Breakfast IdeasFor all breakfasts, serve with 1 cup low fat or skim milk and fresh or frozen fruit. Occasionally, you can substitute 1/2 cup 100% fruit juice for the fruit.
Oatmeal with toppings
Use the canisters of quick cooking oats (less expensive and healthier than the packets) and mix in your own toppings. Try cinnamon, applesauce, bananas, walnuts, raisins or granola.
Spread peanut butter, jelly and low fat cream cheese on a low fat tortilla. Roll up and it's ready to go.
Shaped whole wheat pancakes
Use whole wheat pancake mix, or make your own. Use a cookie cutter to pour the batter into a fun shape. Remove when one side is set, then flip to cook the other side.
Layer low fat vanilla yogurt, granola and fresh fruit (pineapple, melon, strawberries, blueberries, etc.) in a bowl or glass.
2 eggs add a little milk, salt and pepper and stir
2 low fat flour tortillas- 6 inches
Scramble 2 eggs with 1/4 cup shredded low fat cheese. Heat the tortillas in a microwave for 20 - 30 seconds or until warm. Warm up salsa. Spoon egg and cheese mixture over tortilla with the warm salsa and roll up. Makes two servings.
Bagel or English muffin sandwich with pineapple chunks
Use small bagels or English muffins- toast in toaster oven with 1 slice low fat cheese on one slice. While they are toasting, scramble an egg. Put the scrambled egg on top of the melted cheese and top with second bagel or muffin half.
Serve with fresh pineapple chunks
Peanut Butter Toast
Toast 2 slices of whole wheat bread, spread with peanut butter. You can add jelly, honey, or sliced bananas for variety.
1-2 whole grain, nutrient enriched pancakes/waffles
(1-2 tablespoons syrup, optional)
2 slices turkey bacon
one whole orange or 1/2 cup orange juice
The Bagel Breakfast
1/2 half of a large bagel (the size of your palm), toasted
1 tablespoon cream cheese
1-2 teaspoons jelly
Sandwiches for Breakfast
Use toasted whole wheat bread, small bagels, English Muffins or 6 inch tortilla. Add 1-2 ounces low fat ham and 1 ounce low fat cheese.
Tortilla - 6 inch
Low fat cheese, use a variety for different days: cheddar, mozzarella, Monterey jack Place tortilla on a plate and sprinkle with Â¼ cup grated cheese, put in microwave for 15-20 seconds, remove and add prepared salsa and roll up tortilla.
Try mixing up 2-3 of your favorite low fat high fiber cereals for variety. Keep in air tight container so they are ready to pour and add skim milk.
Try topping cereal with sugar free frozen mixed fruit. This is a quick way to add variety.
Tips for fruit:
- Keep seasonal fresh fruit on hand: peaches, melons and strawberries in the spring. Pears and apples in the fall. Oranges (all varieties-kids love the little ones) and grapefruit in the late fall and winter.
- You can cut up pears, apples and mix with pineapple chucks to keep fresh and white. Store in air tight packets, like a zip lock. Good to grab and go for lunch too.
Instead of serving tortilla or potato chips alongside a lunch, opt for whole grain pretzels, fruit or veggie sticks. Include a low fat yogurt, a slice of low fat cheese, or milk and water.
Chef Tim's Oriental Chicken Stir-Fry
Serving Size: 1 cup
Prep Time: 20 minutes
2 - 4 oz. boneless, skinless chicken breast (Julienne)
2 tsp- toasted sesame oil
1 cup yellow bell pepper (Julienne)
1 cup red bell pepper (Julienne)
1 cup snow peas
1 cup bean sprouts
1/2 cup canned pineapple chunks, packed in 100% juice
3 Tbsp teriyaki sauce, reduced sodium
1/4 cup chicken broth, reduced sodium
1 tsp- kosher salt
1 tsp- granulated garlic or garlic powder
1 tsp- crushed black pepper
- Wash and lightly season chicken 1/4 of salt, pepper and garlic. Bake chicken to 165°F. Allow chicken to rest 10 minutes before slicing. Set aside for later use.
