Healthy Breakfast for Healthy Students

Another school year is around the corner and a healthy breakfast will give students the energy they need to start the day and stay focused in class. A healthy breakfast is important for the whole family. Get the morning going with these quick breakfast ideas.

•Make instant oatmeal with fat-free or low-fat milk instead of water. Toss in raisins or dried cranberries and chopped walnuts.
•Layer fat-free or low-fat plain yogurt with your favorite crunchy cereal and blueberries.
•Blend a breakfast smoothie with low-fat milk, frozen strawberries and a banana.
•Make one packet of microwave oatmeal with fat-free or low-fat milk. Mix in ¼ cup unsweetened applesauce. Sprinkle with apple pie spice or cinnamon.
•Top a toaster waffle with fat-free or low-fat yogurt and peach slices.
•Stuff a whole-wheat pita with a sliced, hard-boiled egg and low-fat shredded cheese.
•Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.
•Spread low-fat cream cheese on a whole-grain toasted bagel. Top with sliced strawberries.
•Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.

If your taste buds just don’t crave breakfast foods, try these:

•Peanut butter and banana sandwich on whole-grain bread.
•Leftover veggie pizza.
•Deli turkey, a slice of low-fat cheese and lettuce wrapped in a tortilla.
•Leftover rice mixed with low-fat yogurt, dried fruit and nuts. Sprinkle with cinnamon.

Try These Healthy Recipes !

Who says you don’t have time to prepare a quick and tasty meal that also contains fruits, vegetables and items you most likely have in your pantry or fridge? Check out these healthier recipes this summer!
Wraps Your Way
 
1 10-inch whole wheat tortilla
1 teaspoon spread, such as low-fat mayonnaise or ranch dressing, mustard, or dill- or vegetable-flavored dip
1/2 cup shredded, sliced, or chopped vegetable(s), such as lettuce, tomato, slaw mix, bell pepper, cucumber, onion, carrot
1 ounce* protein food, such as cooked sliced chicken or beef, 1/4 cup tuna, 1 hard-cooked egg, or 1/4 cup refried beans or black beans or sliced turkey
1 tablespoon shredded mozzarella or other cheese
 
Instructions:
Mix the spread and the vegetables together.
Spread vegetable mixture on tortilla.
Spoon on the protein choice and sprinkle on the cheese.
Roll up and eat or wrap in waxed paper and heat in microwave for 30 seconds to melt cheese.
* 1 ounce is about 1/3 the thickness of a deck of playing cards.
Nutrition information per serving: 188 calories, 6.2 g fat, 1.9 g saturated fat, 0 g trans fat, 309.4 mg sodium, 29.5 mg cholesterol, 19.1 g carbohydrate, 1.7 g fiber, 2 g sugar, 13.1 g protein, 10% vitamin A; 9% iron; 10% vitamin C; 9% calcium.
 
Recipe: Slightly modified from Iowa State University Extension 2009/USDA website
Hot Artichoke and Spinach Dip         
 
Ingredients:
½ cup light mayonnaise
½ cup fat-free plain yogurt
½ cup grated Parmesan cheese
2 teaspoons dried or 3 tablespoons fresh minced onion
1 teaspoon chopped garlic
½ teaspoon dried basil
1/8 teaspoon ground black pepper
1 package (10 ounces) frozen chopped spinach, thawed, drained, and squeezed
1 can (14 ounces) artichoke hearts, drained, rinsed, and coarsely chopped
 
 
Directions:
1.Preheat oven to 350 degrees
2.Mix together mayonnaise, yogurt, Parmesan cheese, onion, garlic, basil, and pepper.
3.Add spinach and artichoke hearts. Mix until blended.
4.Spread evenly in a pie plate that has been sprayed with nonstick cooking spray.
5.Bake for 25 minutes or until heated throughout.
 
Yield: 12 servings, makes 3 cups, each serving is ¼ cup
Per serving: 70 calories, 4 g total fat, 6 mg cholesterol, 182 mg sodium, 4 g total carbohydrate, 2 g dietary fiber, 3 g protein.
 
