10 Back-to-School Grab & Go Healthy Breakfast Tips

You know the summer is over when your alarm shrieks two hours earlier than it did last week and you’re standing by the coffee-maker nodding off while it brews, seemingly at a snail’s pace. Once the coffee is eagerly ingested, you start the perilous process of waking your kids for their first day back at school. The relaxed summer mornings are replaced with waking the dead, followed by chaotic bursts of panic, bickering, wishing you could get everyone fed and a final rush out the front door in order to avoid hearing the school bell ring. Leisurely fixing a healthy breakfast is unceremoniously canned.

When back to school sneaks up on you, breakfast is the first healthy habit to go. We all know that breakfast is the most important meal of the day, but it's crucial for those little minds focusing on both good behavior and learning throughout the day. Kids who skip breakfast have trouble concentrating, under-perform in memory tests and have low energy. In contrast, kids who eat breakfast tend to keep their weight under control, have lower blood cholesterol levels and fewer absences from school, as well as make fewer trips to the school nurse with stomach complaints related to hunger.

At Hilton Head Health,we capitalize on nutrition as an essential component for wellness and weight loss for our adult Guests. However, health and wellness are just as important for our kids! Here are 10 tips for fitting in a healthy breakfast among the back-to-school bedlam:

1. Trail Blazers: Make your own healthy breakfast trail mix and portion in baggies. Slip the baggies in your kid’s backpack, keep a few in your car’s glove box and throw one in your purse. Voila! Hidden trail mix, ready to eat, everywhere! Let your kids help pick out the nuts, raisins and dried fruits so they’re invested in the choice. (P.S. You can also do this with granola.)
2. Nice Catch Kid!: Cut up mixed fruit and portion in baggies then sprinkle with fresh lemon juice to keep it from browning. Keep the bag in the fridge overnight for a great kids breakfast when you're in a rush.
3. Smooth Move: Remember the fruit from tip #2? Use one of these bags for a smoothie. Throw the fruit from one baggie in the blender with some ice and Greek yogurt or a bit of peanut butter for some added flavor and protein. No child is going to refuse a smoothie! Nope, not gonna' happen. Keep some disposable cups on hand so that you don’t have to buy a new set of glasses every month. If you want to take this one step further, you can actually put all the ingredients for your smoothie in the blender pitcher the night before and keep it in the fridge. Pull it out in the morning and blend it while you hover over the coffee-maker as it’s brewing.
4. Sandwiched for Time?: Purchase a loaf of zucchini or banana bread from your local healthy grocery store. Slice it thinly and make sandwiches using cream cheese or peanut butter. Portion into baggies and keep in the fridge. A yummy grab and go kid's breakfast that they'll love!
5. Unleash the Quiche!: Make muffin-tin frittatas or quiches early in the week and store in the fridge or freezer. Wrap one in a paper towel, warm it in the microwave, and stick it in your kid’s hands -- as you’re signing that last minute permission slip. Garnish with a kiss on the cheek. (P.S. Leftovers are great for making frittatas). Here’s a video from Mom.me to get you started:



 

 

 

 

 

 

 

 

 

 

 

 

 

6. Speaking of leftovers: There’s nothing wrong with a non-traditional breakfast. Don’t be shy about microwaving some leftovers, especially if it’s a family favorite.
7. The Incredible, Edible Egg: The boiled egg is the original fast food. Always keep a few in the fridge for a shot of morning protein.
8. A Good-Day Parfait. Assemble a few yogurt, fruit and granola parfaits in disposable cups and store in the fridge. It looks, tastes and feels like a decadent morning treat that will send any kid off to school with a smile.
9. Stowaway Fruit. Stick an extra piece of fruit in your child’s lunchbox so they can eat it on the way to school. In the unlikely event that they actually ate breakfast before leaving the house, the fruit will make a great snack for later in the day.
10. Mamma Mia, Breakfast Pizza: Using a pre-made crust, scrambled eggs, bacon and cheese (you are welcome to add marinara sauce as well as veggies), make a breakfast pizza and portion slices into baggies. Heat a slice in the microwave, give it to junior and then ask for a tip.

Wishing you all a wonderful school year with healthy and happy kids! What's your favorite healthy breakfast recipe?

Healthy Recipes: Banana Oatmeal Pancakes

INGREDIENTS: 

½ cup Old-fashioned rolled oats

1 cup Water

2 Tablespoons Light brown sugar

2 Tablespoons Canola oil

½ cup Whole wheat flour

½ cup All-purpose flour

1 ½ teaspoons Baking powder

¼ teaspoon Baking soda

¼ teaspoon Salt

¼ teaspoon Ground cinnamon    

½ cup Skim milk

¼ cup Non-fat plain yogurt

1 each Mashed banana

1 each Egg

PREPARATION:

• In a large, microwave safe bowl, combine the oats and water.


