Ask the dietitian: Single Back to School Breakfast
If you missed to the market FRESHFARM Farmer this month, here is a breakfast assortment of healthy recipes back to school and guidance of Executive chef Randall Smith and Meaghan Butler, dietitian to help you and your family preparing for a school year without stress!
Save the date and join us the next time we are in the market farmer FRESHFARM Saturday, September 19, from 9:00 to 1:00 p.m. on Ellsworth Drive in downtown Silver Spring. We'll be back with live demonstrations of cooking, nutritional advice and health examinations
Healthy Back-to-School Breakfast Tips :.
1. Pick 3
Aim to include at least three of the five following groups of foods :. Fruits, vegetables, grains, dairy and protein
2. Plan ahead
Prepare breakfast in advance by cutting the fruit, boiled eggs in boiling point, or portioning ingredients smoothie the night before.
3. Eat mindfully
Taste your food, smelling your food, and learn to recognize when you feel full! Taking the time to live your breakfast will help you start the day right and also serve as a good example for your children or other household members.
4. Focus on nutrients - no calories
real food we provide calories and nutrients we need to nourish our bodies. Opt for fresh and whole foods over processed foods. Use caution when foods claim to have very few calories and extremely long lists of ingredients.
5. Wake up early
Feel like there is just not enough time in the morning? Set your alarm 15 minutes earlier than usual and make your morning meal a priority
Recipes :.
Peanut butter and fresh fruit Quesadillas
Serves 6
Ingredients:
• 6 10 "Flour Tortillas
• 1 Cup Shredded Cheddar
• 2 Tblsp. Cinnamon Sugar
• Chopped 1C fresh peaches, plums or apples
• 6 Tblsp. peanut butter
• Pan Spray as needed
• Preheat a large skillet over medium heat
Directions :.
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 the entire surface. Top with second tortilla
. spray a generous side with pan spray and throw quesadilla in a hot pan. Grill until crispy and brown on one side. Spray upper side, flip quesadilla and brown the other side.
Remove from pan and cut into quarters. . Serve hot or cold
watermelon and sunflower seeds
Ingredients:
3 Cups Chopped Watermelon
¼ cup sunflower seeds
½ juice lime
directions:
Combine ingredients and mix well
breakfast Smoothie
Serves 1
.: ingredients
• 1 cup fresh spinach
• 1 cup water
• ½ cup frozen mango
• ½ cup frozen pineapple
• 1 ripe banana
• 1 c. flaxseeds
• 1 c. almonds
Directions:
1. Stuck Pack 1 cup of leafy vegetables in a measuring cup and then toss into the blender with 1 cup water, 1 tbsp. almonds
2. Blend greens and water until the pieces of leaves were gone
3. Add the mango, pineapple and banana and mix again until smooth ( may need to add more water to the desired consistency)
4. Take with you! on-the-go or enjoy right away
Banana-Almond Night oats
Serves 1
Ingredients:
• ½ cup oats
• ¾ cup unsweetened almond milk
• ½ tsp. vanilla
• ½ tsp. ground cinnamon
• 1 c. flax or chia seeds
• 1 c. tablespoon almond butter
• 1 small ripe banana, sliced
Directions:
1. Combine all ingredients in the container or sealable Tupperware container
2. Shake / stir up 'a homogeneous mixture
3. Refrigerate and enter to go in the morning! (Can be refrigerated up to 3 days)
Avo-Toast
Serves 1
Ingredients:
1 Hard- boiled egg
2 slices whole wheat bread, toasted
½ avocado
salt and pepper to taste
Directions:
1. boil the egg: Place egg in a small saucepan. Cover with 1 inch of water. Bring to a boil over medium heat; when the water reaches a boil, cover and remove from heat. Let stand for 12 minutes
** Note :. This can be done in advance
2. Toast bread
3. Slice the avocado and boiled egg and add to grill
4. Season with salt and pepper to taste
You have questions about nutrition? Contact our dietitians Nutrition Office and outpatient diabetes at Adventist Hospital in Washington at (301) 891-6105.
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