Make sure your child is well supplied with a healthy breakfast before going to school. This is an excellent time to set some goals for healthier habits and new behaviors.
From better academic performance to improved classroom behavior, eating breakfast before school helps students excel. The good news is that a healthy breakfast doesn’t have to take a long time to prepare or enjoy!
At the breakfast table, in the car or on the bus, enjoy a healthy breakfast of Grab-and-Go Breakfast Bites with Bran Muffins and Grapefruit with Yogurt Dip.
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GRAB-AND-GO BREAKFAST BITES
Number of servings: 10 or more
Total preparation time: 15 to 30 minutes
Actual cooking time: 15 to 30 minutes
INGREDIENTS:
1 bag (12 ounces, steam-in-the-bag) frozen Broccoli florets, steamed according to package directions
6 eggs
1/2 cup low-fat milk
1/8 teaspoon salt
1/4 teaspoon ground black pepper
1/2 teaspoon garlic powder
1/2 teaspoon dried oregano
2 tablespoons chopped red bell pepper (about 1/4 of a pepper)
1 cup (4 ounces) shredded cheddar or mozzarella cheese
PREPARATION:
1. Preheat oven to 350 F. Coat 12 muffin cups in a muffin/cupcake pan with non-stick cooking spray; set aside.
2. On a cutting board, roughly chop 1 cup of steamed broccoli. Place chopped broccoli in medium mixing bowl; use remaining broccoli for another purpose.
3. To the bowl of broccoli, add all remaining ingredients except cheese; whisk together.
4. Using a 1/4-cup measuring cup, divide mixture among 12 muffin cups; top each cup with about 1 rounded tablespoon of cheese. Bake for 20-22 minutes or until set. Cool for 5 minutes before removing from muffin cups.
Makes 12 Bites
COOK’S NOTES:
To avoid extra clean-up of baked-on egg, heavily spray sides and bottoms of muffin cups or use aluminum foil cupcake liners if planning to eat immediately; can also be warmed for 5 minutes in a 350 F oven. (Do not put foil-lined Bites in the microwave.)
Source: WA State Dairy Council + Dairy Council of CA
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BRAN MUFFINS
Number of servings: 8
Total preparation time: 15 to 30 minutes
Actual cooking time: 15 to 30 minutes
INGREDIENTS:
1 cup flour
1/2 cup sugar
2 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/4 cups bran cereal
1 cup low-fat milk
1 egg
1/4 cup oil
PREPARATION:
Combine first 5 ingredients and let set.
Combine bran and milk, let stand 5 minutes. Add in eggs and oil and stir in flour mixture.
Fill greased muffin tins. Bake for 15-20 minutes at 400 F.
Source: Tammy
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GRAPEFRUIT WITH YOGURT DIP
Number of servings: 4
Total preparation time: less than 15 minutes
Actual cooking time: No cooking required
INGREDIENTS:
2 red grapefruits, peeled, skinned, and cut into chunks
3 cups plain Greek-style yogurt, fat-free
6 tablespoons honey
3 teaspoons fresh lime juice
1/2 teaspoon cardamom (optional)
PREPARATION:
In a mixing bowl, stir together the yogurt, honey, lime juice and cardamom (if desired). Divide into four bowls and serve with equal portions of the grapefruit.
Yield: 3/4 cup
Prep-time: 10 minutes
Source: MM User
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"Family Meals Matter" features registered dietitian-approved recipes with foods from all the food groups to reflect Dairy Council of California's nutrition philosophy. For more information, nutrition tools and additional family meal recipes, visit healthyeating.org
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