Make your own trail mix
Four breakfast recipes
Read the words in the picture
Make your own trail mix
- Nutrition
- Eating good food is super important. Food is the fuel your body uses to move, grow, and repair itself. It also helps us wing longer & faster.
- How to make your own trail mix
- 1. Make up a combination of all of your favourite ingredients (about 1/2 cup of each)
- 2. Put them in a big container (with a lid on) and shake, shake, shake!
- 3. Grab a smaller container and fill with a handful of your trail mix, and off you go!
- Nuts - almonds, pistachio nuts, cashew nuts, peanuts
- Grains - toasted oats, granola, popcorn, puffed rice cereal
- Coconut flakes
- Dried fruit - mango, pineapple, banana
- Seeds - pumpkin seeds, sunflower seeds, flax seeds, sesame seeds
- Extra flavours - ginger, cinnamon, cacao nibs (this is what chocolate is made from!)
- Trail mix is TIKI's favourite snack. It's really easy to make your own, and you can take it with you when you head out on your next wing adventure.
- DREAM TEAM TIP
- “Food is our fuel! We want to choose foods that give our bodies nutritious fuel to have a long wingfoil session on the water. Choose natural foods that are not processed. My rule of thumb is that if the food was available 1,000 years ago, it is healthy for me to eat now! That means, fruits, vegetables, proteins and grains and avoiding processed foods, especially sugary foods.”
- Fiona Wylde
Four breakfast recipes
- 4 rad breakfast recipes
- Wholegrain toast with peanut butter & slices of apple
- Slice up an apple (ask for help if you need to) then spread some yummy peanut butter on wholegrain toast.
- Boiled egg with avo toast
- Mash up an avocado in a bowl with a little salt & pepper. Ask an adult to boil you an egg and whilst it's cooking, make some wholegrain toast and spread your avo all over it. Cut the toast into strips and dip it into your boiled egg… mmm delicious!
- Banana & blueberry pancakes
- Mash 1 banana in a bowl and add 3 tbsp of almond meal, 2 eggs and half a cup of blueberries. Mix it altogether. Ask an adult to help with the cooking. Add a little coconut oil to a pan and then pour in a little mixture to make one pancake. You can fit about 4 little pancakes in one pan. Cook for a few minutes until they are golden brown. Make sure you flip them over! Serve with maple syrup.
- Smoothie bowl
- Put 1 cup of frozen berries, half a banana and 1/2 cup of almond or coconut milk into a blender and whizz till it's smooth (ask an adult to help with the blending). Pour out into a bowl. Chop up the rest of the banana and put it on top, with a good sprinkle of granola, nuts & seeds.
Choosing and making your food is part of the adventure too
On days when you move your body at sea, you need to plan time to eat and rest too. WingKids explains that food is the fuel that helps your body move and grow, and it shares TIKI's favorite snack and some simple breakfast ideas. Instead of asking what will make you faster than others, read it as time to make food that suits your body, together with your family.
Trail mix is a snack you make by mixing different ingredients and packing them in a small container to take along. The workbook lists nuts, seeds, grains, dried fruit, coconut flakes and ingredients that add extra flavor. After that come apple toast, avocado toast with an egg, pancakes and a smoothie bowl. You don't have to make them all. It's fine to pick just one to eat together as a family.
Before you choose ingredients, check with a grown-up for allergies or foods that are hard to eat. Grown-ups handle anything with knives, heat or a blender. Kids can look over the ingredients, put them in bowls, mix them and think about how the finished food will look. When you share out the cooking steps, the snack holds the time you spent together, even before you eat it.
Let's try it together
Pick and mix your trail mix
Choose ingredients you can eat, such as nuts like almonds or cashews, pumpkin or sunflower seeds, oats or granola, or dried mango or banana. Put a little of each into a big container with a lid, shake to mix, then scoop a handful into a small container to take along. You don't need to use every kind. A grown-up checks that the size and amount are easy to eat, and you can pack it in a reusable container.
Choose one of the two toasts
The first idea is wholegrain toast spread with peanut butter and topped with apple slices. Ask a grown-up to cut the apple. The other idea is mashed avocado with a little salt and pepper, spread on toast and eaten with an egg a grown-up boils. You can also cut the toast into strips to go with the egg. Check first that your family can eat the ingredients, then get started.
Make banana pancake batter
The workbook's batter mixes one mashed banana, three tablespoons of almond meal, two eggs and half a cup of blueberries. Kids can measure the ingredients with a grown-up and mix them in a bowl. Leave the cooking to a grown-up. The method is to add a little coconut oil to a pan and cook small pancakes on both sides. A grown-up checks that they're cooked through, and then you can add maple syrup if you like.
Top a smoothie bowl and tidy up
This one blends a cup of frozen berries, half a banana and half a cup of almond or coconut milk until smooth, then pours it into a bowl. A grown-up handles the blender. Decorate the top with the rest of the banana, granola, and any nuts or seeds you can eat. When you're done, put away the ingredients and tools together, and help a grown-up sort out what to eat now and what to store.
Let’s talk
What do you think?
- Which ingredients on the menu should you check first so your whole family can eat together?
- How could you split the prep into jobs you can do and jobs that need a grown-up's help?
Where the pictures and activities come from
WingKids workbook p. 54 ↗ · p. 55 ↗
The pictures are pages from the original workbook. The steps and questions below are Starboard Korea’s notes to help families use them together.
Save the original workbook ↓