Sinds Roan naar de basisschool gaat ben ik bewuster bezig met het ontbijt. Ik wil dat het gezond is, eventjes vult and last but not least “niet al te veel gedoe” is. Vooral dat laatste is belangrijk want ik ben echt geen ochtendmens. ’s Avonds leg ik alvast zijn kleding klaar en bereid indien mogelijk iets voor het ontbijt of de lunch voor.
Deze ontbijtideetjes wil ik jullie niet onthouden:

 

Mugcake banaan:

Ingrediënten:
* 1 ei
* 3 eetlepels havermout (ik gebruik fijne havermoutvlokken van AH)
* 1 rijpe banaan
* Mok
* Optioneel: kokosrasp, agavesiroop, noten of cacao nibs

Bereiding:
Prak de rijpe banaan fijn in het mok. Breek het ei en roer dat er door heen. Als laatste voeg ik de havermout toe en roer ik het nog een keer goed door.
Nu zet je het mok 1,5 tot 2 minuten in de magnetron (900 watt) en klaar is je cake. Soms top ik hem af met agavesiroop en kokosrasp. Je kunt er ook heel goed noten, fruit (blauwe bessen!) of een flinke klodder Griekse yoghurt bij eten. Ik vind extra zoeten niet noodzakelijk dus ik doe dit niet iedere dag. Roan is dol op deze mugcake en zou hem het liefste iedere dag eten.

 

 

Bananen pannenkoekjes:

Ingrediënten:
* 1 rijpe banaan
* 2 eieren
* Optioneel: snufje kaneel. Ook hier kun je van alles toevoegen. Vers fruit, yoghurt, noten, etc.

Nog een recept op basis van rijpe banaan en ei. Dit was echt één van mijn favoriete recepten in de periode dat ik veel sportte en koolhydraatarm at (voordat ik jonge kinderen en slapeloze nachten had zeg maar). Hoewel banaan natuurlijk een koolhydraten bom is, is het in mijn ogen best prima om af en toe mee te ontbijten. Deze pannenkoekjes vullen goed want eiwitrijk en zonder toegevoegde suikers. Dat heb ik dan toch liever dan het oeroude Hollandse bammetje met hagelslag.
Prak de banaan fijn, roer de eieren er door en bakken maar. In het begin is het soms even zoeken naar de ideale dikte van de pannenkoekjes. Ik gebruik kokosolie om ze in te bakken en let er goed op dat ze niet aanbakken.
Ik maakte dit ook al voor Roan toen hij nog jonger was en het is iedere keer weer een succes. Daarna kun je het aftoppen naar smaak maar ook zonder extra’s zijn ze heerlijk zoet door de rijpe banaan.

 

 

Griekse yoghurt met banaan:

Ingrediënten:
* Banaan
* Griekse yoghurt (of een plantaardig alternatief)

Bovenstaande ontbijtjes bevatten ei en ik ben er nog steeds niet over uit hoeveel ei een kind mag consumeren. Er werd ooit gezegd dat een volwassene twee eieren per week mag, maar volgens mij is dit inmiddels achterhaalt. Zelf hou ik mij er niet zo strikt aan maar bij Roan let ik er wel een beetje op.
Wat ook goed vult maar geen ei bevat is een schaaltje Griekse yoghurt met, daar is hij weer: banaan.
In principe kun je natuurlijk van alles door de yoghurt gooien, zoals bijvoorbeeld: noten, zaden, pitten, allerlei superfoods of fruit. Wij eten eigenlijk iedere dag minimaal twee stuks fruit dus als we hem door de yoghurt gooien dan hebben we bij het ontbijt al 1 stuk fruit op.
Zelf eet ik koemelkvrij dus ik eet een plantaardig alternatief zoals soya yoghurt of kokosyoghurt.

 

 

Waar ontbijten jullie kinderen mee?

Liefs,
Chantal

Chantal

Chantal, thirty-something, moeder van twee jongens: Roan en Caelan.
Naast fulltime moederen vul ik mijn dagen met fotograferen, planten verzorgen, DIY projecten en op goede dagen gezond eten en sporten ;-)

46 thoughts on “Drie snelle gezonde ontbijtjes”

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