Jerusalem : Compass of the Diaspora Jew
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Start your family’s day right with a nutritious breakfast to help boost their energy.
Can you believe that children are already packing their schoolbags to return to the classroom?
As we prepare our children to send them back to school, we need to have in mind that breakfast is the most important meal of the day, albeit often neglected. Start your family’s day right with a nutritious breakfast to help boost their energy. Here are some quick simple breakfast ideas to anchor your family back to school days.
Hearty dates and walnuts keep these no-bake, no-added-sugar nutritious bites tasty for your kids to munch on the bus on the way to school. Two of these can tide them over until lunch time. These protein-packed cookies are also great afternoon or pre-workout snacks.
Place the carrots in a food processor and process until finely chopped.
Add the dates, walnuts, cinnamon, vanilla, and salt. Process until dates and walnuts are finely chopped and the mixture holds together when formed into a ball, about 30 seconds..
Transfer mixture to a large bowl. Mix in the oats blending well. Roll mixture into 16 equal-sized balls (about 2 Tbsp each) and gently flatten. Serve or refrigerate in an airtight container for up to 3 days.
Preparation 15 minutes
Yields 12 cookies
Think of quinoa flakes as the lighter, summer version of granola, since it contains no added oil or sugar and doesn't need to be baked. Quinoa flakes give a protein boost, but feel free to swap in rolled oats, if you prefer.
COMBINE the quinoa flakes, mango, macadamia nuts, and coconut flakes in a serving bowl.
TOP mixture with milk or yogurt and pineapple. Serve.
Preparation 5 minutes
Serves 1
Hummus isn't just for lunch or dinner. If you prefer your breakfast on the savory side, it makes a great protein-packed alternative to eggs in the morning. Pair it with some sliced veggies, olives, and whole wheat pita, and you're good to go.
ARRANGE hummus in the center of a plate. Place zucchini or summer squash, cherry tomatoes, sliced red peppers, olives, and pita around hummus. Serve. If out of time place everything in a container and send it to school for lunch.
Serves 1
Wild blueberries are full of wrinkle-fighting antioxidants and fiber. Cottage cheese and nonfat Greek yogurt add almost 20 g of protein.
COMBINE the blueberries, water, and sugar in a saucepan and cook over low heat for 10 minutes, stirring often, until the blueberries begin to break apart making a compote like consistency.
BEAT together the cottage cheese, yogurt, eggs, and lemon juice. Mix the baking soda, flour, and salt. Stir the flour mixture into the dairy products and mix just enough to blend.
HEAT a skillet over medium-low heat. Coat with nonstick spray and add batter in large spoonfuls (about ¼ cup). Flip when the tops begin to bubble, 3 to 5 minutes, and cook the second side until browned. Serve with warm blueberry compote .
PREP TIME: 10 minutes
TOTAL TIME: 25 minutes
SERVINGS: 4
Spinach is a nutritional powerhouse, and red bell peppers are packed with vitamins C and A, which are powerful disease-fighting antioxidants that may help fight disease.
Heat a medium nonstick skillet coated with cooking spray over medium heat. Cook the onion for 2 minutes, or until softened. Stir in the bell pepper and mushroom; cook for 2 minutes, or until tender. Add the spinach and cook, covered, for 2 minutes, or until wilted. Stir in the jalapeno. Transfer the vegetables to a plate. Sprinkle with half of the mozzarella and cover with a lid to keep warm.
Pour the egg whites into the same skillet coated with cooking spray. Cook until the eggs are just set in the center, tilting the skillet and lifting the edges of the omelet with a spatula to let the uncooked portion flow underneath, about 3 minutes. Sprinkle the remaining mozzarella and the vegetables over half of the omelet. Fold the omelet over the filling and transfer to a plate. Garnish with bell pepper, if using.
PREP TIME: 10 minutes
TOTAL TIME: 20 minutes
SERVINGS: 1
Burritos are breakfast fare wrapped in a tortilla that is easy to prepare or transport . Choosing the right ingredients can make a very healthy and tasty breakfast (or lunch)
BEAT the eggs in a medium bowl. Stir in the mixed vegetables. Spread the mixture on a heated frying pan coated with nonstick spray.
Cook for 5 minute. Turn over to make an omelet until the eggs are cooked to desired consistency.
Spoon into the tortilla. Top with shredded cheese and Israeli salad. Fold, and roll.
PREP TIME: 10 minutes
SERVINGS: 1
Simple ingredients used in this recipe , almost looks like pizza it is fresh and delicious, and presentation will make it exciting for your teenagers before they run off to school. This can also be served for a quick supper.
HEAT the oven to 450°F.
HEAT 1 teaspoon of the oil in a large nonstick skillet over medium heat. Add spinach, in batches if necessary, and cook until wilted, 2 to 3 minutes.
BRUSH inside of each pita round with 1 teaspoon oil. Place pita rounds, oiled side up, on a large baking sheet and bake until starting to brown, about 5 minutes. Remove from the oven.
DIVIDE tomatoes and spinach evenly among pita halves, leaving an empty space in the center of each for an egg. Crack 1 egg into the center of each pita. Sprinkle with salt and pepper, return to the oven, and bake until yolks are lightly set, 8 to 10 minutes. Sprinkle with cheese and continue baking until cheese has softened, about 2 minutes more. Serve warm.
PREP TIME: 10 minutes
SERVINGS: 4
French toast served with whole grain bread can be prepared the night before and warmed up and dressed in the morning for a quick favorite breakfast for young children. This will definitely give them the energy to face another school day.
BEAT the egg in a shallow bowl with the milk and cinnamon. Dip both sides of the bread in the egg mixture.
Heat the oil in a nonstick skillet over medium heat. Cook the bread for about 2 to 3 minutes per side, or until golden. Cut in half diagonally. Place half on a plate. Top with half of the strawberries and almonds. Cover with the other toast half and the remaining strawberries and almonds.
PREP TIME: 15 minutes
SERVINGS: 1
Mash 1 ripe avocado and spread onto 2 pieces of whole grain toast, top with 3 scrambled eggs, and sriracha sauce. Salt and Pepper to taste. Serves 2.
Hoping all have a happy back to school time!