• Microwave on high until the oats are creamy and tender; about three minutes.


• Stir in brown sugar and canola oil; set aside to cool slightly.


• In a separate bowl, combine the flours, baking powder, baking soda, salt, and ground cinnamon; whisk to blend.


• Add the milk, yogurt and mashed banana to the oats and stir until well blended; beat in the egg.


• Add the flour mixture to the oat mixture and stir until just moistened.


• Place a nonstick frying pan or griddle over medium heat; once hot, spoon ¼ cup pancake batter into the pan.


• Cook until the top surface of the pancake is covered with bubbles and the edges are lightly browned; about two minutes.


• Flip the pancake and cook for another 2-3 minutes.


• Repeat with remaining pancake batter.


• Serve with sugar free maple syrup or even bananas foster.

Chef’s Note:  If cooking for one person, make recipe as normal. Let leftover pancakes cool, bag them and then freeze for a later day. Top your pancakes with fresh fruit and berries to add even more flavor! 

Serving Size: 1 pancake     

Calories: 80                             

 Carbohydrates: 11 grams

Sodium: 95 milligrams

Fiber: 1 gram

 Protein: 2 grams

When We Eat Matters - Infographic

Recently, I have found myself skipping breakfast and eating later in the day. I'm not sure if it's the time change, but for some reason I just haven't been hungry in the mornings. I know that breakfast is important but why?  

If you're doing the 365 Health Challenge posted in the H3 newsletter this month, you already know that breakfast actually "breaks the fast" after a full night's sleep. It provides a jumpstart to our day by boosting energy levels, concentration and mood. 

Eating breakfast is also a habit seen in many successful weight managers. If you need even more proof of the benefits of breakfast, check out the infographic below from Massive Health.

Healthy Grab-and-Go Breakfast Ideas

We all know that breakfast truly is the most important meal of the day. Even if you aren’t a so call “breakfast eater,” you have to eat something! 

My new fly by breakfast is a Strawberry and Oats Smoothie. The mixture between the skim milk, fresh strawberries, raw rolled oats and a little nonfat plain yogurt helps me start my day off right.  I have my protein from my low fat dairy products, I enjoy eating grains in their whole form, and I get my fresh fruit that is pureed and not juiced.  This is used as a meal replacement for me so it runs me about 250 calories.  This smoothie leaves me feeling full and energized—your breakfast should not leave starving within 15 minutes of eating. 

If you are in a hurry in the mornings, I want to warn you that although these are quick breakfast ideas, everything takes some planning. Whether planning your shopping list or prepping items ahead of time, set aside some time when you’re not so busy to get your breakfast “grab-and-go” ready.

• Power Smoothies. Did you know you can actually make smoothies ahead of time? Bag all your ingredients and place them in the freezer in single serve portions. This way you can just through them in the blender, add your dairy and go. Another option it to pre-blend a couple smoothies without adding ice. Portion them in a to-go cup and keep cool in the refrigerator. You could also put your smoothie in a freezer-friendly container and pull it out before getting ready in the morning to it’s thawed just in time to walk out the door.


• Hard boiled eggs are cheap, quick and filling. Peel them ahead of time and place them in a zip lock bag in the refrigerator. Eggs are packed with choline, which is important in brain function. I don’t know about you, but I could use all the help I can get to wake my brain up in the mornings.


• Premade egg and vegetable sandwiches. Make them, wrap them, microwave when ready and go!  These are great on whole wheat English muffins, or whole wheat sandwich thins. Keep your sandwiches from getting boring by using a variety of pre-cut and washed vegetables such as lettuce, tomato, peppers, mushrooms, onion, zucchini, or even small cubes of potato. You can also add salsa or fresh herbs like cilantro and basil to your sandwich.


• Eye-Opener Oatmeal. Have oatmeal made for the week so all you have to do is add a little water or milk and re-heat.  To make it even easier, pre-portioned your oatmeal in Rubbermaid containers so you know exactly how much you’re having each day. 


• Whole wheat French toast or pancakes. Like to cook breakfast on the weekends?  Reserve what’s left or make extra and keep them in zip lock bags so all you have to do is pop your toast or pancakes in the toaster or microwave.  Place fresh fruit on top and eat with light or sugar free syrup.  If sitting down to eat off a plate is out of the question, incorporate your fruit by adding it to the batter itself making blueberry or banana French toast or pancakes.


