baby spinach leaves or yummy crunchy sprouts.

Serves 4WITH A TWIST

TOAD IN THE HOLE

for ages:

6-8 – An adult will need to help you make this one9-12 – The eggs can be tricky to cook on the pan – grab an adult to help you pour them into the bread in the pan

time: Preparation time: 10 minutes in the morning ingredients:4 Slices wholemeal or multigrain bread or gluten-free breadSpray oil4 Eggs4 Slices cheddar cheese2 Tomatoes, sliced thinly1 Avocado, sliced thinly1/2 Bunch basil, leaves picked (optional)

method:1. Preheat grill to high. 2. Use a cookie cutter to cut a shape out of each slice of bread.

Alternatively use a standard egg ring. Heat a large frying pan over high heat and use spray oil to lightly grease. Place bread in the pan and cook for one minute or until lightly golden. Turn bread over, crack one egg into a bowl and then pour the egg into one hole. Repeat this step for the remaining eggs. Cook for a further two minutes or until egg has set.

3. Lay a slice of cheddar on top of each egg then top with tomato. If you are using a heat proof pan place the pan in the oven, otherwise use an egg slide or spatula to transfer bread to an oven tray. Place under the grill and cook until cheese melts. Remove from grill and divide between serving plates. Top each with avocado slices and basil leaves, then serve.

This is our take on the traditional ‘toad in the hole’; an egg that’s actually cooked into the bread, topped with yummy melted cheese, tomato and avocado. This is anything but your standard grilled cheese; with a little bit of prep time in the morning, you’ll have a school-day breakfast fit for a master chef!

why is it healthy? We need to eat five servings of vegetables every day to stay healthy and our cheesy bites are a very delicious way to enjoy some veggies at breakfast! Better still, we’ve made sure they taste so delicious, you’ll want to eat veggies for brekkie everyday!

Makes 12 muffin-sized cheesy bites

CHEESY MUFFIN BITES

for ages: 6-8 – Remember to ask an adult for help with the oven9-12 – You can mix up this recipe with different veggies time: Make ahead: 20-25 minutes (up to a week in advance - can be frozen) ingredients:1 Small-medium zucchini, grated1 Punnet cherry tomatoes, halved1/3 Cup grated cheddar cheese2 Bacon eye rashers, roughly diced8 Eggs1/4 Cup milk (or fortified milk alternative or lactose free milk)1/2 Cup wholemeal flour

method:1. Preheat oven to 190C. Line a 12-hole muffin tin with bright coloured

muffin cases or baking paper. 2. Combine zucchini, cherry tomatoes, cheese and bacon in a large bowl.

Whisk together eggs and milk in a separate jug or bowl, then stir into the zucchini mixture. Fold in flour and then divide mixture between the muffin tin. Bake for 18-20 minutes or until golden brown and cooked through.

Baking is one of our favourite things to do on the weekend and we think we’ve perfected our recipe for these cheesy muffin bites! Taking less time than your break for recess, our delicious brekkie bites can be made ahead of the school week for an easy grab n’ go option in the morning.

why is it healthy? We need to eat five servings of vegetables every day to stay healthy and our cheesy bites are a very delicious way to enjoy some veggies at breakfast! Better still, we’ve made sure they taste so delicious, you’ll want to eat veggies for brekkie everyday!

Makes 12 muffin-sized cheesy bites

CHEESY MUFFIN BITES

for ages: 6-8 – Remember to ask an adult for help with the oven9-12 – You can mix up this recipe with different veggies time: Make ahead: 20-25 minutes (up to a week in advance - can be frozen) ingredients:1 Small-medium zucchini, grated1 Punnet cherry tomatoes, halved1/3 Cup grated cheddar cheese2 Bacon eye rashers, roughly diced8 Eggs1/4 Cup milk (or fortified milk alternative or lactose free milk)1/2 Cup wholemeal flour

method:1. Preheat oven to 190C. Line a 12-hole muffin tin with bright coloured

muffin cases or baking paper. 2. Combine zucchini, cherry tomatoes, cheese and bacon in a large bowl.

