Posts Tagged breakfast
I recently wrote a post for Parents.com that included experts’ nutritious and delicious back-to-school recipes. The response to recipe requests from my colleagues was so overwhelming, I decided to share a few more gems on my Stressipes® blog. Enjoy!
1. Egg Pita Pocket. Scramble 1 to 2 eggs. Place in 1/2 of a 7-inch pita pocket. Top with 1/4 cup grated cheddar cheese and salsa. Pair with fresh seasonal fruit.
2. Chocolate Peanut Butter and Banana Muffin Top. 1 double chocolate Vitamuffin top topped with 1-2 tablespoons natural peanut butter and 1/2 sliced banana.
3. Protein-Rich Smoothie with Wheat Germ and Chia Seeds. (Recipe courtesy of Kretschmer.) Place 1/2 cup fat-free milk, 1/2 cup fat-free plain Greek yogurt, 1 frozen medium banana, 2 tablespoons unsweetened smooth peanut butter, 1 tablespoon Kretschmer Honey Crunch Wheat Germ, 1 tablespoon chia seeds, 1-1/2 cups baby spinach and 4 large ice cubes into a blender and process until smooth and creamy. Serve cold. Serves 2.
4. Yogurt and Granola Parfait. 6 to 8 ounces nonfat Greek or regular low-fat or nonfat yogurt layered with fresh berries or fruit of choice and topped with 1 crumbled granola bar (like a Fiber One bar).
5. Peanut Butter Banana Dog. Spread peanut butter (or any nut butter or sunflower seed butter) in a whole wheat hot dog bun. Place peeled banana in bun. Enjoy with glass of nonfat milk.
6. Cherry Vanilla Freeze. Combine 3/4 cup frozen pitted sweet cherries, 1 cup plain low-fat Greek yogurt, 2 ice cubes and 1/2 teaspoon vanilla extract in blender or food processor and blend. Drink immediately. Serve with a slice of whole wheat toast.
7. Cantaloupe-Raspberry Smoothie. Add 1/2 cup cantaloupe chunks, 1 cup Oikos nonfat vanilla Greek yogurt, 1 cup raspberries and a handful of ice cubes to blender. Blend until smooth. Pour into glasses and enjoy! Makes 2 servings.
What’s your favorite morning meal?
Image of the Protein-Rich Smoothie with Wheat Germ and Chia Seeds via Kretschmer.
Full disclosure: I have no financial or other ties to any of the specific brands or products mentioned.
click to comment
Do you have a favorite breakfast? Maybe it’s something you like to make for or with your kids. Maybe it’s something you enjoyed as a kid. Whatever it is, I’d like to hear all about it–especially if it packs in key food groups to keep you healthy.
One lucky winner who posts a comment below before 5 pm on Sunday June 24th, 2012 will be chosen to win a Pass the Puffins Prize Pack. This prize, donated by Barbara’s Bakery, includes three boxes of Puffins cereal, a canvas tote bag, and a cute Puffin plushy. How cute (and delicious) is that?
What’s your favorite breakfast and why?
Disclaimer: I accepted no compensation for this giveaway from Barbara’s Bakery or anyone else. I simply enjoy the cereal myself and was happy to share an adorable tasty prize with you, my readers!click to comment
This delicious breakfast recipe from the new book, Slim Calm Sexy Diet (Rodale, 2012) by Keri Glassman, MS, RD, CDN, with Sarah Mahoney, is sure to please both your palate and your heart. It provides a healthy dose of sweet raspberries that boast antioxidants like vitamin C, as well as fiber, vitamin K, manganese and other nutrients. The dish also provides protein to fill you up. An added bonus: the pecans provide an even greater nutritional boost because of the antioxidants, fiber, vitamins and minerals, and healthy fats they contain. Enjoy!
1 cup raspberries
1 teaspoon honey
1/4 cup fat-free ricotta cheese
1 large omega-3-enriched egg
1 tablespoon fat-free milk
1/4 teaspoon ground cinnamon
1 slice whole wheat bread
1 tablespoon chopped pecans
1. Mash 1/4 cup of the raspberries with 1/2 teaspoon of the honey in a small bowl with a fork. Add the ricotta and stir to combine. Set aside.
2. Coat a small nonstick skillet with canola oil cooking spray and place it over medium heat
3. Beat the egg, milk, and cinnamon in a shallow bowl. Dip the bread in the egg mixture and flip to coat both sides.
4. Transfer the bread to the skillet and cook for 1 to 2 minutes per side, or until the egg is lightly browned.
5. Top it with the reserved ricotta mixture, and spinkle on the pecans and 1/4 cup of the remaining raspberries. Drizzle with the remaining 1/2 teaspoon of honey and garnish with additional cinnamon, if desired. Serve with the remaining 1/2 cup of raspberries on the side.
