Back to school breakfast menus

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Back to school breakfast menus

by: Kay Blakley | .
DeCA Home Economist | .
published: August 29, 2012

Every parent wants their child to do well in school, but sometimes the morning rush gets so hectic a healthful breakfast gets pushed aside. Don’t let that happen at your house. Reliable research shows that children who eat a healthful breakfast are more alert and creative in the classroom, have better problem-solving skills and improved hand-eye coordination, tend to be more physically active and miss fewer days of school.

A nutritious breakfast is defined as one containing complex carbohydrates, fiber, protein and a small amount of fat. In real food terms, think whole grain bread or cereal – the higher the fiber content the better; low-fat protein sources like boiled egg, peanut butter, low-fat or fat-free milk, yogurt or cheese; fresh fruit and vegetables or 100-percent juice without added sugar.

The meal doesn’t have to be anything terribly involved – scrambled eggs made in the microwave, whole grain toast and orange juice; sliced fresh fruit topped with yogurt and sprinkled with granola; peanut butter and banana slices on a whole grain English muffin with a glass of milk are all balanced breakfast menus.

This week’s recipe collection provides plenty more breakfast options to choose from. Check out the Mom’s Egg McMuffin recipe for a faster and cheaper replica of the real thing. Each member of the family can make their own Omelet in a Mug, and they’ll enjoy tailoring the ingredients to their individual tastes. Both the Oatmeal Sconuts and Whole Wheat Flax’n Apple Muffins are perfect for breakfast on the run – try to add a boiled egg and cup of milk to the menu if you can. The Everyday Granola is so good you’ll want to eat it by the barrel, but keep the serving size small – it’s dense so it can be pretty high calorie. Green Eggs & Ham will be a favorite of the Dr. Seuss crowd, and kids of all ages will go for Egg & Cheese Waffle Sandwiches, PB&J Crunchy French Toast and Apple Salad Breakfast Pizza.

Shop your commissary for the right stuff at the right price. Make breakfast at your house happy and healthful, and watch those good grades start rolling in!

Green Eggs & Ham
Ingredients

2 to 4 eggs
2 to 4 tablespoons milk
Salt and pepper
1 to 2 teaspoons butter
2 to 4 tablespoons tomatillo salsa, warmed
2 to 4 tablespoons chopped ham

Direction
1.Beat eggs, milk, salt and pepper in a bowl until blended.
2.Heat butter in a nonstick skillet over medium heat until hot. Pour in egg mixture.
3.As eggs begin to set, gently pull the eggs across the pan with an inverted turner, forming large soft curds. Continue cooking –– pulling, lifting and folding eggs – until thickened and no visible liquid egg remains. Do not stir constantly.
4.Remove from heat.
5.Top eggs with tomatillo salsa and ham. Serve immediately.

Yields: 2-4 servings

Nutrition Facts per serving:
calories: 116
fat: 7g total fat (3g sat. fat)
cholesterol: 199mg
carbohydrates: 3g
sodium: 163mg
protein: 10g

Egg and Cheese Waffle Sandwich
Ingredients

2 frozen round waffles (4-inch)
1 egg, beaten
1 slice Colby-Jack or American cheese

Direction
1.Heat oven to 400 degrees. Generously coat baking sheet with cooking spray.
2.Place waffles on baking sheet. Spoon egg mixture over waffles, spreading to fill cavities.
3.Bake 10 to 12 minutes or until egg is set and waffles are crisp.
4.Top one waffle with cheese; cover with remaining waffle and press together. Let stand 1 minute to allow cheese to melt. Cut in half and serve.

