Preheat oven to 350oF. Spray muffin tin with nonstick spray.
Add chopped vegetables to muffin tin.
Beat eggs in a bowl. Stir in salt, ground black pepper, and garlic powder.
Pour eggs into the muffin tin and bake for 20 to 25 minutes. Remove the tin from the oven during the last 3 minutes of baking. Sprinkle the cheese on top of the muffins and return the tin to the oven.
Bake until the temperature reaches 160oF or a knife inserted near the center comes out clean.
Tips: Use other vegetables such as mushrooms, tomato, or spinach instead of broccoli and peppers. Diced means to cut into small pieces (1/4 inch or less).
Nutrition information per serving: 110 calories, 6g total fat, 2.5g saturated fat, 0g trans fat, 190mg cholesterol, 200mg sodium, 4g total carbohydrate, 1g fber, 2g sugar, 8g protein
This information is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.
When it comes to a quick and healthy breakfast, a jar of “overnight oats” is a great option. This popular instant meal is convenient, nutritious, and delicious. You simply mix raw oats with yogurt and fruit in a jar or other container, and then refrigerate it overnight.
The benefits are plentiful.
It’s a whole meal. One serving provides you with food from three of the five MyPlate food groups.
It’s satisfying. The fiber in the oats and fruit makes you feel fuller longer.
It saves time. It takes two minutes to prepare overnight oats the night before and no time at all in the morning to grab a healthy breakfast.
It’s versatile. Overnight oats have limitless flavor possibilities. Ingredients can range from berries and chocolate to peanut butter and bananas. Your oats will never have to become boring.
It’s a whole grain. We should eat at least three servings of whole grains daily to reduce our risk of heart disease, diabetes, and certain forms of cancer.
To learn about more tasty ways to incorporate whole grains into your diet, visit the Extension Store.
1 cup diced potatoes (1 medium potato)
1/2 cup diced onions (1/2 medium onion)
1 cup diced bell peppers (1 medium pepper)
8 beaten eggs
1/8 teaspoon garlic powder
1/4 teaspoon pepper
1 cup shredded 2% reduced-fat cheddar cheese
8 flour tortillas (8 inch)
1. Spray a large skillet with nonstick cooking spray. Cook the potatoes for 6 to 10 minutes over medium heat.
2. Add onions and peppers to the potatoes. Cook for 3 to 4 minutes until the potatoes are browned.
3. Add beaten eggs to the vegetable mixture. Cook for 4 to 5 minutes over medium heat. Stir off and on until there is no liquid.
4. Stir in the garlic powder and pepper.
5. Make each burrito by placing 2 tablespoons of cheese and 1/2 cup of the egg mixture on the tortilla and rolling up. Serve or freeze.
Nutrition information per serving: 270 calories, 9 g fat, 3 g saturated fat, 31 g carbohydrates, 14 g protein, 190 mg cholesterol, 500 mg sodium, 2 g fiber
• 2 cups washed vegetables, diced (e.g. broccoli, peppers, onion, mushrooms, tomatoes, or spinach)
• 6 eggs
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1/2 cup low fat cheddar cheese, shredded
1. Preheat oven to 350°F. Spray muffin tin with nonstick spray.
2. Add chopped veggies to the muffin tin.
3. Beat eggs in a bowl. Stir in salt, pepper, and garlic powder.
4. Pour eggs into the muffin tin and bake 20-25 minutes. To add cheese, remove the tin from the oven during the last 3 minutes of baking. Sprinkle the cheese on top of the muffins and return the tin to the oven.
5. Bake until the internal temperature reaches 160°F or a knife inserted near the center comes out clean.
Meal Idea: Serve extras in tortillas or with a green salad and roll.
Nutritional information per serving
100 calories, 6 g total fat (2 g saturated fat, 0 g trans fat), 215 mg cholesterol, 230 mg sodium, 3 g carbohydrate, 1 g fiber, 1 g sugar, 9 g protein
Nutrition plays an important role in assuring your child has a successful school year. Many children do not eat breakfast every day; others grab a soda and high-fat, high sugar pastry—definitely not a “breakfast of champions” relative to cost or nutrition.
Studies have shown that those who eat a morning meal perform better in school;
they have higher test scores,
and more muscle coordination.
Also, children who eat breakfast are less likely to be overweight.
If your child doesn’t like traditional breakfast foods, don’t worry—breakfast can be most any food, even a slice of pizza. If your child claims not to be hungry, offer 100 percent juice and toast. If the school has a midmorning snack time, pack healthy snacks like yogurt, cheese stick, or bagel. Remember to use an ice pack and insulated lunch bag to keep foods at a safe temperature.
As for lunch, school meal regulations are new this year and have improved the nutritional quality of lunch. School meals have always supplied one-third of a child’s nutrition needs; however, tighter regulations mean lower fat and sodium limits and a greater variety of fruits and vegetables (including fresh). If you choose to pack your child’s lunch, let your child help plan and prepare the lunch. Include meals that are easy to prepare and fun to eat as well as nutritious. A few examples are sandwiches, raw veggies, crackers, string cheese, whole fruit, and yogurt.
Stores are advertising school supplies, new clothes, and shoes. It must be back-to-school time! To ensure your kids have a successful school year, start kids out with a healthy breakfast.
Research shows that many of us believe that breakfast is the most important meal of the day, yet more than half of all Americans do not eat breakfast every day, according to the 2009 Food and Health Survey: Consumer Attitudes toward Food, Nutrition, and Health, conducted by the International Food Information Council Foundation. Are you one of those non-breakfast eaters? If so, read on to see how this morning meal boosts brainpower.
How totally cool that breakfast fuels kids’ brains for school! Research shows that children who eat breakfast:
Show improvements on math, reading, and standardized test scores
Pay better attention and perform better on problem-solving tasks
Are less likely to be absent or tardy — and are more likely to behave better in school
Consume more important nutrients, vitamins, and minerals such as calcium, dietary fiber, and protein
Are less likely to be overweight
Adult breakfast skippers, take note — eating breakfast may help boost your brainpower,too. Remember, your kids are more likely to eat breakfast if you do, too. Eating breakfast together is even a better bonus — it helps instill more healthful eating habits in kids as they grow up.
Source: International Food Information Council Foundation, August 2010.
Whisk together eggs, milk, onion, red pepper, green pepper, and mustard. Heat 10-inch skillet to medium high heat and pour egg mixture into pan. Scramble eggs until firm but still moist. Just before eggs are set, add cheese and warm until melted. Warm pita pockets in microwave for 20 seconds. Open one pita half and spoon 1⁄4 of egg mix into shell. Serve hot.
Nutrient analysis per serving 210 calories, 14 g protein, 22 g carbohydrates, 7 g (2.5 g saturated), 215 mg cholesterol, 330 mg sodium