Source: Adapted with permission from Slim Calm Sexy Diet (Rodale, 2012) by Keri Glassman, MS, RD, CDN with Sarah Mahoney.
Full disclosure: I received a free copy of Slim Calm Sexy Diet from the publisher.click to comment
I can recall back in my early childhood years frantically rushing to get out of the house, often skipping breakfast, just to find myself out of energy and unable to focus by recess time. As it turns out, I’m not alone. Today, over 18 million students go to school hungry despite the proven benefits and health aspects associated with breakfast intake. The Breakfast in the Classroom program is a relatively new intervention that provides breakfast to students where they need it most–in the hub of learning and socialization, the classroom. In this day and age, when obesity among children is a major concern, how can the implementation of Breakfast in the Classroom help improve overall health and education?
Principals of various school districts, along with teachers of schools that have implemented this program, have reported that students are usually better behaved, are more motivated to attend school, and are more focused. Of course they are! When children rush to school, they often miss out on the most important meal of the day, and often feel like they’re always playing “catch up” with their peers. Simply providing students with as little as 10 minutes to socialize and eat during morning activities may very well improve their performance, contribute to better test scores, increase attendance, and decrease disciplinary problems.
Breakfast in the Classroom often complements academics in a variety of ways. Studies have shown that children who skip breakfast are at an academic disadvantage; they have slower memory recall, make more errors, and are more likely to repeat a grade. Children who eat breakfast often have more energy and are better able to concentrate; this can improve participation and academic scores. This often leads to improvement in standardized test scores which is also associated with increased school funding.
Providing Breakfast in the Classroom also grants a myriad of health effects. Skipping breakfast may contribute to obesity in youth. Children enrolled in breakfast programs have been shown to have significantly lower body mass index (BMI) than children who skipped breakfast. These healthy breakfast meals are nutritious and provide 25 percent of the daily RDA for many nutrients including protein, calcium, vitamin A, and vitamin D that children may not otherwise attain. In addition to providing essential nutrients at breakfast, Breakfast in the Classroom helps kids get into a healthy routine.
These days, children are increasingly out of shape, and consuming a less than healthful diet is a contributor. If we are to help kids make better choices—starting with choosing to have breakfast, especially a healthful one—they’ll be well on their way towards reaping the many educational and physical benefits of a well-balanced and healthful diet.
Learn more about Breakfast in the Classroom at BreakfastEveryDay.org.
Also, watch this NY1 TV clip about this innovative program.click to comment
Here are two delicious recipes–one for breakfast, and one for a tasty lunch or dinner– from the brand new book, Hungry Girl 300 Under 300. This latest book by Lisa Lillien, star of the Hungry Girl tv show on The Cooking Channel, and creator of hungry-girl.com, is sure to be a best seller, and is likely to be a great tool to help you and your family prepare and eat smaller portions of great tasting food. Enjoy!
Super-Sized Berry-nana Oatmeal Parfait
PER SERVING (entire recipe): 285 calories, 4.5 g fat, 359 mg sodium, 54 g carbs, 6.5 g fiber, 21.5 g sugars, 9 g protein
1/3 cup old-fashioned oats
3/4 cup Unsweetened Vanilla Almond Breeze
1 no-calorie sweetener packet
1/8 tsp. cinnamon
1/8 tsp. vanilla extract
1/2 cup fat-free vanilla yogurt
1/2 cup sliced strawberries
1/2 banana, sliced
Combine all ingredients for oatmeal in a small nonstick pot on the stove. Add 3⁄4 cup water and mix well. Bring to a boil, and then reduce to a simmer. Cook for about 9 minutes, stirring often, until somewhat thick and creamy. (It will thicken more upon chilling.)
Allow to cool slightly. Transfer to a bowl, cover, and refrigerate until chilled, at least 1 1/2 hours.
Stir oatmeal thoroughly until uniform in texture. Spoon half of the oatmeal into a glass, and top with 1/4 cup yogurt, 1/4 cup sliced strawberries, and 1/4 sliced banana. Repeat with remaining oatmeal, yogurt, strawberries, and banana.
Serve and enjoy!
MAKES 1 SERVING
Sweet Coconut Crunch Shrimp
PER SERVING (1/4th of recipe, about 5 shrimp): 164 calories, 4.5 g fat, 266 mg sodium, 12 g carbs, 2 g fiber, 3.5 g sugars, 19.5 g protein
1/4 cup Fiber One Original bran cereal
1/3 cup shredded sweetened coconut
3 tbsp. panko breadcrumbs
1/4 tsp. chili powder
1/8 tsp. garlic powder
1/8 tsp. black pepper
12 oz. (about 20) raw large shrimp, peeled, tails removed, deveined
3 tbsp. fat-free liquid egg substitute
Preheat oven to 400 degrees.
