Category

Healthy Breakfast Recipes

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Oatmeal Pistachio Cookies

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These nutritious cookies are excellent to have around especially during busy school days because your kids can just grab and go.

Ingredients :

Directions:

Preheat oven to 375 F (190 C). Lightly grease two cookie sheets with cooking spray.

In a large bowl, combine applesauce, sugar, egg, milk and vanilla. Beat at medium speed until well blended.

In a separate bowl, combine flour, cinnamon, salt, and soda. Add flour mixture into creamed mixture and mix at low speed until just blended. Stir in oats and nuts.

Drop rounded tablespoonfuls of dough about 2-inches apart onto prepared cookie sheets.

Bake for 12 to 15 minutes or until golden. Let stand for 2 to 3 minutes on cookie sheets and then transfer to a wire rack to cool completely.

Serve or store in an air-tight container.

Nutritional Information:

 Amount Per serving: 1 cookie  Energy: 91.8 calories
 Total Fat 2.7 g
 Cholesterol 6.4 mg
 Sodium 65.5 mg
 Total Carbohydrates 17.0 g
 Dietary Fiber 1.8 g
 Protein 2.7 g

 

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Apple Orange Slices with Cottage Cheese Dip

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A fun way to serve fruits to your kids, for their daily dose of fiber and antioxidants.

Ingredients :

Directions:

Whisk together cottage cheese, sour cream and orange juice in a small bowl. Cover and chill until ready to serve.

Remove core and slice apples lengthwise into bite-sized pieces.

Peel orange and cut into segments.

Arrange fruits in a serving dish with dip at the center.

Serve and enjoy.

Nutritional Information:

 Amount Per serving: 3 ounces + 2 Tbsp. dip  Energy: 186.2 calories
 Total Fat 2.7 g
 Cholesterol 5.5 mg
 Sodium 187.6 mg
 Total Carbohydrates 33.9 g
 Dietary Fiber 5.6 g
 Protein 8.6 g

 

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Mango Avocado Breakfast Shake

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This yummy smoothie recipe will provide your kids with a healthy boost of energy.

Ingredients :

Directions:

Place all ingredients in a blender. Process for 30 seconds of until smooth.

Pour in individual glasses.

Serve and enjoy.

Nutritional Information:

 Amount Per serving: 1 cup  Energy: 140.8 calories
 Total Fat 7.6 g
 Cholesterol 0.0 mg
 Sodium 52.0 mg
 Total Carbohydrates 15.5 g
 Dietary Fiber 4.5 g
 Protein 4.5 g

 

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Salmon Peas and Egg Wrap

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This wonderful egg wrap recipe with salmon makes a very filling breakfast or lunch.

Ingredients :

Directions:

Whisk together mayonnaise, mustard and honey in a small bowl.

Heat oil in a skillet or non-stick pan over medium-high. Pour beaten egg, salmon and peas; cook stirring for 3-5 minutes. Remove from heat.

Spread mayo-mustard mixture at the center of  each tortilla. Top with lettuce and egg-salmon mixture. Roll up tightly.

Cut each wrap in half. Place in individual plates.

Serve and enjoy.

Nutritional Information:

 Amount Per serving: 1 wrap  Energy: 286.9 calories
 Total Fat 12.8 g
 Cholesterol 178.7 mg
 Sodium 494.4 mg
 Total Carbohydrates 27.0 g
 Dietary Fiber 3.3 g
 Protein 16.2 g

 

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Good Morning Smoothie

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Quick and easy way to serve breakfast, this smoothie recipe is made with banana, orange juice and low-fat dairies.

Ingredients :

Directions:

Place all ingredients in a blender. Process for 30 seconds or until smooth.

Pour in individual glasses. Garnish with sliced strawberry, if desired.

Serve and enjoy.