Whisk together eggs and milk in a separate jug or bowl, then stir into the zucchini mixture. Fold in flour and then divide mixture between the muffin tin. Bake for 18-20 minutes or until golden brown and cooked through.

Baking is one of our favourite things to do on the weekend and we think we’ve perfected our recipe for these cheesy muffin bites! Taking less time than your break for recess, our delicious brekkie bites can be made ahead of the school week for an easy grab n’ go option in the morning.

TOP TIPS

As easy as one, two, three...To make sure you get a range of healthy foods and nutrients in at brekkie time, we suggest covering at least three food groups in each meal to give yourself a healthy start to the day. All of the recipes in My Brekkie Book do this.

Before you start creating: • Always wash and dry your hands before you make anything• Remember to always wash fruit before you use it• Read recipes carefully before you start and ask an adult

if you need help• Make sure you have all the right ingredients and utensils• Make a plan for the week – you can fill out the planner for

yourself on the next page!

When you create: • Make sure someone helps you with tricky recipes that use knives

or hot surfaces• Try experimenting with different ingredients such as different

breakfast cereals, different fruits or a range of nuts and/or seeds• Don’t be afraid to try new things – you’ll be surprised what you

can make!

Something on the side: • Drinking water is the best way to quench your thirst! Try putting

some fresh lemon, lime or orange slices in a glass or two of water at breakfast time for a fresh twist

• You may also like to have a small glass of plain milk with your breakfast to give you an extra boost of calcium

• A small glass of vegetable juice makes a good partner for those brekkie recipes where all the other food groups are covered

Want more?You can find out more about Callum, Themis and Sprout by visiting www.sprout.edu.au.

Making food for yourself is fun! Here are some of our top tips to help you in the kitchen...…

Monday

What’s on at school

today?

What will I make for

breakfast?

What can I make on the weekend?

Tuesday Wednesday Thursday Friday

Monday Tuesday Wednesday Thursday Friday

My school week

TOP TIPS

As easy as one, two, three...To make sure you get a range of healthy foods and nutrients in at brekkie time, we suggest covering at least three food groups in each meal to give yourself a healthy start to the day. All of the recipes in My Brekkie Book do this.

Before you start creating: • Always wash and dry your hands before you make anything• Remember to always wash fruit before you use it• Read recipes carefully before you start and ask an adult

if you need help• Make sure you have all the right ingredients and utensils• Make a plan for the week – you can fill out the planner for

yourself on the next page!

When you create: • Make sure someone helps you with tricky recipes that use knives

or hot surfaces• Try experimenting with different ingredients such as different

breakfast cereals, different fruits or a range of nuts and/or seeds• Don’t be afraid to try new things – you’ll be surprised what you

can make!

Something on the side: • Drinking water is the best way to quench your thirst! Try putting

some fresh lemon, lime or orange slices in a glass or two of water at breakfast time for a fresh twist

• You may also like to have a small glass of plain milk with your breakfast to give you an extra boost of calcium

• A small glass of vegetable juice makes a good partner for those brekkie recipes where all the other food groups are covered

Want more?You can find out more about Callum, Themis and Sprout by visiting www.sprout.edu.au.

Making food for yourself is fun! Here are some of our top tips to help you in the kitchen...…

Monday

What’s on at school

today?

What will I make for

breakfast?

What can I make on the weekend?

Tuesday Wednesday Thursday Friday

Monday Tuesday Wednesday Thursday Friday

My school week

Sprout developed My Brekkie Book in partnership with Australian Breakfast Cereal Manufacturers’ Forum (ABCMF). For more great ideas for breakfast cereal for brekkie, visit www.cereal4brekkie.org.au or like us at www.facebook.com/lovecereal4brekkie.