A Family Friendly Nutrient Packed Brunch Menu for Kids & Adults
Written by Dietitian & Food Stylist, Elis Halenko
Sponsored by Egg Farmers of Ontario
One of the topics my husband and I had to discuss once being parents was how to host events that are kid friendly where the adults don't suffer. There’s nothing wrong with eating food that is “kid” friendly, in fact sometimes I crave nostalgia… but other times, I just want to eat what I want to eat… and that’s not always unicorn cream cheese.
Today I’m going to walk you through creating a brunch menu that is kid friendly and adult friendly. I decided on a brunch menu because we find that our daughter and our friends' kids are often busy during the afternoon / lunch time with activities like gymnastics or soccer. And let's be honest, as parents we start to dwindle at the wee hours of 8pm most nights so hosting a dinner is not always on my to do list. Brunch it is! Everyone loves brunch.
Eggs are such a nutrient dense food and go from farm to table in only 4 to 7 days, making them an ideal choice for young children and adults alike. And as such, they are rightly the star in this brunch menu. In this blog, I'll guide you through creating a family brunch centered around a delicious Dutch baby with asparagus, ham, and burrata cheese - which is still having its moment on social media, accompanied by a colorful array of rainbow egg-based tea sandwiches for the kids (and me).
The Importance of Family Brunch (and eating together in general)
But first, a little dietitian healthy lifestyle plug… brunches are a wonderful way to bring the family together, encouraging bonding and fostering healthy eating habits. Research has shown that regular family meals are associated with better dietary intake and overall health among children. By involving kids in the planning and preparation of meals, we not only instill a sense of responsibility but also empower them to make healthier food choices.
My Adult Friends would Love to Eat This: Dutch Baby with Asparagus, Ham & Burrata
I admit, I discovered the Dutch Baby recently through social media scrolling. It looks so stunning and at first I thought it’s basically an over glorified pancake. But these pancakes are worth the try because while they are just as easy to make, they are higher in protein and nutrients, and can easily adapt to sweet and savory recipes… ah, music to my “I love to host brunch but I don’t know how to satisfy people who love a sweet vs savory breakfast concept” ears.
Just look at this, it’s a stunning centerpiece and this was my FIRST time making it.
Topped with fresh asparagus, savory ham, burrata and chives, it promises to be a flavorful and nutritious addition to the table. The kids might be jealous.
Dutch Baby with Asparagus, Ham & Burrata Recipe
Serves 4
Ingredients
3 large eggs
½ cup of flour
⅔ cup of milk
2 tbsp of cornstarch
2 tbsp of butter (1 reserved for cooking in dutch oven)
1 pinch of salt
1 bunch of Asparagus (about 5 stalks per person)
A drizzle of olive oil
Medium sized burrata (half per person)
4 pieces of ham (1 per person)
Lemon zest of 1 lemon
Salt and pepper to taste
Method:
1.Place a cast iron pan in the oven at 400 for 20 minutes.
2.Blend the eggs for 1 minute in a blender, add the milk and butter and continue to blend until frothy. Add the dry ingredients and blend until just incorporated. Set aside and cook asparagus on medium heat on the BBQ or a skillet with about ¼ cup of water until cooked slightly and still crunchy, about 4 minutes. Drain any leftover water if using a skillet, top asparagus with lemon zest, a drizzle of olive oil, salt and pepper.
3. Once the cast iron pan is ready, add remaining 1 Tbsp of butter, let it melt slightly then pour the batter immediately after, and place in the oven to bake at 400 for 18-20 minutes.
4. Remove from the oven and top with: cooked asparagus, burrata, and ham. Optional to top with some black pepper and more lemon zest.
Rainbow Tea Sandwiches for Kids
To ensure that the kids are happy and well fed, I created a charming assortment of rainbow tea sandwiches even Ella’s picky eater stuffed chicken was curious about . Using natural food coloring agents like beet juice for red, turmeric for orange, pesto and spinach for green, and cabbage for blue, they are not only naturally dyed with real foods they are tasty and beautiful to look at.