• Fresh fruit parfait. Again, use Rubbermaid containers to prepare your parfaits ahead of time. Add a layer of various fruit then low-fat yogurt and continue. Top with whole grain cereal or granola before eating. You can also opt to simply enjoy your fresh fruit plain. Pre-wash berries and place them in zip-lock bags or plastic containers. It’s never easy peeling oranges, kiwi or grapefruit on the train or in your car so do it ahead of time. Peeling, washing and cutting fruit as soon as you get home from the grocery store makes it’s easy to grab and go no matter where you are. You’re also more likely to eat your fruit instead of letting it go bad.

Keep in mind, you have to make time to eat something in the morning, as food is fuel to the brain so chances are you will perform much better not only at work but overall in your thought process.

If you have a refrigerator available at work, leave cereal and milk there. Great cold cereals to eat are All Bran Flakes, Wheat Chex, Multi-Grain Cheerios, Kashi- Go Lean, Grape Nuts, Kellogg’s Protein Plus and Shredded Wheat.  Shoot for cereals that have at least 3 grams of fiber per serving.

Healthy Recipes: Meyer's and Peach Topping on Whole Wheat French Toast

Meyer's and Peach Topping 

INGREDIENTS:

4 Peaches, very ripe, sliced medium thickness

2 Tablespoons Brown sugar

3 Tablespoons Meyer’s rum

½ teaspoon Cinnamon

2 Tablespoons Pecans, chopped (optional)

PREPARATION:

• Preheat sauté pan on medium heat.


• Add sliced peaches and brown sugar


• Once peaches and brown sugar heat and sugar dissolves, add the rum and cinnamon


• Let the rum reduce and stir occasionally.


• Serve warm over low fat ice cream, whole wheat pancakes or French toast.


• Pecans if wanted can be added at the very end.

Chef’s Note:  If more liquid is needed, add 1 cup of apple or pineapple juice.  If more calories are available for your breakfast you can add 1 tablespoon of unsalted butter to the recipe. You would add the butter at the beginning to sauté your peaches.  Another option would be to add ¼ cup of sugar free maple syrup instead.

Number of Servings: 6

Serving Size: 1/3 cup

Calories: 90

Fat Grams:  1 (with the pecans)

French Toast

INGREDIENTS:

4 slices Whole wheat bread

1/2 cup Egg beaters

1 teaspoon Cinnamon, ground

1/4 teaspoon Vanilla extract

PREPARATION:

• Combine egg beaters, cinnamon and vanilla extract into a medium-sized bowl.


• Heat a non stick skillet or griddle and spray with canola oil. Dip each slice of bread into the batter


• Place battered slices on skillet or griddle. Lightly brown on each side.


• Serve 1 slice with Meyer's Peach Topping.

Number of Servings: 4

Serving Size: 1 slice

Calories: 55 (Peach topping not included)

Fat grams: 2

H3 Recipe: Banana Bread French Toast

 

INGREDIENTS:

Banana Bread:

1 ½ cup Flour

1 ½ cup Ground flax seed

¾ cup Sugar

1 teaspoon Baking powder

½ teaspoon Baking soda

½ teaspoon Salt

½ cup Egg Substitute

¼ cup Apple butter

2 Tablespoons Vegetable Oil

1 cup Mashed banana

 

French Toast Batter:

2 cups Egg substitute/ egg beaters

1 cup Skim milk

1 Tablespoon Cinnamon

2 teaspoons Vanilla Extract

PREPERATION:

Banana Bread:

• Preheat oven to 350°.


• Spray one loaf pan with oil.


• Mix dry ingredients in one bowl and wet ingredients in another bowl.


• Make a well in the dry ingredients and pour the wet ingredients in.


• Mix lightly until just combined.


• Bake 1 hour in a loaf pan.

 French Toast:

• Make batter and reserve in one bowl.


• Lightly spray sauté pan with cooking spray.


• Dip bread in batter.


• Place coated bread in sauté pan. Sear on each side until toasted.


• Sprinkle with powdered sugar and garnish with fruit.

Chef’s Note:  These French toast slices freeze very well, and can be reheated in a toaster oven or even a toaster at frozen state.  Make a whole batch and freeze the rest, it becomes a healthier convenience later.

Number of servings: 8

Serving Size: 1 slice

Calories: 140

Fat Grams: 1

H3 Recipe: Breakfast Potatoes

 



INGREDIENTS:

12 each Red bliss potatoes, washed

1 each Onion, chopped

1 each Green peppers, washed, chopped

2 teaspoon Olive oil

½ teaspoon Garlic powder

½ teaspoon Salt

¼ teaspoon Pepper

PREPARATION:

• Preheat oven to 400° F


• Cut potatoes into large chunks


• Chop vegetables.


