You are what you eat or more precisely as Anthelme Brillat-Savarin wrote "Tell me what you eat and I will tell you what you are". Good nutrition is essential to good health, and what parents want most for their children is to be healthy and strong. When you start weaning, and start considering what food to offer to your children, stress kicks in. The health of your child and their nutrient intake is all up to you. The older the child gets (after one-year old) where you need to put all group foods and more options on their plate, you get even more stressed and worried. As a working mother of an 18-month-old and with little time on my hands it's not always easy to offer the "right" food from all groups every meal, every single day and to be fresh and healthy.
It can be very difficult to know what nutrients your kids are taking with every single meal. Even though nowadays we can find any kind of food throughout the year, based on various researches, kids and adults for that matter, lack nutrients in their diets.
That is the reason my mum and I, came up with the almost all-inclusive nutrition a child needs on a breakfast dish with an immune booster to keep them healthy.
Breakfast is the most important meal of the day for many reasons. An old saying says "Eat breakfast like a King, Lunch like a Prince and Dinner like Pauper". Breakfast is the first meal of the day and it is the meal that the body uses to top up its glucose levels after eight to twelve hours of fasting. Glucose is the human body's key source of energy and supplies almost all energy to the brain, so it also influences psychological processes. Studies have shown that eating a healthy breakfast can help to a more nutritionally complete diet, higher in nutrients, vitamins and minerals, improved concentration and performance in the classroom, more strength and endurance to engage in physical activity and lower cholesterol levels. Studies have also shown that kids and teens who eat breakfast eat healthier throughout the day.
So why is this recipe so special? Because it includes antioxidants, minerals, vitamins and valuable nutrients like iron and calcium all needed for a good health, as well as keeping pain and disease away.
Children need nutrients in their diets to help them grow and develop quickly. A toddler needs a day 14.5g protein, 350mg calcium and 6.9mg iron, plus energy of 1230 calories for boys and 1165 calories for girls. Toddlers have small stomachs and immature digestive systems. What you offer them needs to meet their energy and nutrient requirements and at the same time to be something they will enjoy to eat and easy to digest. Above all a healthy meal establishes healthy habits for their rest of their lives.
The aim of this breakfast dish was to include all food groups:
Group 1: Meat, fish and alternatives - major source of protein
Group 2: Bread, other cereals and potatoes - rich source of carbohydrate
Group 3: Fruit and Vegetables - source of vitamins, minerals and dietary fibre
Group 4: Milk and dairy foods - intake of vitamins A, D, E and K as well as calcium
This Super Breakfast includes all that and more. Here is the recipe.
LUISE'S SUPER BREAKFAST for the whole family
One major cooking rule is to cook food on a low flame. How you prepare the foods you eat is just as important to your health as what you eat. Cooking over a low flame ensures that the food is never overheated, so the nutrients are easier to absorb and digest. FDA warns that overcooking food creates a chemical called acrylamide which can cause cancer. So for the recipe please use low flame cooking.
INGREDIENTS (the recipe is for 4 servings)
1 Red Apple
50gr Quinoa
50g Oats
30g Raisins
Lemon juice from one lemon (squeeze fresh lemon and add peel)
Orange juice from one orange (squeeze fresh orange and add peel)
1 tsp Turmeric
2 tsp Coriander
1 tsp Cinnamon
15g Walnuts
15g Almonds
1 1/2 tsp extra virgin olive oil
DIRECTIONS
Cook apples with the peel as most of the fibre and antioxidants are on the peel, in water add cinnamon and fresh lemon juice. In a separate pan cook quinoa for 10 minutes - use the water from the apples, then add oats and cook for another 10 minutes.
Add the apples to the mixture. Soak and wash raisins and add to mixture. Add some orange juice and peel.
Spice up with cinnamon, turmeric, coriander
Final put olive oil, walnuts and almonds
Based on all this yummy ingredients, let's have a closer look at each one, their value and what they contribute in our toddler's diet and health, as well as people of any age.
QUINOA
Quinoa is incredibly nutritious. It is a grain crop that is grown for its edible seeds. It is a pseudo-cereal, a "seed" which is prepared and eaten similarly to a grain. Quinoa was an important crop for the Inca Empire, they referred to it as the "mother of all grains" and believed to be sacred.
Quinoa is non-GMO, gluten free and counts as a "whole grain" food.
Extra Substances:
Including interesting molecules called flavonoids (quercetin and kaempferol) which are plant antioxidants that have shown to have all sorts of beneficial effects on health like anti-inflammatory, anti-viral, anti-cancer and anti-depressant effect.
