School Morning Recipes
1. Whole grain toast (or whole wheat rounds) with natural peanut butter and all–fruit jam or honey with 1% milk.
2. Instant oatmeal with walnuts or sunflower seed and raisins with 1% milk or small glass of 100 % orange juice.
3. Whole grain cereal with banana slices and 1 % milk (could mix a whole wheat cereal with a lightly sweetened cereal).
4. Hard-boiled eggs with whole-wheat toast and fruit.
5. Microwave egg in a cup:
Spray a 12-ounce microwave safe cup with cooking spray. Mix egg with milk and pour into prepared cup. (May add a touch of pepper) Microwave for 45 seconds and carefully stir, put back in microwave and cook 30 longer or until set. Top with cheese and enjoy.
6. No Fat Greek Yogurt, fruit and granola parfaits (may add a touch of honey to the yogurt)
On the Weekend, When You Have More Time... Whole Grain and Nut Pancakes
1 1/2 cups old-fashioned oatmeal
1 1/2 cups whole-wheat flour
2 teaspoons baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1 1/2 cups buttermilk
1/2 cup 1 % milk
½ cup applesauce
1/3 cup sugar
4 tablespoons chopped walnuts (optional)
Grind the oats in a blender or food processor until fine. In a large bowl, combine ground oats, whole-wheat flour, baking soda, baking powder, and salt.
In another bowl, combine buttermilk, milk, applesauce, eggs and sugar with an electric mixer until smooth. Mix wet ingredients into dry with a few swift strokes. Stir in nuts, if desired.
Lightly oil a skillet or griddle, and preheat it to medium heat. Ladle 1/3 cup of the batter onto the hot skillet; cook the pancakes for 2 to 4 minutes per side, or until brown.
6 to 8 whole wheat frozen waffles
1 cup chopped low sodium ham
1 cup shredded low fat cheese
3 eggs, beaten
1/4 cup heavy cream
1/2 teaspoon salt
2 tablespoons grated Parmesan cheese
Warm maple syrup
Preheat oven to 350 degrees. Toast waffles until crisp. Spray a baking sheet with nonstick cooking spray and place the waffles on the sheet. You can also use parchment paper or foil for easy cleanup. Sprinkle ham and cheese over the waffles. In medium bowl, combine eggs, heavy cream, salt, and pepper and beat until combined. Carefully spoon egg mixture over each waffle. Try to keep the egg mixture in the waffle, but if some spills on the baking sheet that's okay. You may need to use more or fewer waffles for this amount of egg, depending on their size. When the waffles are covered with the egg mixture, sprinkle with Parmesan cheese. Bake for 18-24 minutes or until egg mixture is puffed and cheese is lightly browned. Sprinkle with powdered sugar and serve with warmed maple syrup.