• In medium size mixing bowl, add oil, potatoes, salt and pepper


• Toss potatoes until they are evenly coated with oil and spices.


• Place potatoes on baking sheet.


• Roast in oven for about 20 minutes.  Be sure to check on them every 10 minutes to flip them over/around.  This will aide in even browning.


• In medium sauté pan, sauté onions and peppers until tender.


• Then set aside, keeping warm.


• Once potatoes are finished in the oven, toss the potatoes with the cooked vegetable mixture, and serve.

Chef’s Note:  To make sweet potato fries, just cut sweet potatoes potatoes into thick long strips instead of chunks. These go great with any protein of choice and give great color and variety to your meals!

 

Serves: 4

Serving size: ½ cup

Calories: 100

Fat: 2

H3 Recipe: H3 Eye-Opener Oatmeal

Begin every morning with the famous H3 Eye-Opener Oatmeal! Top with fresh berries, ground flax seed or granola.

 

INGREDIENTS:

1 ½ Cups Water

1 ½ Cups Skim Milk

½ Cup Oat Bran

½ Cup Quick Oats

1 teaspoon cinnamon

2 teaspoons Vanilla Extract

1 Banana, mashed

 

 PREPARATION:

• In a sauce pot, add liquids, cinnamon, vanilla, and mashed banana


• Bring to just below a boil


• Turn off heat; whip in oat bran and quick oats


• Mix well; cover and let sit for 10 minutes or desired thickness

 

Number of Servings: 3

Serving Size: 1 Cup

Calories: 140

Fat Grams: 2.5

H3 Recipe and Demo Video: Super 6 Smoothie

Two Demos in one week!  Watch as Elvira whips up the H3 Super Six Smoothie.

 



 

H3 Super Six Smoothie

Make a delicious dent in your daily nutrient needs with this quick, high fiber, liquid power breakfast, combining six ‘super foods’ for super health.  Enjoy a smoothie this weekend for breakfast or split the recipe for the perfect afternoon Metabo!

Super Foods: Nuts, Flax, Berries (black and blue are the best), seaweed, mango and yogurt.

 

Ingredients:

1 Tablespoon raw almond slices

1 Tablespoon ground Flax

¼ cup organic berries (blue, black, raspberries)

½ cup mango nectar

¼ cup low fat plain yogurt

1 Tablespoon fat free protein powder with Spirulina

½ cup ice

 

Method:

Combine all of the ingredients in a blender and process on high for 2 minutes.  Drink and serve immediately.

 

Yield: about 10 ounces

Calories: 218

Fats: 5.5

 

Visit our YouTube channel for other great cooking demos and tips and the Member’s Only website for over 200 H3 Recipes!

Take the Breakfast Challenge

Here at H3, we are making December the month for our very own ‘breakfast challenge’.  As part of our employee wellness program, this month marks the first mission. 

Why don’t you take the challenge with us?  Try eating a healthy breakfast at least 5 times a week. 

 

Here’s why…

Eating a balanced breakfast is important for your body in so many ways.  Not only does it jumpstart your metabolism, but gives you a chance to start the day with a healthy and nutritious meal. 

When you eat a healthy breakfast, you’re more likely to:

- Eat more vitamins and minerals

- Eat less fat and cholesterol

- Have better concentration and productivity throughout the morning

- Control your weight

- Have lower cholesterol, which reduces your risk of heart disease

 

Now that you know why you should eat a healthy breakfast, you may be wondering what counts as ‘healthy’. 

A healthy, balanced breakfast consists of:

Whole grains.  Examples include: oatmeal, whole-grain cereals (like Fiber One, Kashi Go Lean), whole-grain rolls, English muffins, and granola

Low-fat protein/dairy.  Examples include: eggs, egg whites, soy milk, skim milk, cottage cheese, low-fat yogurt, and low-fat cheese

Fruits and Vegetables.  These can be added to compliment the above, for example: fresh berries, bananas and apples in cereal or hot oatmeal and peppers, mushrooms, and tomatoes in an omelet.

 

A combination of each will provide the right amount of complex carbohydrates, fiber, protein and a small amount of fat to keep you full and satisfied through the morning.  Try to choose one or two options from each for a well balanced breakfast. 

 

A Few Quick & Easy Options

- Cooked oatmeal with almonds or dried cranberries 

- Cold cereal topped with blueberries or a banana 

- Multi-grain pancakes with fruit and yogurt  

- A whole-grain waffle with peanut butter and banana 

- Egg white omelet with peppers and mushrooms

- Low-fat yogurt, granola and fruit

 

[Source: Mayo Clinic: Healthy Breakfast]