Good Gut Health Recipes - Breakfast Ideas

1. Mama J’s Loaded Overnight Oatmeal (prep time: 5 minutes)

Mama J: I love this because I can prepare it the night before and then just take it out half an hour before serving the kids in the mornings. Saves me cooking time in the morning!

Ingredients:
- 1/3cup of rolled oats, 1 tbsp of chia seeds, ¼ tsp of ground cinnamon, ½ mashed banana, 1 tbsp peanut butter (substitute with other nut butters if child is allergic to peanuts)
- ½ cup of Dumex Mamil^® milk.

Steps:

• 1. Combine all the dry ingredients into a jar.
• 2. Add the banana, peanut butter and half the milk.
• 3. Stir well and let it sit.
• 4. Add in the rest of the milk.
• 5. Refrigerate overnight (or for at least 4 hours).
• 6. Remove and enjoy!

Bonus tip: Oats are rich in fibre that is good for the digestive system!

2. Mama B’s Fruity Yogurt Parfait (prep time: 5 minutes)

Mama B: My kids hated yogurt until I created this parfait. Now this is one of their favourite breakfast foods and we make it together in the mornings!

Ingredients:
- ½ cup of yogurt, ¼ cup of fresh fruits (mangoes or berries)
- - 1 tbsp of chia seeds, ¼ cup of smashed up animal crackers and ¼ cup of Dumex Mamil milk.

Steps:

• Layer a thick layer of yogurt in a jar.
• Put a layer of fruit.
• Put another layer of yogurt.
• Sprinkle the chia seeds on top.
• Add the smashed up animal crackers.
• Pour the milk in and stir all ingredients right before serving.

Bonus tip: Chia seeds are great for filling up the tummy and making you feel full for a longer period.

3. Mama S’s Cheesy Scrambled Eggs (prep and cook time: 5 minutes)

Mama S: I use Jamie Oliver’s technique to cook my scrambled eggs and the kids love it (my hubby too)!

Ingredients:
- 2 medium or large sized eggs, ¼ cup of grated mozzarella
- cheese, ¼ cup of Dumex Mamil^® milk and a sliver of butter.

Steps:

• Heat a pan on the stove to medium heat.
• Add in the butter and let melt.
• Scramble the eggs, milk and cheese together and pour the mixture onto the pan.
• Cook on heat for 20 seconds and remove from heat for 10 seconds. Repeat process until well cooked.

Bonus tip: Adding milk in makes the scrambled eggs so much creamier and tastier! You can also make it a more balanced meal by adding in spinach or other leafy greens, amping up nutritional intake.

4. Mama T’s Chicken Porridge (prep and cook time: 10 minutes)

Mama T: Sometimes, I cook in a big pot so it’s enough for both lunch and dinner.

Ingredients:
- 1 cup of rice, 2 cups of water, 1 cube of chicken stock , 1
- chicken fillet cut into small pieces, 1 carrot cut up into small
- pieces, ½ ginger sliced, 2 cloves of garli cand ¼ cup of Dumex Mamil^®

Steps:

• Boil the rice, water, ginger, garlic and chicken stock together.
• Add in the chicken fillet and carrot and cook for 10 minutes.
• Season with salt and pepper (for the adults) once served.
• Add in the milk for a creamier texture.

Bonus tip: Children need plenty of protein for their growth and development, so you can include other types of meats in the porridge, such as chicken or fish. You can throw in some pumpkin or sweet potatoes to sweeten the dish too.

5. Mama D’s Fish Noodle Soup (prep and cook time: 10 minutes)

Mama D: This is an easy favourite for the whole family, perfect to comfort their tummies.

Ingredients:
- 150g of sliced fish (Dory or cod or mackerel), ½ ginger,
- sliced, 3 cups of water, 1 small tomato (cut into 6 pieces),
- ½ cup of Chinese lettuce, Sesame oil (to taste), light soy
- sauce (to taste), 1 cube of fish stock, 1 packet of mihun and ¼ cup of Dumex Mamil^® milk.

Steps:

• Bring the water, fish stock and ginger to a boil.
• Add in the fish and tomato.
• Add in the sesame oil and light soy sauce to taste.
• Add in the mihun and cook for 2 minutes (or until the noodles have softened).
• Pour the milk last and serve.

Bonus tip: Cod fish is particularly high in DHA.

6. Mama Z’s Macaroni and 3 Cheese (prep and cook time: 10 minutes)

Ingredients:
4 tbsp of butter, 2 cup of Dumex Mamil^® milk, ½ cup of cheddar (shredded), ¼ cup of mozzarella cheese, ¼ cup of parmesan cheese (grated/powdered), ½ cup of heavy cream, 1 cup of panko bread crumbs, and 1 packet of macaroni.