A recipe from Quick & Healthy Recipes and Ideas, Brenda J. Ponichtera (Registered Dietitian)

 

Tuscan Beans w/Tomatoes & Oregano
  
 Preparation Time: 15 minutes
•1 can (15 1/2 oz) chickpeas (garbanzo beans), low-sodium, drained and rinsed
•2 cups cherry tomatoes, rinsed and halved
•1 Tbsp olive oil
•1 tsp balsamic vinegar
•2 Tbsp fresh oregano, minced (or 1 tsp dried)
•1/8 tsp ground black pepper
•1/2 tsp salt-free seasoning blend
•4 whole inner leaves of romaine lettuce, rinsed and dried
In a large salad bowl, combine beans and tomatoes. In a small bowl, combine olive oil, vinegar, oregano, pepper, and salt-free seasoning blend. Using a wire whisk, beat the ingredients until they blend into one thick sauce at the point where the oil and vinegar no longer separate. Pour the dressing over the beans and tomatoes, and mix gently to coat. Line 4 salad bowls with one romaine lettuce leaf each. Top each leaf with 1/4 of the bean mixture, and serve.
 
Serves: 4, Nutrition Information per Serving: Calories: 160, Total Fat: 4.5g, Saturated Fat: 0.5g, % of Calories from Fat: 25%, % Calories from Sat Fat: 3% Protein: 7g, Carbohydrates: 23g, Cholesterol: 0mg, Dietary Fiber: 5g, Sodium: 30mg
 
Recipe courtesy of Keep the Beat, National Heart, Lung, and Blood Institute.

 

Southwest Pasta Salad
 
Ingredients:
1 box Elbows or Penne Rigate
1 cup cherry or grape tomatoes, halved
1 red bell pepper, cut into thin strips
1 large sweet onion, halved and thinly sliced
1 avocado, diced
1/4 cup chopped cilantro
1 to 2 jalapeño chiles, seeded and chopped
1 cup reduced-fat mayonnaise
1 cup tomato salsa
1 tablespoon fresh lime juice
1/2 teaspoon salt
 
Directions:
1.Cook pasta according to package directions; drain. Rinse with cold water; drain again. In large serving bowl combine pasta, tomatoes, bell pepper, onion, avocado, cilantro and jalapeño.
2.For dressing, in small bowl whisk together mayonnaise, salsa, lime juice and salt. Add to pasta mixture; toss gently. Serve immediately or cover and refrigerate to chill.
Yield: 8 generous side dish servings. Per serving: 313 calories, 14 g total fat, 13 mg cholesterol, 595 mg sodium, 44 g total carbohydrate, 7 g dietary fiber, 8 g protein.
Fresh Apple Crisp
 
Ingredients:
6 medium Granny Smith apples, unpeeled and sliced
2 Tbsp fresh lemon juice
2 tsp cinnamon
1 tsp nutmeg
1 ¼ cups rolled oats
¼ cup whole wheat flour
2 Tbsp honey
2 Tbsp apple juice concentrate, thawed
2 Tbsp canola oil
2 Tbsp water
 
Directions:
1. Preheat the oven to 350 degrees. Sprinkle the apples with lemon juice and add the spices. Place the apples in a casserole dish.
 
2. In a separate bowl, combine the oats and flour. Add the honey, apple juice concentrate, oil, and water. Work the mixture until it resembles crumbs and is moist.
 
3. Sprinkle the topping over the apples. Bake for 30 minutes until topping is browned and apples are soft.
 
Yield: 6 servings. Per serving: 248 calories, 6 g total fat, 0 mg cholesterol, 4 mg sodium, 47 g total carbohydrate, 7 g dietary fiber, 4 g protein.
 
A recipe from 200 Healthy Recipes in 30 Minutes or Less Cookbook by Robyn Webb
Stir-Fried Broccoli
 
Ingredients:
3 tablespoon extra virgin olive oil
6 cups broccoli, cut in 2” x ½” pieces
¼ cup water
½ teaspoon salt
¼ teaspoon sugar
 
Directions:

1. In 12” skillet or 5 quart Dutch oven, over high heat, in very hot oil, cook broccoli, stirring quickly and frequently (stir-frying) until well coated.
 
2. Add water, salt and sugar. Reduce heat to medium high; cover and cook 2 minutes; uncover and stir fry 5-6 minutes more until tender crisp.
 
                                                                                                                                                                                                                                    Yield: 6 servings. Per serving: 72 calories, 5 g total fat, 0 mg cholesterol, 226 mg sodium, 6 g total carbohydrate, 2 g dietary fiber, 3 g protein, 44 mg calcium.
 
A recipe adapted from The Good Housekeeping Illustrated Cookbook