Back to school they go! On top of shopping for school supplies, arranging schedules, and all that goes in to preparing our kids for the new school year, it can be challenging to put together quick, easy and healthy breakfasts and lunches. Today, I’m going to share with you my dietitian breakfast tips.
In my household, we are not morning people. We push getting up until the last possible moment, hit the snooze button 6 times and then say, “CRAP, we are late!”. You would think after the first week of doing this, we would start to change our habits, but unfortunately, that is not the case. This all leads me to why quick, easy and healthy breakfast tips and tricks will make back-to-school mornings a breeze.
I know you are wiggling in your chair right now trying to figure out what I feed my kids. Let me preface by stating I can’t make this happen without PLANNING and having the food available. If the food isn’t there, we can’t eat it! Here are some things I like to keep on hand for breakfast and 6 of our go-to breakfasts.
- Fruit: fresh, frozen and canned
- Whole Grains: quick oats, 100% whole wheat break, English muffins
- Eggs & Dairy: eggs, milk (cow’s milk, almond milk or soy milk), light/non-fat greek yogurt, low fat cottage cheese
- Vegetables: salsa, tomatoes, frozen peppers and onions
- popsicle sticks
- Greek yogurt
- Substitute: peanut butter or chocolate hazelnut spread
- unsweetened cereal
- optional: mini chocolate chips or coconut shreds or raisins
- Peel the banana, cut in half and insert popsicle stick.
- Dip the banana in yogurt, or coat with a knife.
- Roll in cereal and optional items.
- Place on parchment or wax lined cookie sheet and freeze. Keep in the freezer until ready to eat.
‘Pop Tart’ Toast
- 2 slices whole wheat bread
- 1 tsp. butter or peanut butter
- Substitute: chocolate hazelnut spread or cream cheese
- 1 Tbsp. jelly/jam
- Lightly butter/peanut butter both pieces of bread.
- Spread the jam/jelly onto one slice of the bread leaving about a ½ inch border. Then top with the remaining slice of bread.
- Cut the crust off the bread and seal the 2 slices of bread together using the tines of a fork. Put in the toaster and then the ‘pop tart’ is ready.
- You can also add fresh fruit for more flavor and nutritional quality.
- 1 egg (can be whole egg, egg substitute or egg white)
- Fillings: cheese, avocado, tomato, salsa, jalapeno, etc.
- 1 whole-wheat tortilla
- Scramble an egg.
- Mix in cheese, avocado, tomato, salsa, jalapeno—really whatever you like mixed with a scrambled egg.
- Place this inside a tortilla, wrap as a burrito and eat.
- Freeze up to one month. Microwave to thaw and cook.
Chocolate Zucchini Muffins
These are a treat in our household, and what is fabulous is the kids don’t even know there is a vegetable in it.
- 2 eggs
- 1 cup buttermilk
- 1/2 cup oil
- 2/3 cup brown sugar
- 1 tsp. vanilla
- 1/2 tsp. salt
- 1-3/4 cup flour
- 1/2 cup cocoa
- 2 tsp baking powder
- 1 tsp. cinnamon
- 2 cups shredded zucchini
- Preheat the oven to 350 degrees.
- Line a muffin tin with cupcake liners.
- In a bowl, mix together eggs, oil and buttermilk.
- Add in all of the dry ingredients, including spices. Mix thoroughly.
- Stir in zucchini.
- Fill the prepared muffin tin liners about 3/4 of the way.
- Bake 25-30 minutes or until a toothpick inserted into the center of the center muffin comes out mostly clean. Let cool.
- Divide into freezer Ziploc bags and freeze or leave some in fridge for the next few days.
- Serve a fruit or yogurt.
Egg and Cheese Mini Muffins
- 6 large eggs
- 3 tablespoons milk
- 1/8 teaspoon pepper
- 1/3 cup grated cheddar cheese
- Preheat oven to 350 degrees.
- Spray miniature muffin pan thoroughly with cooking spray or grease with butter.
- In a bowl, whisk together eggs, milk, and pepper.
- Pour egg mixture into prepared pan, filling cups about 2/3 full.
- Sprinkle cheese evenly among the cups.
- Bake for approximately 8-10 minutes, or until eggs set.
- Allow to cool in pan for a few minutes before removing to a wire rack. When completely cooled, muffins can be wrapped in plastic and frozen.
- When ready to eat, simply microwave each mini muffin for 15-30 seconds, or until heated through.
- Serve these with fruit.
Freezer Ready French Toast Sticks
- 1 loaf bread
- 8 eggs
- 1 1/3 cup milk
- 2 tsp vanilla
- 2 tsp cinnamon
- Slice each slice of bread into 3 sticks.
- Mix the eggs, milk, vanilla and cinnamon.
- Heat griddle to a medium-low temperature and heat butter on top of griddle.
- Put slices of bread into the egg mixture and place onto the griddle until griddle is full.
- Cook on each side until browned.
- Remove and set on a plate. Repeat cooking steps until all are done.
- To freeze: Lay cooked sticks on a greased cookie sheet. Freeze for at least a couple of hours. Then put in a freezer bag. Microwave for about 10-15 seconds when ready to eat. I don’t typically serve with syrup when in the car, as it can make a big sticky mess.
Food storage tips
We have a 30-minute drive to town so we are typically eating our breakfast in the car. Rubbermaid TakeAlongs square food divided storage containers makes it great to have multiple items at breakfast without meshing and getting all over the car.
Having a spill-proof cup is necessary for breakfast on the go in the car. Our go-to beverage for breakfast is milk or Carnation Instant Breakfast Light Start mixed with milk.