Yields: 1 serving

Nutrition Facts per serving:
calories: 361
fat: 19g total fat (7g sat. fat)
cholesterol: 221mg
carbohydrates: 30g
sodium: 668mg
fiber: 16g

Apple Salad Breakfast Pizza
Ingredients

Basic pizza dough, preferably whole wheat
2 cups thinly sliced spinach leaves
2 medium red apples, cored and chopped (about 2 cups)
2 tablespoons lemon juice
1/4 cup raisins
1/4 cup coarsely chopped walnuts
1/4 cup shredded fat-free cheddar cheese
1/4 cup crumbled bleu cheese

Direction
1.Spray a 12-inch pizza pan with cooking spray. Heat oven to 425 degrees.
2.Spread dough in pan, making a rim around the edges. Arrange spinach on dough.
3.Sprinkle apples with lemon juice; toss gently to coat.
4.Combine apples with remaining ingredients; arrange evenly on pizza.
5.Bake for 15 to 20 minutes or until golden brown.

Yields: 4 servings

PB&J Crunchy French Toast
Ingredients

2 eggs
3 tablespoons milk
4 slices day-old bread
1/2 cup finely chopped peanuts

Direction
1.Beat eggs and milk in a shallow dish until blended.
2.Soak 1 bread slice at a time in egg mixture, turning once; dip each slice into peanuts to coat both sides.
3.Coat a large non-stick skillet with cooking spray; heat over medium heat until hot. Place 2 bread slices in skillet. Cook over medium to medium-low heat until golden and no visible liquid egg remains, 2 to 3 minutes per side. Adjust heat as necessary so that peanuts do not burn.
4.Wipe skillet clean with paper towel. Repeat to cook remaining bread slices.
5.Sprinkle with powdered sugar; serve with spreadable fruit, fresh fruit or fruit syrup.

Yields: 2 servings

Nutrition Facts per 2 slice serving:
calories: 429
fat: 25g total fat (5g sat. fat)
cholesterol: 188mg
carbohydrates: 35g
sodium: 424mg
protein: 20g

Breakfast Burritos
Ingredients

4 large eggs
2 tablespoons milk
Scant 1/4 teaspoon salt
1/4 teaspoon ground black pepper
2 slices American cheese
3 tablespoons salsa
Salt and pepper
6 (6-inch) flour tortillas, warmed

Direction
1.Break eggs into a small bowl, add the milk, salt and pepper and beat with a fork until egg yolks and whites are combined and the milk is well blended.
2.Spray a skillet with cooking spray and set over medium-low heat until warmed.
3.Pour in the egg mixture, and use a metal spatula or spoon to gently lift and fold the mixture until eggs are almost set.
4.Tear the cheese slices into pieces and fold into egg mixture until melted; stir in salsa and cook until mixture is heated through.
5.Divide egg mixture evenly among the six warmed tortillas, placing it in a column down the center of each. Fold one end of the tortilla over the egg mixture to form the bottom of the burrito, fold in one side and roll to opposite side to secure.
6.Serve with additional salsa if desired.

Yields: 6 servings

Mom's Egg McMuffin
Ingredients

1 egg
1 slice American cheese
1 English muffin, split in half and toasted
Cooking spray
Salt and pepper

Directions
1.Spray a small microwave-safe bowl with cooking spray.
2.Break egg into bowl, beat lightly with a fork until yolk is broken and dispersed. Sprinkle with salt and pepper.
3.Cover bowl with waxed paper or paper towel and microwave on 50% power until egg is hard cooked, about 2 minutes.
4.Meanwhile, toast the English muffin.
5.Slide egg out of bowl and onto bottom half of English muffin, top with a slice of American cheese and the top half of the muffin. Serve hot.

Yields: 1 Servings

Omelet in a Mug
Ingredients

Nonstick cooking spray
1/4 cup sliced fresh mushrooms
1 tablespoon diced red or green pepper
2 whole eggs
1 slice American cheese, torn into pieces
1 cherry tomato, diced

Direction
1.Lightly spray the inside of a large microwave safe coffee mug; add sliced mushrooms and diced pepper; lightly sprinkle with salt and pepper.
2.Cover mug with waxed paper or a paper towel and cook on HIGH for 1 minute. Let rest 30 seconds; drain any excess liquid.
3.Add eggs to mug and mix well with a fork.
4.Microwave on HIGH for 1 minute, or until eggs are beginning to set, stirring halfway through.
5.Remove eggs from oven, stir in the cheese and tomato. Let rest 30 seconds to allow eggs to finish cooking.
6.Enjoy right from the mug or transfer to a serving plate.