Quinoa is rich in protein, fibre (higher than most grains), manganese, magnesium, phosphorus as well as copper and iron.
Nutritional Values
One cup of cooked quinoa (185grams) provides 27% of the recommended daily intake of iron in children 1-4 years old.
Energy 222kcal
Protein 8.14g
Fat 3.4g
Fiber 5g
Carbohydrates 39.41g
Calcium 31mg
Iron 2.76mg
Potassium 318mg
Sodium 13mg
Zinc 2.02mg
Quinoa offers over 10% of RDA for Vitamins B1, B2 and B6. Small amounts of Calcium, B3 (niacin) and Vitamin E. Also it contains small amounts of Omega 3 Fatty acids.
OATS
Oats are a whole grain cereal, very good source of fibre, especially beta-glucan and are high in vitamins, minerals and antioxidants. Oats is a nutrient herb with a specific effect on the nervous system, it helps calms the mood.
Whole oats are the only source of a unique group of antioxidants called avenanthramides, believed to have protective effects against heart disease.
Beneficial health effects: lowering blood sugar and cholesterol levels, reduce risk of obesity and type 2 diabetes.
Oats contain more soluble fibre than other grains leading to slower digestion, increased satiety and suppression of appetite.
Oats are the only dietary source of powerful antioxidants called avenathramides. They also contain ferulic acid and phytic acid. Oats do not contain gluten and can be tolerated by most celiac disease patients.
Oats may boost the immune system, enhancing the body's ability to fight bacteria, viruses, fungi and parasites.
Vitamins and minerals
Manganese important for growth, development and metabolism, phosphorus: bone health and tissue maintenance, copper: heart health, Vitamin B1, Iron responsible for transporting oxygen in the blood), selenium (antioxidant), magnesium, zinc (overall health)
Nutritional Values 100grs
Energy 389 kcal
Potassium 429mg
Carbohydrates 66g
Protein 17g (equivalent to the daily intake recommended for children)
Calcium 54mg
Folate 56mg
Iron 4.7mg
Magnesium 177 mg
Phosphorus 523mg
Potassium 429mg
Sodium 2mg
Zing 4mg
Manganese 4.9mg
CINNAMON (Cinnamonum zeylanicum) - Best use Ceylon variety or small doses of cassia variety.
Cinnamon is high in a substance with powerful medicinal properties, it is a spice that is made from the inner bark of trees called Cinnamomum. It has been used as an ingredient throughout history and was regarded as a gift for kings.
Cinnamon is loaded with antioxidants that protect the body from oxidative damage caused by free radicals. It has anti-inflammatory properties, which helps the body fight infections and repair tissue damage. Cinnamon has been linked to reduce risk of heart disease, helps people with type 2 diabetes, reduces the levels of cholesterol.
Cinnamon can dramatically reduce insulin resistance, helping this incredibly important by lowering blood sugar levels.
Cinnamon may have beneficial effects on neurodegenerative disease, which characterized by progressive loss of structure or function of brain cells. Alzheimer's and Parkinson's disease are two of the most common types.
Cinnamon may be protective against cancer, helps fight bacterial and fungal infections.
It is a warming herb used for stimulating the digestive system. It stimulates bowel movement and is also useful for sluggish lower limb circulation, difficulty clearing catarrh and for relieving nausea.
Nutritional Values 2 Tbsp (8g)
Iron 0.6mg
Manganese 1.4mg
Calcium 77.7mg
Magnesium 4.7mg
Vitamin A 22.9 IU
Protein 0.3g
Vitamin K 2.4 mg
Cinnamon is a very good source of vitamin K and Iron and a very good source of Dietary Fiber, Calcium and Manganese.
TURMERIC (Curcuma longa)
Immunity booster, controls diabetes, reduces cholesterol lever. It is a powerful medicine that has long been used in the Chinese and Indian systems of medicine as anti-inflammatory agent to treat a wide variety of conditions, including flatulence (gas), jaundice, menstrual difficulties, bloody urine, haemorrhage, toothache, bruises, chest pain and colic.
Curcumin's, the yellow or orange pigment of turmeric, antioxidant actions enable it to protect the colon cells from free radicals that can damage cellular DNA. Curcumin also helps the body to destroy mutated cancer cells, so they cannot spread through the body and cause more harm. Curcumin enhances liver function.
Turmeric has cholesterol lowering effects, protection against Alzheimer's disease
Nutritional Values 2 Tbsp (7g)
Iron 2.8mg
Manganese 0.5mg
Calcium 12.4mg
Magnesium 13mg
Potassium 170mg
Protein 0.5g
Vitamin C 1.7mg
Vitamin K 0.9 mg
Turmeric is a good source of Vitamin C and Magnesium, a very good source of Dietary Fiber, Vitamin B^, Iron, Potassium and Manganese.
