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Peanut Butter Banana Oatmeal

Since no stove or sharp knives are needed for this recipe, it’s a great chance to get the kids involved in the kitchen!

Makes: 1 Serving

Ingredients
1/2 cup quick-cooking oats
1 cup water
1 Tbs natural peanut butter (or sugar-free)
1 banana, sliced

Optional: 1 tsp honey

Instructions

  1. In a microwave-safe bowl mix together oatmeal and water.
  2. Microwave on high power for 1 minute. Stir. Microwave on high power for another minute. Stir again.
  3. Microwave for 30-60 more seconds until oatmeal reaches desired thickness. Add additional water or milk if oatmeal is too dry.
  4. Mix in peanut butter and top with banana slices.

Note: You can use skim milk instead of water for increased protein, calcium and Vitamin D.

Green Eggs

Adding greens to eggs is a great way to eat more vegetables. This delicious recipe is also great on top of a whole wheat bagel or toast!

Makes: 1 Serving

Ingredients
2 eggs
1/4 cup kale or spinach, chopped
1 green onion (green portion only), chopped
1/4 tsp black pepper

Optional: pinch of salt

Instructions

  1. Crack the eggs into a small bowl and scramble with a fork.
  2. Pour eggs, green onions, and kale or spinach into a non-stick skillet over medium heat. Stir constantly.
  3. Cook until the eggs are firm. Top with salt and pepper.

*Nutrition information does not include salt

Sweet Potato Hash and Eggs

Sweet potatoes are high in Vitamin A – an antioxidant that is especially great for your eyes, skin, and immune system! Try this recipe over rice for a perfect dinner meal!

Makes: 4 Servings

Ingredients
2 large sweet potatoes, peeled, diced
1 small yellow onion, diced (about 3/4 cup)
1 bell pepper, seeds removed, diced (about 1 cup)
2 cloves garlic, peeled and minced (about 1 Tbs)
4 large eggs
1 cup water
2 Tbs + 1 tsp vegetable oil

 

Instructions

  1. Heat 1 Tbs oil over medium heat in a deep skillet. Add potatoes and cook, stirring occasionally, about 5 min.
  2. Add another 1 Tbs oil, along with onion, bell pepper, and garlic to the skillet with the sweet potatoes. Cook about 5 minutes, stirring occasionally, until the onion is soft and the sweet potatoes are tender.
  3. Divide the hash between 4 plates and return skillet to the stove.
  4. Heat 1 tsp oil in the skillet over medium heat.
  5. One at a time, add each egg to the skillet. Cook about 1-2 minutes, until the whites are nearly solid (no longer clear). Flip the egg and cook for one more minute.
  6. Top sweet potato hash with an egg and serve right away.

Banana Blueberry Breakfast Quinoa

Add mashed banana and blueberries to make this quick and easy breakfast, using leftover plain quinoa or oatmeal!

Makes: 1 Serving

Ingredients
1/2 cup water
1/4 cup quinoa
1 banana
1/4 cup frozen blueberries

Optional: nuts

Instructions

  1. Pour quinoa into a sauce pan with water. Bring to a boil and stir. Reduce heat and cover the pot. Let quinoa sit for 15-20 minutes to absorb the water and get fluffy.
  2. Peel and mash the banana with a fork in a small bowl or on a plate.
  3. When the quinoa is ready (no excess water in the pan, and visible “tails” on the quinoa), add mashed banana and blueberries.
  4. Stir, allowing blueberries to thaw.

Fruit Yogurt Parfait

Using Greek yogurt adds a lot of protein to this parfait…but if you can’t find it or don’t have any, regular low-fat vanilla yogurt works well too!

Makes: 1 parfait

Ingredients
1/2 cup Greek yogurt, non-fat vanilla
1 cup fruit of your choice (fresh, frozen, or canned in juice/water)
1/2 cup low-fat granola or crunchy cereal

 

Instructions

Spoon yogurt into glass, then top with fruit and granola.

 

*Nutrition information includes blueberries and Cheerios for analysis.

Source: Saint Joseph College SNAP-Ed Nutrition Education Team (NET)

Berry Oatmeal

Kids LOVE this recipe. The berries make this recipe delicious, plus its super fun to watch the oatmeal change colors when the berries thaw!

