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Our Blog: A Collection of Resources: September 15th, 2021

Better Breakfast Month

Breakfast is often considered the most important meal of the day, and for good reason! Breakfast is the time for your body to replenish your energy supply that was used up overnight while also providing essential nutrients for overall health. For kids, their day is full of activity and learning opportunities, so fueling their bodies and brains is important first thing in the morning. Including foods with a balanced amount of carbohydrates and protein will help ensure your child had enough energy and brain power to make it through to their next meal.

These Grow-Fit inspired recipes will give a healthy and delicious start to your family’s day:

 

Blueberry Overnight Oats

Serves 1

Ingredients:

½ C old fashioned Oats

½ C plain or vanilla yogurt

½ C blueberries, fresh or frozen (defrosted)

Optional Add-ins: mashed banana, chia seeds, cinnamon

 

Instructions:

  1. Combine blueberries, yogurt, and oatmeal.
  2. Cover and refrigerate overnight.

 

 

Smashed Avocado, Black Bean & Tomato Toast

Serves 2

Ingredients:

1 medium beefsteak tomato, sliced

¼ Tsp cumin

½ Tbsp olive oil

2 pieces multigrain or whole wheat bread, toasted

1 small avocado

½ lime, juiced

½ cup canned black beans, rinsed

 

Instructions:

  1. Preheat oven to 400 degrees F.
  2. Line a small baking sheet with parchment paper.  Spread tomato slices out across the baking sheet.  Drizzle with olive oil and sprinkle with salt, pepper and cumin. 
  3. Roast tomatoes for 15 minutes.  Remove from oven and let cool.
  4. While the tomatoes are roasting, smash the avocado in a small bowl. Add the lime juice and stir in the black beans.
  5. Spread the toasts with the avocado mixture and top each with 1-2 slices of tomato.  

Recipe adapted from: https://www.blissfulbasil.com/smashed-avocado-black-bean-roasted-tomato-toasts/

 

Grab & Go Egg Muffins
Serves 12

Ingredients:

12 eggs

2 C shredded cheese (your choice)

3 C chopped veggies (suggestions: broccoli, peppers, onions, mushrooms, asparagus, or spinach)

2 C diced turkey sausage or Canadian bacon

3 small green onions, diced

Salt & Pepper, to taste

 

Instructions:

  1. Preheat oven to 375 degrees F. Spray muffin tin with nonstick spray.
  2. Cook meat as needed, then dice.
  3. Break eggs into a pourable container such as a large measuring cup.   Beat eggs well so they are completely combined.
  4. Season eggs with salt and pepper.  
  5. Layer meat, veggies, cheese, and green onions into the muffin tin.  
  6. Pour the eggs over top.  Stir gently with a fork to combine the ingredients in each tin. 
  7. Bake for about 30 minutes until muffins have risen and are slightly brown.
  8. Let the muffins cool for 15-20 minutes before removing from the muffin tins.
  9. Serve or store the muffins in a large plastic container with a tight fitting lid.   The muffins can be reheated in microwave for about 30-45 seconds for a quick grab and go breakfast.

 

Yogurt & Granola Parfait

Serves 4

Ingredients:

4 C (32 oz) Yogurt (vanilla or fruit flavored)

1 C granola

1 C peaches, diced (fresh or frozen and defrosted)

 

Instructions:

  1. Set out four cups or bowls.
  2. Layer ¼ cup yogurt, 1 Tbsp granola, and 1 Tbsp fruit in each cup or bowl.  Repeat 3 times, finishing with a final layer of yogurt.
  3. Sprinkle a touch of granola on top of each.
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