Protein Supercharged Waffle Recipe
This week I would like to share some “Back to School Nutrition Tips”, including some simple recipes to help get you started!
⭐Tip 1⭐ Supercharge your child's breakfast, with protein, try to include eggs, nuts, seeds, child-friendly protein powder, smoked salmon, and ham.
Why is a protein-packed breakfast important?
Slow release energy: Protein provides a slow and steady release of energy, helping children stay full for longer. This prevents mid-morning hunger, which can lead to irritability and lack of focus.
Supports Growth and Development: Children are rapidly growing, and protein is a vital building block for muscles, tissues, and cells. A protein-rich breakfast supports healthy physical development.
Improves Focus and Concentration: Protein helps stabilise blood sugar levels. When children eat a balanced breakfast with protein, it helps prevent blood sugar spikes and crashes, which can affect their mood and concentration.
Boosts Cognitive Function: Studies suggest that protein-rich meals can improve cognitive functions, such as memory and problem-solving skills, which are important for learning and school performance throughout the day.
Supports Immune System: Protein is crucial for maintaining a strong immune system, helping children fight off infections and stay healthy, especially during school where they are exposed to germs.
If they only eat sugary cereals at breakfast without protein, this doesn’t provide enough energy to keep them going so they become “hangry” in class and at pick-up.
I have shared my protein supercharged waffle recipe, I have kept it simple for now, there are so many different protein-rich flours you can choose from, such as chickpea, almond, quinoa, oats & buckwheat. You can blend the flours too!
I make a big batch of waffles at the weekend, and freeze. So you only need to pop in the toaster before school.
Once you introduce waffles into your routine you can add other nutritious ingredients such as grated carrot, courgette and apple.
Waffles make a great snack after school too!
Recipe
2 eggs
225g flour of your choice (almond flour, chickpea flour, wholemeal flour, buckwheat flour)
1 heaped tsp baking powder
1-2 tbsp maple syrup or honey (optional)
1 tbsp ground flaxseeds or nut butter
250ml milk of your choice
50g melted butter
Optional - you can add 50g of child friendly protein powder, add some extra milk to loosen, message me if you would like some reccomendations!
(makes 5-6)
Method
Crack the eggs into a food processor, then tip in the flour and ground seeds.
Add the maple syrup or honey, if using
Add the milk and start blending
Pour in the melted butter until smooth. Whisk in the vanilla, if using.
Heat your waffle maker, following the manufacturer's instructions, brush with a little of the oil, then ladle in enough batter to just cover the surface.
Cook following the manufacturer's instructions (usually 5-6 mins) until the waffles are golden brown and crisp.
Double the recipe to make a big batch.
Waffles freeze well in an airtight container for 2-3 months.
Pop in a toaster to warm up and serve before school.
Serve with your child’s favourite topping!
💡Other Protein Supercharged Breakfast Ideas
🌟Try my oat pancakes, you will find my recipe on my website!
🌟 Breakfast muffins, batch cook and freeze. Add egg, cheese, ham or smoked fish.
🌟Add an egg to your child’s porridge.
🌟Add a child friendly protein powder to a favourite smoothie recipe.
🌟Add extra nuts and seeds to your child’s favourite granola. You will find a protein-packed granola recipe on my website!
🌟Eggy bread or scrambled egg on toast.
If your child skips breakfast or doesn’t have much appetite in the morning, they could be low in zinc or iron?
I can help suggest ways to boost foods rich in zinc and iron or recommend supplements. Please get in touch if you are looking for nutritional support.