Makes: 1 Serving

Ingredients
1/2 cup quick-cooking oats
1 cup water
2 Tbs walnuts or sliced almonds
3/4 cup frozen mixed berries

Optional: 1 tsp honey, 1/8 – 1/4 tsp almond extract

Instructions

  1. In a microwave-safe bowl mix together oatmeal and water.
  2. Microwave according to oatmeal package instructions.
  3. Add in mixed berries and almond extract.
  4. Top with nuts and enjoy!

Note: You can use skim milk instead of water for increased protein, calcium and Vitamin D.

 

Breakfast Burrito with Salsa

Think outside the box with these breakfast burritos. Have a bag of broccoli in the freezer? Thaw some and toss them in. How about mushrooms? Or other types of beans? Let us know what you discover!

Makes: 1 Serving

Ingredients

2 large eggs
1/4 cup frozen bell peppers and onions, thawed, diced
1/4 tsp garlic powder
1 whole wheat flour tortilla (8 inch)
2 Tbs salsa (canned or jarred)

Optional: 1 Tbs low fat milk, cup black beans (rinsed and drained)

 

Instructions

  1. Coat the inside of a mug with cooking spray (or wipe with oil or butter).
  2. Add the egg, milk (if using), peppers and onions, black beans (if using), and garlic powder to the mug. Whisk together until combined.
  3. Microwave on high for 30 seconds. Stir and microwave another 30 seconds. Repeat, if necessary, until eggs are cooked through.
  4. Microwave tortilla for 20 seconds until warm.
  5. Add egg mixture to tortilla, top with salsa, roll up, and enjoy!

Source: USDA, Food and Nutrition Service (FNS), Food Family Fun

 

Crock Pot Oatmeal

All oatmeal recipes can be made in the crock pot. Imagine waking up to your breakfast already made? This recipe includes apples, but you can swap in whatever fruit you like. Bananas work great if added at the end as a sweet, healthy topping.

Makes: 4 Servings

Ingredients
3 cups water
1 1/2 cups steel-cut oats
1 tsp cinnamon
2 apples

Optional: nuts and fruit toppings

Instructions

  1. Combine all ingredients in the crock pot.
  2. Cook on low for 6-8 hours, on high for 3-4 hours, or until oats are tender.
  3. Top with more fruit and nuts, if you’d like.

Photo Source: Flickr

Creamy Garlic Mashed Potatoes

Mashed potatoes are such a great comfort food. We made them a bit healthier by using broth instead of cream and Greek yogurt instead of sour cream to give this recipe some extra protein, and to reduce the fat. Try leaving the skin on your potatoes for extra fiber and flavor.

Makes: 10 Servings

Ingredients
2 pounds red or yukon gold potatoes (peeled and cut into chunks)
4 garlic cloves, minced
1/4 cup low sodium chicken or vegetable broth
1/3 cup Greek yogurt, plain, non fat
1 Tbs butter

Optional: 1/4 tsp salt and pepper

Instructions

  1. Combine potatoes and garlic in a large pot and fill with cold water. Bring to a boil, then cover and lower heat to medium. Simmer for about 20 minutes until potatoes are tender.
  2. Drain water, then put potatoes and garlic back in the pot.
  3. Add all other ingredients and mash together until smooth. Add extra broth if you prefer thinner mashed potatoes. Season with salt and pepper.

Notes: Leave the skin on your potatoes to make this recipe even healthier. Be sure to wash them thoroughly before boiling.

Simple Roasted Carrots

Not a big fan of vegetables? Roasting them is a great way to make them taste delicious. You can add any spices you like. Try our roasted root vegetables, roasted broccoli, or roasted cabbage recipes for other ideas!

Makes: 4-6 Servings

Ingredients
12 medium carrots, raw
2 Tbs olive oil
1/4 teaspoon salt
1/2 teaspoon pepper

 

Instructions

  1. Preheat oven to 400°F. Clean carrots well, and peel with vegetable peeler if you’d like. Cut carrots in half if large, and then into about 3in pieces.
  2. Add the cut carrots to a large bowl. Add the remaining ingredients and toss well. Spread the seasoned carrots evenly on a sheet pan.
  3. Roast for approximately 20 minutes.

*Note : calories based on 6 servings in the recipe