Start the school year off right by creating healthy breakfasts for your kids. Cooking healthy doesn’t mean spending hours in the kitchen every morning. Most meals can be made in less than 30 minutes or prepared the night before.
September is Better Breakfast Month, which is perfect timing with school starting back. Breakfast is the most important meal of the day, as it gives us a much-needed energy boost for the day. Creating a healthy breakfast for you and your kids in the morning doesn’t have to be time-consuming. You can create quick, healthy breakfasts for your kids that will keep their bellies full and their minds fresh for school that day. They’ll even give you energy to get through the day. Here are a few recipes to get you started.
Breakfast Taco (adapted from Eating Well)
This is similar to a breakfast burrito, except that it is portion-controlled. This recipe makes two tacos, which has a total of 153 calories, two grams of fat and 17 grams of protein. Adjust the recipe accordingly if you want to make more servings.
2 corn tortillas
1 tablespoon salsa
2 tablespoons shredded reduced-fat cheddar cheese
½ cup liquid egg substitute, such as Egg Beaters
Top the tortillas with salsa and cheese and place on a microwave-safe plate. Heat the tortillas in the microwave until the cheese is melted, about 30 seconds. Coat a nonstick skillet with cooking spray and heat over medium heat. Add the egg substitute and cook, stirring occasionally. Divide the scrambled egg between the tacos.
Mini Mushroom and Sausage Quiches (adapted from Eating Well)
This on-the-go breakfast item can be prepared the night before and reheated in the morning. Each mini quiche is about 90 calories with five grams of fat and nine grams of protein.
8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces
1 teaspoon extra virgin olive oil
8 ounces mushrooms, sliced
¼ cup sliced scallions
¼ cup shredded Swiss cheese
1 teaspoon freshly ground pepper
3 egg whites
1 cup 1% milk
Preheat the oven to 325 degrees F.
Add the sausage to a nonstick skillet over medium-high heat and cook until golden brown. Transfer to a bowl to cool. Then, add oil to the pan and add the mushrooms, stirring often. Cook until the mushrooms are golden brown and transfer to the bowl with the sausage. Stir in scallions, cheese and pepper.
Whisk eggs, egg whites and milk in a separate bowl, and divide this mixture evenly among a muffin tin that is coated with cooking spray. In each cup, spring a heaping tablespoon of the sausage mixture. Bake until the tops begin to brown, about 25 minutes.
Breakfast Mini Pizzas (adapted from Delish)
Who doesn’t love pizza? These visually appealing mini pizzas are sure to be a crowd pleaser. Each serving has 265 calories, 10 grams of fat and 16 grams of protein.
1 large egg, beaten
2 tablespoons marinara sauce (look for marinara sauce that contains low sodium and low sugar content)
1 whole-wheat English muffin, split and toasted
2 tablespoons shredded, reduced-fat Italian cheese blend
2 slices pepperoni, optional
Preheat oven or toaster oven to broiler. Coat a small nonstick skillet with cooking spray and heat over medium-high heat. Add the egg and cook, stirring often, until cooked through. Spread marinara sauce on each half of the English muffin. Top with the scrambled egg, cheese and pepperoni. Broil until the cheese is melted, about one to three minutes.
Strawberry Cheesecake Baked Oatmeal (adapted from Livestrong)
Strawberry cheesecake is a popular dessert, but it can be served for breakfast. You’ll forget that you’re eating breakfast with this unique spin on oatmeal. This recipe makes one serving, which has 280 calories, 3.5 grams of fat and 20 grams of protein.
4 strawberries, sliced
1/3 cup plain nonfat Green yogurt
¼ cup egg substitute, such as Egg Beaters
½ teaspoon baking powder
¼ teaspoon all purpose baking soda
1/8 teaspoon sea salt
1/8 teaspoon ground cinnamon
½ cup Quaker Old-Fashioned Oats
2 tablespoons water
2 tablespoons sugar-free flavored syrups
Preheat the oven to 350 degrees F. Mix all of the ingredients above, except for the strawberries and two tablespoons of the Greek yogurt, in an oven-proof bowl. Bake for 25 minutes or until the top is semi-firm. Carefully remove from the oven. Chop strawberries and add to the top along with the Greek yogurt.
Published in: Cooking