CORIANDER - Coriandrum sativum
Commonly known as Cilantro or Dhania. The plant is rich in micronutrients and nutritional elements. It contains dietary fiber, vitamins and minerals like calcium, magnesium, sodium and potassium. Its medicinal properties is used as an "anti-diabetic" plant because of its hypoglycaemic effect and is also very popular for its anti-inflammatory properties. Many stories have suggested that increasing consumption of cilantro decreases the risk of obesity, overall mortality, diabetes, heart disease, while promoting a healthy skin and hair, increase energy and overall lower weight. Coriander with Basil contain the highest levels of carotenoids beta-carotene and beta-cryptoxanthin as well as lutein and zeaxanthin all known for their antioxidant abilities.
Some possible health benefits are anticancer effects, it decreases the risk of cancer and eye disease.
Nutritional Values 1 Tbsp (5g)
Iron 0.8mg
Calcium 35.4mg
Protein 0.6g
Magnesium 16.5mg
Potassium 63.3mg
Phosphorus 20.5mg
Vitamin C 1.1mg
ALMONDS
Almonds are a rich source of Vitamin E, copper, magnesium, good quality protein and healthy unsaturated fatty acids. Studies have revealed that almonds can potentially help prevent cardiovascular heart diseases, cut the risk of cancer and help prolong life. Approximately 30gr almonds, contains 1/8 of our necessary daily protein.
Potential health benefits of almonds: increases vitamin E levels and lowers cholesterol, may reduce colon cancer risk, almonds significally increase the amount of antioxidants in the blood stream, reduce blood pressure and improve blood flow, reduce coronary heart disease risk factors.
Nutritional Values 28g
Energy 161kcal
Carbohydrate 24.6g
Iron 1mg
Manganese 0.6mg
Calcium 73.9mg
Magnesium 75mg
Potassium 197mg
Protein 5.9g
Folate 14mcg
Vitamin E 7.3mg
Zinc 0.9mg
Phosphorus 136mg
Vitamin K 0.9 mg
Water 1.3g
APPLES
"An apple a day keeps the doctor away" is an old Welsh proverb that we are all familiar with, and is being praised as a "miracle food" is all true about apples. Apples are extremely rich in important antioxidants, flavanoids and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes and heart disease.
The apple is on the top of ten foods considered to be the most healthy according to surveys and sources across N. America and Western Europe.
Health benefits of eating apples: improving neurological health, preventing dementia - might play an important role in reducing Alzheimer's disease, reducing risk of stroke, lowering levels of bad cholesterol, reducing your risk of diabetes, warding off breast cancer, obecity.
Nutritional Values 125gr with skin
Energy 52kcal
Carbohydrate 14g
Iron 0.12mg
Calcium 7.5mg
Magnesium 6.3mg
Potassium 107mg
Phosphorous 13.8mg
Dietary Fiber 2.4g
Sugar 10g
Vitamin A 67.5IU
Vitamin K 2.8 mg
Beta Carotene 27mg
Water 107g
Apples are very low in saturated fat, cholesterol and sodium. They are a good source of Dietary Fiber and Vitamin C
WALNUTS
Walnuts are high in monounsaturated and polysaturated fats and a good source of protein. Many studies suggest that eating more foods like walnuts decreases the risk of obesity, diabetes, heart disease and increases overall mortality. It can also promote a healthy complexion and hair, increase energy and overall lower weight.
Possible health benefits: heart health by decreasing LDL cholesterol and triglycerides levels, weight management, reduce risk of gallstone disease, potential benefits to prevent and manage osteoporosis.
Nutritional Values 28g
Energy 185kcal
Carbohydrate 3.89grs
Calcium 27.4mg
Protein 4.3g
Magnesium 44.2mg
Sodium 0.6mg
Fiber 1.9grs
Folate 27.4mg
Potassium 123mg
Vitamin A 5.6IU
Vitamin C 0.4mg
RAISINS
Eating raisins could provide the same workout boost as sports chews, according to an article in the Journal of the International Society of Sports Nutrition.
Raisins are high in antioxidants and some studies have showed with regular consumption it can help control blood pressure in people with mild hypertension. Raisins are fat and cholesterol free, contain sugars of fructose and glucose for sustained energy and are a good source of potassium, iron and dietary fiber.