Place cereal in a sealable plastic bag and, removing as much air as possible, seal. Using a meat mallet, carefully crush cereal through the bag. Add sweetened coconut, panko breadcrumbs, chili powder, garlic powder, black pepper, and salt to the bag; seal and shake to mix. Transfer mixture to a large plate and set aside.
Spray a large baking sheet with nonstick spray and set aside. Pat shrimp with paper towels to ensure they are completely dry.
Combine shrimp with egg substitute in a bowl and toss lightly to coat. One at a time, shake excess egg from shrimp and transfer to the coconut-crumb mixture, gently patting and flipping to coat. Evenly place coated shrimp on the baking sheet.
Bake in the oven until outsides are crispy and lightly browned and insides are cooked through, 10 – 12 minutes. Serve and enjoy!
MAKES 4 SERVINGS
Source: Reprinted with permission from Hungry Girl 300 Under 300: 300 Breakfast, Lunch, and Dinner Dishes Under 300 Calories.click to comment
Here are my video tips to help you build a better breakfast no matter how little time you have! http://fruitjuicefacts.org/video_zied2.html.click to comment
If you’re like many Americans and get bored by the same old, same old each and every morning, here are some delicious, quick and easy out-of-the-box breakfast ideas to reignite (or spark) your love for a healthful and satisfying morning meal. Even if you only have a few minutes, the breakfasts below pack in protein, fiber, and tons of vitamins and minerals and other key nutrients to keep you feeling energized, alert, and start your day off on a healthy note.
Not your mother’s English muffin
I grew up devouring English muffins, usually the white kind toasted and topped with tomato sauce and shredded mozzarella, or with butter. Though I have graduated to whole wheat English muffins, I love to have them toasted and super crunchy topped with a teaspoon of vegetable oil spread and a scrambled egg with cheddar cheese.
Dawn Jackson Blatner, a registered dietitian and spokesperson for the American Dietetic Association and author of The Flexitarian Diet loves to top a toasted whole grain English muffin with a mixture that contains 2 tablespoons each of chopped pears, walnuts, and low-fat cottage cheese, a sprinkle of cinnamon, and a drizzle of honey. “This breakfast is not only delicious, but it’s super easy and not too sweet” says Blatner. She adds “The protein in the cottage cheese and fiber in the pear give this breakfast staying power, the walnuts provide heart-healthy omega-3 fats, and the cinnamon may even help regulate blood sugar.”
D. Milton Stokes, MPH, RD, CDN, coauthor of Flat Belly Diet! for Men, recommends pairing a toasted whole wheat English muffin with an egg or two (poached in a microwave egg poacher or fried in a pan coated with cooking spray), 1/4 cup sliced avocado, and a slice of low fat cheddar cheese. “This breakfast takes less than five minutes to prepare, and provides fiber and protein to fill you up as well as heart-healthy monounsaturated fats and bone-building calcium.”
Instead of sowing your oats, spice them up!
“I like to plan ahead the night before and make “overnight” oats” says Janel Ovrut, MS, RD, a Boston-based dietitian and blogger (www.EatWellwithJanelBlog.com). She adds “If you soak a serving of rolled oats in skim or soy milk overnight, you can enjoy them cold like a pudding or heated in the microwave the next morning.” Ovrut also likes to add a level tablespoon of peanut butter to her fiber- and protein-filled breakfast bowl for a boost of healthy fat. To jazz it up even more, Ovrut adds a few tablespoons of canned pumpkin and a dash of cinnamon, or some mashed banana and a teaspoon of honey.
Keri Gans, MS, RD, CDN, a spokesperson for the American Dietetic Association, can’t wait to get up in the morning just to start her day off with a bowl of oatmeal. She loves to heat 1/2 cup quick cooking oats with 1 cup nonfat milk in the microwave for two minutes, and then top with a dash of cinnamon, one tablespoon of ground flaxseed, and about 1/4 cup of low fat cottage cheese.
Have dinner for breakfast
Felicia D. Stoler, DCN, MS, RD, FACSM loves to recommend leftovers for a quick and easy, heat-and-eat meal. For example, you can make a dish inspired by her husband’s father who learned to love eggs and rice when in Korea on a peace-keeping mission after the war. To make a variation of this basic dish, you can scramble an egg in a skillet with cooking spray on medium heat, and add to the mix a 1/2 cup each of brown rice and veggies like broccoli (you can use last night’s Chinese food leftovers). Sprinkle in a few tablespoons of shredded nonfat crumbled feta cheese (or another shredded cheese), cover, and voila—you’ll have a delicious, nutritious frittata.