A note about picky eaters and supporting your picky eater to try new foods;
I find that most kids love eggs, so introducing potentially new vegetables like beets and red cabbage to little ones is more likely to be accepted and enjoyed when paired with foods that are already considered safe. Plus, it's a rainbow… so it has that going for it.
If one of the less accepted foods happens to be eggs, you can pair this food with our other recommended family friendly brunch menu items below… Almost all kids love avocado, and fruits.
Other items on the Family Friendly Brunch Menu:
Fresh fruit
Guacamole and toast
Smoothies
Involving Kids in Menu Planning and Food Prep
Another way to encourage kids and picky eaters to try new foods is having them get involved in the menu planning and food preparation; this not only nurtures their culinary skills but also instills in them a sense of ownership and pride in the meal, which makes them more likely to eat it.
Ella loves eggs and was happy to try the tea sandwiches! Pink was her fave.
Pink Tea Sandwich Recipe (makes 3 tea sandwiches)
1 hard-cooked egg mashed with
1-2 Tbsp of grated boiled beets, a pinch of dill and salt.
3 slices of whole wheat bread, crust removed (and dried out to blend into bread crumbs if you wish), and cut in half to make 1 tea sandwich.
1 tsp of Mayo, spread on each side of bread
Yellow Tea Sandwich Recipe (makes 3 tea sandwiches)
1 hard-cooked egg mashed with
¼ tsp of each turmeric, curry powder and smoked paprika
3 slices of whole wheat bread, crust removed (and dried out to blend into bread crumbs if you wish), and cut in half to make 1 tea sandwich.
1 tsp of Mayo, spread on each side of bread
Green Tea Sandwich Recipe (makes 3 tea sandwiches)
1 hard-cooked egg mashed with
1 Tbsp of finely chopped spinach
1-2 tsp of store bought (or homemade) pesto
3 slices of whole wheat bread, crust removed (and dried out to blend into bread crumbs if you wish), and cut in half to make 1 tea sandwich.
1 tsp of Mayo, spread on each side of bread
Blue Tea Sandwich Recipe (makes 3 tea sandwiches)
1 hard-cooked egg mashed with
1 Tbsp of finely chopped boiled red cabbage with 1 tsp of vinegar
1-2 tsp grated carrot and parsley
3 slices of whole wheat bread, crust removed (and dried out to blend into bread crumbs if you wish), and cut in half to make 1 tea sandwich.
1 tsp of Mayo, spread on each side of bread
How to make the perfect hard cooked egg:
Method:
Boil a pot of water and gently pour eggs into the pot. You can do this by eggs, one at a time, in a small bowl and slightly submerging bowl to make the egg drop, while keeping your fingers safe.
Boil eggs for 8-10 minutes for a hard boiled egg. Remove from heat into a strainer and run under ice cold water for a few minutes (or place in egg bath).
To remove the shell, feel for the air bubble which is a space between shell and boiled egg, crack the egg in this area hitting it with a little pressure over a hard surface and use your fingers to gently pull away the shell. Set aside.
Watch this reel for the recipe video here!
Encouraging Nutrient-Dense Foods
Eggs are a nutritional powerhouse, providing high-quality protein, essential vitamins, and minerals crucial for a child's growth and development. Encouraging the consumption of nutrient-dense foods like eggs from a young age sets the stage for a lifetime of healthy eating habits. Mind you, if your kids have egg allergies there are other ways to get the nutrient goodness from other sources.
Our lives revolve around our kids' lives often; this is a beautiful thing. A family-friendly brunch centered around nutrient-dense foods like eggs is a wonderful way to promote family bonding and instill healthy eating habits in children. By creating a menu that both involves kids and the adults, it satisfies everyone's palate without unnecessary compromises - you can have your eggs your way and so can your kids!
