Healthy Breakfast and Snack Recipes

The recipes below were found on http://www.eatingwell.com/.

Mini Mushroom-&-Sausage Quiches
1 dozen mini quiches
Active Time: 30 minutes
Total Time: 1 hour

Ingredients

  • 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces
  • 1 teaspoon extra-virgin olive oil
  • 8 ounces mushrooms, sliced
  • 1/4 cup sliced scallions
  • 1/4 cup shredded Swiss cheese
  • 1 teaspoon freshly ground pepper
  • 5 eggs
  • 3 egg whites
  • 1 cup 1% milk

Preparation

  1. Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray (see Tip).
  2. Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.
  3. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.
  4. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

Tips & Notes

  • Make Ahead Tip: Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.
  • A good-quality nonstick muffin tin works best for this recipe. If you don't have one, line a regular muffin tin with foil baking cups.

Nutrition

Per quiche: 90 calories; 5 g fat ( 2 g sat , 1 g mono ); 105 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 9 g protein; 0 g fiber; 217 mg sodium; 108 mg potassium.


Almond-Honey Power Bar
8 bars
Active Time: 30 minutes
Total Time: 1 hour (including chilling)
Ingredients
  • 1 cup old-fashioned rolled oats
  • 1/4 cup slivered almonds
  • 1/4 cup sunflower seeds
  • 1 tablespoon flaxseeds, preferably golden
  • 1 tablespoon sesame seeds
  • 1 cup unsweetened whole-grain puffed cereal (see Note)
  • 1/3 cup currants
  • 1/3 cup chopped dried apricots
  • 1/3 cup chopped golden raisins
  • 1/4 cup creamy almond butter (see Note)
  • 1/4 cup turbinado sugar (see Note)
  • 1/4 cup honey
  • 1/2 teaspoon vanilla extract
  • 1/8 teaspoon salt
Preparation
  1. Preheat oven to 350°F. Coat an 8-inch-square pan with cooking spray.
  2. Spread oats, almonds, sunflower seeds, flaxseeds and sesame seeds on a large, rimmed baking sheet. Bake until the oats are lightly toasted and the nuts are fragrant, shaking the pan halfway through, about 10 minutes. Transfer to a large bowl. Add cereal, currants, apricots and raisins; toss to combine.
  3. Combine almond butter, sugar, honey, vanilla and salt in a small saucepan. Heat over medium-low, stirring frequently, until the mixture bubbles lightly, 2 to 5 minutes.
  4. Immediately pour the almond butter mixture over the dry ingredients and mix with a spoon or spatula until no dry spots remain. Transfer to the prepared pan. Lightly coat your hands with cooking spray and press the mixture down firmly to make an even layer (wait until the mixture cools slightly if necessary). Refrigerate until firm, about 30 minutes; cut into 8 bars.
Tips & Notes
  • Make Ahead Tip: Store in an airtight container at room temperature or in the refrigerator for up to 1 week or freeze for up to 1 month; thaw at room temperature.
  • Ingredient notes: For this recipe, we like unsweetened puffed multi-grain cereal, such as Kashi’s 7 Whole Grain Puffs.
  • Almond butter can be found at natural-foods stores and large supermarkets, near the peanut butter.
  • Turbinado sugar is steam-cleaned raw cane sugar. It’s coarse-grained and light brown in color, with a slight molasses flavor. Find it in the natural-foods section of large supermarkets or at natural-foods stores.
Nutrition
Per serving: 244 calories; 10 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 38 g carbohydrates; 15 g added sugars; 5 g protein; 3 g fiber; 74 mg sodium; 313 mg potassium.
Breakfast Mini Pizzas
1 serving
Active Time: 10 minutes
Total Time: 10 minutes
Ingredients
  • 1 large egg, beaten
  • 2 tablespoons prepared marinara sauce
  • 1 whole-wheat English muffin, split and toasted
  • 2 tablespoons shredded Italian cheese blend
  • 2 slices pepperoni (optional)
Preparation
  1. Preheat oven or toaster oven broiler.
  2. Coat a small nonstick skillet with cooking spray and heat over medium-high heat. Add egg and cook, stirring often, until set into soft curds, 1 to 2 minutes. Spread marinara sauce on English muffin halves. Top with the scrambled egg, cheese and pepperoni (if using). Broil until the cheese is melted, 1 to 3 minutes.
Nutrition
Per serving: 265 calories; 10 g fat ( 4 g sat , 3 g mono ); 223 mg cholesterol; 30 g carbohydrates; 4 g added sugars; 16 g protein; 5 g fiber; 598 mg sodium; 308 mg potassium.
Nutrition Bonus: Calcium (28% daily value), Iron (16% dv), Magnesium (15% dv)

Some nutritious snack ideas or could even be added to your child’s lunch: my kids love them!
  1. Pretzel Kabobs (got this idea from Parents magazine) Ham, turkey, and cheese rolled up together, sliced, and skewered with pretzel sticks
  2. PB and J on a whole wheat mini bagel
  3. Reduce Fat String cheese and crackers
  4. Hummus with carrot sticks, celery and pita wedges
  5. Strawberry and banana smoothie, great for breakfast too!
  6. Popcorn with light butter or cheese, fun to do on movie nights
  7. Banana nut bread, will post recipe later.
  8. Turkey, cheese and hummus on mini wheat sandwich thin. I use hummus instead of mayo
  9. Almond honey power bar, on December’s recipe list.
  10. Low-fat yogurt and apple slices


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