Yields: 1 Serving

Creamy Wheat Cereal with Maple Syrup and Bananas
Ingredients

2 large bananas, peeled
2 cups water
2 cups low-fat or fat-free milk
1/2 teaspoon salt
1 cup farina (regular Cream of Wheat)
1/2 cup pure maple syrup
1/4 cup dried banana chips, broken into small pieces
2 tablespoons sliced almonds, toasted

Directions
1.Chop enough banana to equal 1 cup; slice remaining banana and reserve.
2.Combine the water, milk and salt in a large, heavy saucepan. Bring mixture to a boil.
3.Gradually whisk in Cream of Wheat; continue whisking constantly until mixture thickens, about 4 minutes.
4.Stir maple syrup into hot cereal; fold in chopped banana.
5.Divide cereal among 4 bowls. Garnish with reserved sliced banana, dried banana chips and toasted almonds. Serve immediately with cold milk to drizzle on top.

Yields: Serves 4

Everyday Granola
Ingredients

3 cups old-fashioned oats
1 cup coarsely chopped pecans
1/2 cup unsweetened shredded coconut*
3 tablespoons (packed) brown sugar
3/4 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon salt
1/3 cup honey
2 tablespoons vegetable oil
1 cup assorted dried fruit

Directions
1.Preheat oven to 300 degrees; line baking sheet with parchment paper, set aside.
2.Mix first 7 ingredients in a large bowl.
3.Stir honey and oil in a saucepan over medium-low heat until smooth. Pour over oat mixture in bowl and toss to mix.
4.Spread mixture on prepared baking sheet.
5.Bake until golden, about 40 minutes, stirring every 10 minutes.
6.Remove baking sheet to cooling rack; stir granola; let stand until cool. Mix in fruit.
7.Store in an airtight container for up to 1 week.
*Unsweetened coconut can be hard to find. If your commissary doesn't carry it substitute sweetened coconut and reduce the brown sugar to 2 tablespoons or less.

Yields: About 5 cups

Oatmeal Sconuts
Ingredients

2 cups old-fashioned oats
2 cups all-purpose flour
1/2 cup brown sugar
2 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
1/2 cup butter (1 stick), cut up
3/4 cup buttermilk
1 large egg
Cinnamon sugar

Directions
1.Preheat oven to 425 degrees.
2.In a food processor, combine oats, flour, sugar, baking powder, baking soda, salt and nutmeg; pulse to blend.
3.Add butter; pulse until coarse crumbs form.
4.In a cup, beat buttermilk and egg. With the food processor running, add egg mixture and pulse until a dough forms.
5.Scoop dough by 1/4 cups onto cookie sheet. Flatten each mound into a 2 1/2-inch round. Sprinkle with cinnamon sugar.
6.Bake 15 to 17 minutes or until golden on bottoms.

Yields: 13 Sconuts

Nutrition Facts per Muffin:
calories: 235
fat: 9 g (5 g. sat. fat)
cholesterol: 37 mg
carbohydrates: 34 g
sodium: 315 mg
fiber: 2 g
protein: 5 g

Whole Wheat Flax’n Apple Muffins
Ingredients

1/4 cup milled flax seed
3/4 cup whole wheat graham flour
3/4 cup white flour
1/2 cup sugar
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 egg, beaten
1 1/2 cups finely chopped apples
3 tablespoons vegetable oil
1/2 cup milk
1/2 cup chopped nuts

Directions
1.Preheat oven to 400 degrees; generously grease a 12-cup muffin pan and set aside.
2.Blend dry ingredients together in a bowl.
3.In a separate bowl combine the egg, vegetable oil and milk.
4.Add dry ingredients to egg mixture and stir until just blended.
5.Fold in apples and nuts. Batter will be very thick.
6.Fill muffin cups 2/3 full.
7.Bake for 18 to 20 minutes or until top springs back when touched.
8.Remove muffins from pan and cool on wire rack.

Yields: 12 muffins

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