Health benefits include: relief from constipation, acidosis, anaemia and sexual dysfunction. Raisins have also been known to help in attempts to gain weight in healthy way, as well as positive impact on eye health, dental care and bone quality.
Cancer prevention, reduce blood pressure, prevent diabetes
Nutritional Values 28g
Energy 83.7kcal
Carbohydrate 79.7g
Iron 0.5mg
Manganese 0.1mg
Magnesium 9mg
Potassium 210mg
Protein 0.9g
Folate 65.5mg
Vitamin C 0.6mg
Vitamin K 1.0 mg
ORANGE JUICE
Orange juice is considered one of the healthiest beverages. The orange juice can be just as beneficial as eating the whole fruit and its health benefits include: boost of the immune system, reduce signs of aging, protect against cancer, boost cellular repair and metabolism, detoxify the body, improve circulation and creation of red blood cells, improves blood pressure, reduces inflammation and lowers cholesterol levels.
The orange juice contents vitamins and minerals including Vitamin C, Vitamin A, thiamine, folate, potassium, fiber, proteins, copper, magnesium, flavonoids and hesperidin.
Nutritional Values 1 cup (165g)
Energy 80kcal
Potassium 274mg
Folate 56.1mg
Calcium 71mg
Choline 71mg
Vitamin C 97.5mg
Vitamin K 1.0 mg
Omega 3 Fatty acids 14.8mg
Omega 6 fatty acids 38mg
LEMON JUICE
Lemon health benefits include treatment of throat infection, indigestion, constipation, dental problems and fever, internal bleeding, rheumatism, burns, obesity, respiratory disorder, cholera and high blood pressure, it also benefits hair and skin. Lemon helps strengthen the immune system, cleanse the stomach and is consider a blood purifier. Lemon juice is also useful for treating kidney stones, reducing stokers and lowering body temperature. The health benefits of lemon are due to the fact that in consists Vitamin C, B6,A, E, folate, niacin thiamine, riboflavin, pantothenic acid, copper, calcium, iron, magnesium, potassium, zinc, phosphorus and protein.
Nutritional Values 1 cup (244g)
Potassium 303mg
Folate 31.7mg
Calcium 17.7mg
Magnesium 14.6mg
Phosphorous 14.6mg
Sodium 2.4mg
Vitamin C 112mg
Vitamin A 48.8IU
OLIVE OIL
"Olive oil is the cornerstone of the Mediterranean diet - an essential nutritional mainstay for the world's longest living cultures" - Olive Oiltimes.
Extra virgin olive oil is rich in monounsaturated fatty acids (MUFAs) which are a healthy dietary fat and is high in phenolic antioxidants. Possible health benefits of olive oil are: much less likely to develop cardiovascular disease including hypertension, stroke and hyperlipidemia. Reduces inflammation, endothelial dysfunction, thrombosis and carbohydrate metabolism. Olive oil also may reduce breast cancer risk, maintain healthy cholesterol levels, has the potential to reduce the risk of Alzheimer's disease or related neurodegenerative dementias, it can protect from acute pancreatitis and may protect the liver from oxidative stress. Consuming more olive oil could also help fend off ulcerative colitis. Some studies suggest that olive oil can help prevent unwanted blood clotting. Many studies in test tubes have shown that compounds in olive oil can help fight cancer at the molecular level.
Nutritional Values 10g
Energy 119kcal
Fat 13.5g
Vitamin E 1.94mg
Vitamin K 8.13mcg
Omega 3 Fatty acids 0.10g
Omega 6 fatty acids 1.32g
Based on all the above you can be certain that your child and you are getting the best possible to start the day. For a child aged 1-3 years old consuming LUISE'S SUPER BREAKFAST takes almost 30% of the daily recommended nutrient intake a child needs per day, with full vitamin C intake as well as high values in folate, Protein, Calcium, Iron and much more can keep disease far away in the most natural way. That is a wonderful start of your day. Enjoy!
Bibliography
www.wikipedia.com www.nutrex-hawaii.com www.authoritynutrition.com/ www.whfoods.com www.top10homeremedies.com www.herbwisdom.com www.besthealthmag.ca www.organicfacts.net www.medicalnewstoday.com www.authoritynutrition.com British Journal of Nutrition www.herbwisdom.com
www.organicfacts.net www.besthealthmag.ca www.medicalnewstoday.com www.authoritynutrition.com
Plant Foods for Human Nutrition journal Healthchildren.org Webmd.com Wikipedia.org Kidshealth.org
Ods.od.nib.gov (national institute of health) Pediasure.com www.lifespa.com Pharmacological Research Journal www.oliveoiltimes.com thepruce.com nutriodata.self.com