Nutritional Information:

 Amount Per serving: 1 cup  Energy: 167.8 calories
 Total Fat 4.2 g
 Cholesterol 11.3 mg
 Sodium 91.1 mg
 Total Carbohydrates 26.0 g
 Dietary Fiber 1.4 g
 Protein 7.0 g

 

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Pink Blush Strawberry Smoothie

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If your kids don’t have time for a hearty breakfast this is the recipe for you. A perfect smoothie to start the day!

Ingredients :

Directions:

Place all ingredients in a blender. Process for 30 seconds or until smooth.

Pour in individual glasses. Garnish with sliced strawberry, if desired.

Serve and enjoy.

Nutritional Information:

 Amount Per serving: 1 cup  Energy: 151.6 calories
 Total Fat 3.4 g
 Cholesterol 8.8 mg
 Sodium 75.7 mg
 Total Carbohydrates 25.9 g
 Dietary Fiber 3.3 g
 Protein 6.3 g

 

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Buttermilk Pancakes with Orange Apricot Sauce

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Go ahead and try these healthy pancakes for a family weekend morning treat!

Ingredients :

Directions:

To Prepare the Sauce:
In a saucepan bring water to a boil. Add apricots and vanilla extract. Cook for 5 to 7 minutes over medium-high heat.

Add orange juice; cook for another 7 to 10 minutes or until it thickens. Remove from heat. Set aside.
To Prepare the Pancakes:
Mix together flour, baking powder, baking soda, salt, and sugar in a large bowl.

In a separate bowl, whisk together eggs, buttermilk, and 2 tablespoons melted butter; set aside until ready to cook.

Lightly grease griddle or non-stick pan with cooking spray and heat over medium-high. Test griddle or pan by sprinkling a few drops of water on it. If water beads up and spatters off griddle, it is hot enough.
Pour the egg mixture onto the flour mixture. Mix with wooden spoon to combine. Do not over stir; a few small lumps are fine.

Ladle, about 1/2 cup of the pancake batter in the griddle. When pancakes have bubbles on top and are slightly dry around edges, about 2 to 3 minutes, flip over. Cook until golden on bottom, about 1 minute. Repeat procedure with remaining batter.

Serve warm in individual plates drizzled with prepared orange apricot sauce.

Nutritional Information:

 Amount Per serving: 1 pancake + 2 Tbsp sauce Energy: 267.9 calories
 Total Fat 7.0 g
 Cholesterol 19.2 mg
 Sodium 368.3 mg
 Total Carbohydrates 46.0 g
 Dietary Fiber 2.1 g
 Protein 7.1 g

 

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Happy Kids Pizza Omelet

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Happy Kids Pizza Omelet

Serve this delightful omelet to your kids. It’s quick, easy and tasty in every bite!

Ingredients :

Directions:

Beat eggs. Set aside.

Heat oil in an oven-proof pan over medium-high. Pour half of the beaten egg, cook until the top is almost set. Spread half of the pizza sauce evenly and top with mushrooms, bell pepper and olives. Pour the remaining egg. Bake for 5-7 minutes or until set.

Top with remaining pizza sauce and sprinkle with parmesan and mozzarella cheese. Garnish with olives and bell pepper, if desired. Bake for another 2 to 3 minutes to melt the cheese.

Slice into four and garnish with fresh parsley.

Serve and enjoy.

Nutritional Information:

 Amount Per serving: 3 ounces  Energy: 162.0 calories
 Total Fat 11.2
 Cholesterol 170.2 mg
 Sodium 346.7 mg
 Total Carbohydrates 6.0 g
 Dietary Fiber 2.0 g
 Protein 9.5

 

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Peanut Butter Banana Bites

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Both banana and peanut butter are breakfast staples that kids really love. Roll it up with whole-wheat tortilla for a satisfying meal in less than 5 minutes!

Ingredients :

2 small bananas

Directions:

Place tortilla on a clean work surface or board.

Spread 1 1/2 tablespoons peanut butter on one side of each of the tortillas.

