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.
Oatmeal Breakfast Cookies
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.
- 2 large carrots
- 1 cup pitted dates
- 1 cup walnuts
- 2 tsp cinnamon
- 1 tsp vanilla
- ½ tsp salt
- 1 cup rolled oats
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
Tropical Quinoa Flakes Breakfast
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.
- ½ c quinoa flakes
- 2 Tbs chopped fresh or dried mango
- 2 Tbs chopped macadamia nuts (adds taste and healthy fats to the dish)
- 1 Tbs toasted unsweetened coconut flakes
- Milk or yogurt, for serving
- Chopped pineapple, for serving (optional)
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
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.
- ¼ c hummus
- ½ c sliced zucchini or summer squash
- ¼ c cherry tomatoes
- 2 Tbsp olives
- 1 small whole wheat pita, sliced into triangles
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.
Wild blueberries are full of wrinkle-fighting antioxidants and fiber. Cottage cheese and nonfat Greek yogurt add almost 20 g of protein.
- 2 cups fresh wild blueberries (or frozen)
- 1 cup cottage cheese
- 1 cup Greek yogurt
- 1 cup whole wheat flour
- ½ cup water
- ¼ cup sugar
- 3 eggs
- Juice of 1 lemon
- ½ tsp baking soda
- Pinch of salt
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
Zesty Spinach Omelet
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.
- 2 Tbsp chopped onion
- 2 Tbsp chopped red bell pepper, plus more for garnish (optional)
- 2 Tbs chopped mushrooms
- 1 c fresh spinach
- 1 Tbs chopped jalapeno pepper (wear plastic gloves when handling)
- 1 Tbs shredded mozzarella cheese, divided
- 2 egg whites, lightly beaten
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
Tasty Egg Burrito
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)
- 2 eggs
- 1 c frozen mixed vegetables (black beans, peppers, corn)
- 1 whole-wheat tortilla (10" diameter)
- ½ cup low-fat shredded cheddar cheese
- ¼ cup Israeli salad
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
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.
- 5 tsp extra-virgin olive oil
- 4 oz packed frozen spinach (optional)
- 2 (6-inch) whole-grain pitas, halved horizontally
- 2 large plum tomatoes, thinly sliced
- 4 large eggs
- ¼ tsp salt
- ¼ tsp freshly ground black pepper
- 2 oz feta cheese, crumbled (⅓ cup)
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
Strawberry Almond-Topped French Toast
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.
- 1 egg
- ¼ cup milk
- ¼ tsp ground cinnamon
- 1 slice whole grain bread
- 1 Tbs oil
- ½ cup sliced strawberries or blueberries
- 2 Tbsp sliced almonds, toasted
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
Egg and Avocado Spread
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!