Steps:

• Boil the macaroni until soft and set aside.
• In another pan, melt the butter.
• Add in the milk to the butter and let it simmer.
• Add in the cheeses and let it melt. Stir often.
• Add in the heavy cream and bread crumbs towards the end.
• Add in the macaroni and mix well.

Bonus tip: You can play around with different types of cheeses. Cheddar, mozzarella, and parmesan cheese are good probiotic sources.

7. Mama C’s Soba in Miso Soup with Milk (cook and prep time: 10 minutes)

Mama C: It’s so easy, I can even make this during travels!

Ingredients:
½ chicken breast, 2 tbsp of butter, 3 tbsp of miso paste, 2 cups of baby spinach leaves, ½ big yellow onion, 4 baby potatoes (cut into small cubes), ½ tofu block (cut into cubes), 1 packet of soba noodles, 1 cup of water and 1 cup of Dumex Mamil^® milk

Steps:

• 1. Melt butter on medium heat in a pan.
• 2. Add in the chicken breast and cook well.
• 3. Add in the onions and potatoes, cook till soft.
• 4. Pour in water and mix miso paste until well blended.
• 5. Add in tofu cubes and baby spinach.
• 6. Add in the soba noodles and cook till soft.
• 7. Pour the milk in right before serving.

Bonus tip: Soba noodles are lower in carbohydrates and the miso paste has plenty of probiotics!

8. Mama M’s MEGA Meatballs (cook and prep time: 10 minutes)

Mama M: These meatballs are low in calories and keto-friendly (if you are on that diet!).

Ingredients:
1 packet of minced beef, Dried oregano, Dried parsley Dried rosemary, Dried thyme , Salt to taste, Pepper to taste, 2 large eggs, Grated parmesan cheese and 2 tbsp of olive oil

Steps:

• 1. In a large bowl combine all ingredients and mixed it with your hands.
• 2. Roll the raw mixture into little balls.
• 3. Drizzle some olive oil into a pan on medium heat.
• 4. Put the meatballs in and cook till browned.

Optional:

• 1. Make a tomato paste sauce using tomato puree and add in some Dumex Mamil^® milk to make it extra creamy!
• 2. Can be eaten with pasta or rice or mashed potatoes.

Bonus tip: Parmesan cheese contains probiotics, so feel free to be generous with the cheese!

9. Mama E’s Hainanese Chicken Rice

Ingredients:
1 bunch of pandan leaves, 1 cup of rice, 3 cups of water, ½ ginger, sliced, 4 cloves of garlic, minced, 1 chicken breast , Sesame oil to taste, Salt and pepper to taste and Light soy sauce

Steps:

• Put the rice, water, pandan leaves, ginger and garlic into a rice cooker and let cook. .
• On a medium heated pan, drizzle some oil and cook chicken breast through.
• Slice chicken breast once cooked and drizzle with light soy sauce and sesame oil.

Bonus tip: Serve with a side of Dumex Mamil^® milk and a plate of leafy greens for a balanced meal.

10. Mama H’s Cottage Pie (prep time: 10 minutes, cook time: 1 hour)

Mama H: You could cook a bigger portion so your kids can bring some to school the next day.

Ingredients:
1 packet minced beef, 2 carrots chopped, 1 big yellow onion chopped , 2 stalks of celery, 6 cloves of garlic, ¼ cup of tomato puree, ½ cup of beef stock, 4 tbsp Worcestershire sauce, 2 bay leaves, 5 russet potatoes, 4 tbsp of butter, ½ cup of grated cheese and 1 cup of Dumex Mamil^® milk.

Steps:
For the filling

• Heat up some olive oil over medium heat.
• Stir in the beef till brown.
• Throw in the carrots, celery, garlic and onion, cook till brown.
• Add in the tomato puree, beef stock, Worcestershire sauce and bay leaves.
• Leave to simmer for 10 minutes.

For the potato topping

• Boil a pot of water and put the potatoes in.
• Boil until potatoes are soft.
• Drain the water and mashed the potatoes.
• Add butter and the milk until creamy.

Overall

• Preheat the oven to 200 C.
• In an oven-safe dish, pour the beef mixture into an even layer./li>
• Add in the mashed potatoes in an even layer on top of the beef.
• Sprinkle the grated cheese on top.
• Bake for 30 minutes.
• Take it out and let sit for 15 minutes before serving.