In case you missed us at the FRESHFARM Farmer’s Market this month, here’s an assortment of healthy back-to-school breakfast recipes and tips from Executive Chef Randall Smith and Meaghan Butler, registered dietitian, to help prepare you and your family for a stress-free school year!
Save the date and join us the next time we’re at FRESHFARM Farmer’s Market on Saturday, Sept. 19 from 9 a.m.-1 p.m. on Ellsworth Drive in downtown Silver Spring. We’ll be back with live cooking demonstrations, nutritional tips, and health screenings.
Healthy Back-to-School Breakfast Tips:
1. Pick 3
Aim to include at least three out of the following 5 food groups: fruits, vegetables, grains, dairy, and protein.
2. Plan ahead
Prepare breakfast in advance by cutting up fruit, hard-boiling eggs, or portioning out smoothie ingredients the night before.
3. Eat mindfully
Taste your food, smell your food, and learn to recognize when you are feeling full! Taking the time to fully experience your breakfast will help you to start the day off right and also serve as a good example for your children or other members of your household.
4. Focus on nutrients – not calories
Real foods provide us with the calories and nutrients we need to nourish our bodies. Opt for fresh, whole foods over processed foods. Use caution when foods claim to have very few Calories and extremely long ingredient lists.
5. Wake up earlier
Feel like there just isn’t enough time in the morning? Set your alarm 15 minutes earlier than usual and make your morning meal a priority.
Peanut Butter and Fresh Fruit Quesadillas
• 6 10” Flour Tortillas
• 1 Cup Shredded Cheddar Cheese
• 2 Tblsp. Cinnamon Sugar
• 1C Chopped Fresh Peaches, Plums or Apples
• 6 Tblsp. Peanut Butter
• Pan Spray as needed
• Preheat large skillet over medium heat.
Lay a tortilla on a flat surface and spread 2 Tbsp. peanut butter, 1/3 cup cheese, 1/3 cup chopped fruit, 2 tsp. cinnamon sugar across entire surface. Top with second tortilla.
Spray one side liberally with pan spray and lay quesadilla in hot pan. Grill until crisp and brown on one side. Spray top side, turn over quesadilla and brown other side.
Remove from pan and cut in to wedges. Serve hot or cold.
Watermelon and Sunflower Seeds
3 Cups Chopped Watermelon
¼ Cup Sunflower Seeds
Juice of ½ Lime
Combine ingredients and toss well.
• 1 cup fresh spinach
• 1 cup water
• ½ cup frozen mangos
• ½ cup frozen pineapple
• 1 ripe banana
• 1 tsp. flaxseeds
• 1 tbsp. almonds
1. Tightly pack 1 cup leafy greens into measuring cup then toss into blender with 1 cup water, 1 tbsp. almonds
2. Blend greens and water until leafy chunks are gone
3. Add mango, pineapple and banana and blend again until smooth (may need to add more water for desired consistency)
4. Take with you on-the-go or enjoy right away!
Banana-Almond Overnight Oats
• ½ cup oats
• ¾ cup unsweetened almond milk
• ½ tsp. vanilla
• ½ tsp. ground cinnamon
• 1 tsp. flax or chia seeds
• 1 tbsp. almond butter
• 1 small ripe banana, sliced
1. Combine all ingredients into jar or sealable Tupperware container
2. Shake/stir until evenly mixed
3. Refrigerate and grab to go in the morning! (Can be refrigerated for up to 3 days)
1 hard-boiled egg
2 slices of whole wheat bread, toasted
Salt and pepper to taste
1. Boil egg: Place egg in small saucepan. Cover by 1 inch with water. Bring to a boil over medium heat; when water has reached a boil, cover and remove from heat. Let sit for 12 minutes.
**Note: this can be done in advance
2. Toast bread
3. Slice avocado and boiled egg and add to toast
4. Season with salt and pepper to taste
Have questions about nutrition? Contact our Registered Dietitians at the Outpatient Nutrition and Diabetes Office at Washington Adventist Hospital at (301) 891-6105.