Place banana at the center. Roll it up to enclose filling. Slice each roll into 6 pieces.
Nutritional Information:

Amount Per serving: 1 roll (6 bites) Energy: 308 calories
Total Fat 12.7 g
Cholesterol 0.0 mg
Sodium 268.0 mg
Total Carbohydrates 43.9 g
Dietary Fiber 5.2 g
Protein 9.4 g

 

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English Muffin Sandwiches

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English Muffin Sandwiches

These English Muffin Sandwiches are a great breakfast option that many people enjoy. Replace the traditional ingredients for a healthier version. They can also be prepared in advance and stored in the refrigerator; making it easy to eat well on the go.

Ingredients:

  • 1 12-ounce pack of English muffins (use multi-grain)
  • 6 eggs (try egg whites)
  • 1 cup Cheddar cheese shredded (replace with mozzarella cheese)
  • 1/4 cup green onion chopped
  • 2 1/2 tablespoons vegetable oil (canola or olive oil preferred)
  • 6 ounces ground breakfast sausage (replace with lean, low salt turkey sausage)

Directions:

Cut open the muffins with a fork and toast them in a toaster. In a large bowl, combine together the eggs, the green onions and cheddar cheese. In a skillet, heat the vegetable oil, pour out the egg mixture, and let it fry like an omelet. Flip on the other side and let it cook through. Remove when done.

While the eggs are frying, mould the ground sausage into small patties. On another skillet, fry the sausage patties until browned. Remove from the skillet and drain them on paper towels.

Prepare the muffin sandwiches by layering a piece of the fried egg and a sausage patty between the two muffin pieces.

If you plan to store the sandwiches, let everything cool before making the sandwiches. Once cooled, prepare the sandwiches place in sandwich bags or plastic wrap and freeze. While serving, reheat in the microwave. They could also be made with ham, vegetables or bacon.

Makes 6 sandwiches.

Nutritional Information:

Amount Per Serving Calories: 381
Total Fat 20.9g
Saturated Fat 1.5 g
Cholesterol 248mg
Sodium 519mg
Total Carbohydrates 26.9g
Dietary Fiber 0.1g
Protein 20.6g

Suggested replacement ingredients will provide healthier nutritionals.

These English Muffin Sandwiches are a great breakfast option that many people enjoy. Replace the traditional ingredients for a healthier version. They can also be prepared in advance and stored in the refrigerator; making it easy to eat well on the go.

Ingredients:

  • 1 12-ounce pack of English muffins (use multi-grain)
  • 6 eggs (try egg whites)
  • 1 cup Cheddar cheese shredded (replace with mozzarella cheese)
  • 1/4 cup green onion chopped
  • 2 1/2 tablespoons vegetable oil (canola or olive oil preferred)
  • 6 ounces ground breakfast sausage (replace with lean, low salt turkey sausage)

Directions:

Cut open the muffins with a fork and toast them in a toaster. In a large bowl, combine together the eggs, the green onions and cheddar cheese. In a skillet, heat the vegetable oil, pour out the egg mixture, and let it fry like an omelet. Flip on the other side and let it cook through. Remove when done.

While the eggs are frying, mould the ground sausage into small patties. On another skillet, fry the sausage patties until browned. Remove from the skillet and drain them on paper towels.

Prepare the muffin sandwiches by layering a piece of the fried egg and a sausage patty between the two muffin pieces.

If you plan to store the sandwiches, let everything cool before making the sandwiches. Once cooled, prepare the sandwiches place in sandwich bags or plastic wrap and freeze. While serving, reheat in the microwave. They could also be made with ham, vegetables or bacon.

Makes 6 sandwiches.

Nutritional Information:

Amount Per Serving Calories: 381
Total Fat 20.9g
Saturated Fat 1.5 g
Cholesterol 248mg
Sodium 519mg
Total Carbohydrates 26.9g
Dietary Fiber 0.1g
Protein 20.6g

Suggested replacement ingredients will provide healthier nutritionals.