And for those who think oats are the only hot cereal grain, think again. “I love to recommend quinoa, or brown or black rice for breakfast to my clients” says Lauren Slayton, MS, RD, owner of FoodtrainersTM in New York City. Her favorite toppings include coconut milk and honey as well as walnuts and chopped pears combined with fresh ginger.
Get yourself to the Greek
According to The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFT and Lyssie Lakatos, RD, CDN, CFT, co-authors of The Secret To Skinny, “Our clients love what we call an Apple Muesli Strudel.” To make it, cut an apple into chunks and sprinkle with cinnamon and nutmeg (optional), and a sweetener of choice (a teaspoon of sugar, or a packet of Splenda, or Stevia). Heat in the microwave for about 45 seconds (or until the apple chunks are soft). Combine 3/4 cup of nonfat Greek yogurt with 1/4 cup whole oats in a medium-sized bowl and stir the apple chunks into the mixture. “The Greek yogurt is creamy, satisfying, and a great source of protein, the oats are a great source of soluble fiber and energy-revving carbohydrates, and the apple mixture adds a unique twist not to mention some fiber and a powerful boost of antioxidants” according to Shames and Lakatos.
Gans and Stoler also love to recommend nonfat Greek yogurt (plain, vanilla, or another flavor) mixed with 1/2 cup of All Bran Fiber Buds (or some other whole grain cereal with at least 5 grams of fiber) and 1 cup of berries, sliced banana, or melon.
What’s your favorite out-of-the-box breakfast?click to comment
Just today, I received an email from my good friend Jen. Here’s what it said: “The other morning at breakfast before school, Jared said “Mom, can you ask Elisa for some breakfast suggestions that will give me energy and not make me feel so tired….?”
I’m so glad my 9 year-old friend Jared asked such a thoughtful question, and I’m so happy to answer him. I’m especially glad that at a young age, Jared is making an association between what he eats and how he feels. Jared is also quite athletic, like my sons, and it’s especially important for active kids to get enough calories and nutrients to meet their needs and help them perform optimally both at school and on the field.
The good news is that no one has to slave over a stove (if at all) for more than 10 minutes to start their day off strong with a healthful, great tasting, satisfying, and energizing morning meal. They key is to pair protein- and fiber-rich foods that are filling and provide key nutrients to help kids grow well, and to help parents have enough energy to take care of (not to mention keep up with!) their kids.
So Jared, here are some quick and easy breakfast ideas you and your family can put together to help you start your day off on the right foot. These ideas will also help any of you who skimp on or skip breakfast, or take not-so-healthful morning short cuts–that includes the adorable little girl who, more times than I’d like to count, can be seen on her morning walk to school eating a pink frosted donut (with sprinkles) for breakfast.
#1: Egg-In-A-Cup: Place 1 scrambled egg (made with nonstick cooking spray or 1 teaspoon trans fat free margarine) into a cup; add 1 slice whole wheat bread (broken up into pieces) to the cob and mix well until the egg and bread are combined. Round out the meal with a clementine and a cup (8 ounces) of skim or 1% milk.
#2: Grilled Cheese French Toast: First, make the Make French toast by dipping 2 slices of whole wheat bread into 1 beaten egg; place the bread on a heated non-stick pan (coated with nonstick cooking spray). Cook both sides evenly; before you remove the French toast from the pan, place 1 slice of American cheese on one of the pieces of French toast and top the side with the cheese with the other piece of French toast. When the cheese is melted, remove the “sandwich” from the pan; cut in quarters, and enjoy with a 1/2 cup (4 ounces) of orange juice.
#3. Fruit And Nut Cereal: In a bowl, combine whole grain cereal (choose one with at least 4 grams of fiber and less than 10 grams of sugar per 1 cup serving) with 1/4 cup dried fruit (apricots, cherries, raisins–any kind with no added sugar) OR 1/2 cup fresh berries (blueberries, blackberries, sliced strawberries) and one tablespoon of nuts (almond slivers, chopped walnuts). Top the cereal/fruit/nuts with 1/2 cup skim or 1% milk.
#4: Nut Butter Delight: Top a toasted whole wheat pita or English muffin (cut in half) with 1 tablespoon of almond or peanut butter (natural, low sugar options preferred) and banana or green apple slices (or have the fruit on the side if you prefer). Round out the meal with–you guessed it–1 cup skim or 1% milk.
#5: Yummy Yogurt: Mix 2 tablespoons of nuts (like walnuts, cashews, or peanuts) and 1/2 cup fresh berries or 2 tablespoons dried fruit with 1 cup low fat plain yogurt; OR you can combine the yogurt with 1/2 cup unsweetened applesauce and have the nuts on the side.click to comment