Fast, healthy and cheap is usually the game plan for breakfast – with as much pleasing flavour as I can manage in my slightly grumpy morning state. For school aged children starting the day off right is incredibly important for developing their minds and allowing them to concentrate in class. But I get it – mornings are busy! So whether your morning routine is relaxed or rushed I’ve developed a few easy nutrient packed breakfasts that can be handed off on the way out the door or enjoyed at home

[ONE] – The Omelette Wrap

It’s insanely delicious, whether laden with veggies or kept simple. Once you are a pro at making this, add any other cooked veggies you have around (like last night’s leftovers)

Directions: Crack the eggs in a bowl. Add the dill, salt, pepper, and beat with a fork. Put a big saucepan on medium-high heat. Melt a small blob of butter in the pan. Once the butter is sizzling, add the onion and sauté for about two minutes, until it’s translucent and smells great.

Add the egg to the hot pan and swirl it around to coat the surface evenly. If the center of the omelette cooks more quickly than the edge, use a spatula to pull any raw egg into the middle. Then stop touching it.  After about 30 seconds, toss the cheese on top along with any other raw or cooked vegetable you feel like adding. Once none of the egg remains translucent, fold the edges of the omelette into the middle then lift it out of the pan. Move to a piece of tinfoil to protect hands and enjoy on your way out the door.


4 eggs
2 tbsp fresh dill, finely chopped
salt and pepper
butter for the pan
1 shallot or 1⁄2 small red onion, finely diced
1/4 cup grated cheese

[TWO] – Beans & Rice

A staple in many countries around the world, the combination of beans and rice delivers maximum nutrient density and flavour at an insanely cheap price. There is no other breakfast out there that sets your child up for learning success that can match beans and rice on flavour and price. This recipe uses dried beans (pick them up whenever they’re on sale at the grocery store/bulk barn) to develop an almost ragu-like dish.


Prepare dried beans by soaking them overnight. The next day, drain the water and rise thoroughly before bringing to a boil in fresh water. Then turn down the heat and allow to simmer, checking every 1/2 hour or so until beans are tender. Drain and use as called for in recipe (like the one below!)

Melt the butter in a pan over medium heat and swirl it to coat the pan. Add chopped onion and cook until it turns translucent. Toss in the garlic and peppers, then sauté for about a minute. Add the tomatoes and beans, then simmer until the sauce is thick (about 5 minutes). Taste and add salt and pepper as needed.

Combine with rice and serve.

1 tbsp butter or vegetable oil
1 onion, chopped
3 cloves garlic, finely chopped
1 1⁄2 cups canned or fresh tomatoes, puréed
2 cups butter beans, navy beans, or cannelini beans
salt and pepper

[THREE] – Dr. Ashley’s Chia Seed Pudding

There is always chia seed pudding prepped in my fridge, just waiting to be consumed. It’s packed with protein, and easy to jazz up with granola, berries, nuts and seeds or coconut flakes. Really – it’s the perfect base. And here’s the other thing – it’s dirt cheap to make.


Combine almond/rice milk and chia seeds in a bowl. Whisk for 15 seconds to ensure no clumps are present. Add vanilla and maple syrup if desired. Place in airtight container and leave in fridge. Serve as is or with additional toppings.

2 cups unsweetened almond milk
6 tbsp chia seeds
1/2 tsp vanilla
1/2 tsp maple syrup


Why are these dishes ideal for kids learning? As you can probably tell they’re heavier on the proteins and good fats then most of those breakfast cereals. This means your children stay fuller for longer, but it also means that their brains are getting the nutrients it needs to make connections, store information and stay alert. No more crashing at 11.00am  and then needing a sugar pick-me up to get through the rest of the day… these breakfasts will help ensure that doesn’t happen.

Dr. Ashley





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