- Heat sauté pan on med high heat, add sesame oil. Sautee peppers until slightly tender.
- Add snow peas, bean sprouts, pineapple chunks and the remaining seasoning to the vegetable mixture, stirring till well combined. Sautee vegetable mixture for an additional minute, then add teriyaki sauce.
- Add the cut chicken and chicken stock to the sauce pan. Stir mixture frequently till sauce slightly thickens; reduce heat to a light simmer.
- Serve 1 cup of stir-fry on a salad plate.
Nutrition Information per serving (w/1 cup brown rice)
Calories: 110 (320)
Total Fat: 2.6 g (4.6g)
Protein: 12.0 g (17.0g)
Sodium: 717 mg (719mg)
Total Carbohydrates: 10.4 g (56.4g)
Fiber: 2.0 g (6.0g)
Pollo Salteado Oriental- La receta de Chef Tim
Porción: 1 taza
Porciones por receta: 5
Tiempo de preparación: 20 minutos
2 - 4 oz. Pechuga de pollo sin piel o huesos (cortado a la juliana)
2 cdta. Aceite de sésamo/ajonjolí tostado
1 taza Chile pimiento amarillo (juliana)
1 taza Chile pimiento rojo (juliana)
1 taza Guisantes
1 taza Germen de soya
1/2 taza Piña enlatada con 100% jugo
3 cda. Salsa Teriaki, con sodio reducido
1/4 taza Caldo de pollo, con sodio reducido
1 cdta. Sal kosher
1 cdta. Ajo granulado o en polvo
1 cdta. Pimienta negra molida
- Lave y sazone el pollo ligeramente con 1/4 de sal, pimiento y ajo. Hornee el pollo a 165°F. Espere 10 minutos antes de cortar el pollo (juliana). Ponga al lado para usar después.
- Caliente el sartén a una temperatura mediana, agregue el aceite de sésamo/ajonjolí. Saltee los chiles pimientos hasta que estén tiernos.
- Agregue los guisantes, el germen de soya, la piña y el resto del sazonador. Mezcle bien. Saltee los vegetales por un minuto y después agregue la salsa Teriaki.
- Agregue los pedazos de pollo y el caldo de pollo a la mezcla. Mueva con frecuencia hasta que la salsa este un poco gruesa. Baje el fuego y hierva a fuego lento.
- Sirva 1 taza del salteado por porción.
Información nutricional por porción (con una taza de arroz integral)
Calorías: 110 (320)
Grasa total: 2.6 g (4.6g)
Proteína: 12.0 g (17.0g)
Sodio: 717 mg (719mg)
Carbohidratos total: 10.4 g (56.4g)
Fibra: 2.0 g (6.0g)
Deli Meat Sandwich Ideas
Choose lean meats, such as roasted turkey, ham or chicken. Use mustard instead of mayonnaise, or try a light mayonnaise. Choose low fat cheese for sandwiches. Try to include lots of veggies on a sandwich, some to try: lettuce, tomato, cucumber, sprouts, sliced carrot, spinach, and avocado.
Grilled Sandwich Ideas
For a twist on the traditional sandwich, make a grilled sandwich. Use lots of veggies and some mozzarella cheese for a toasted veggie sandwich. Toast a peanut butter and jelly sandwich for a gooey PB&J. Or toast a ham and cheese sandwich with a slice of tomato.
Cut open a pita pocket and spread with tomato sauce. Top the pita with cheese and veggies and bake in the oven or toaster oven till cheese melts and begins to brown. Try lots of different veggie combinations like spinach and tomato, olive and mushroom, onion and peppers, or, for the adventurous try artichoke hearts, or chicken and black beans.
Spread cream cheese on a whole wheat flour tortilla or wrap. Top the cream cheese with diced tomatoes, green and red bell peppers, lettuce, carrots, avocado and Monterey jack cheese. Roll the wrap like a burrito and it makes the perfect to-go meal for a lunch box.
2, 6 ounce cans tuna
3 Tbsp. light mayonnaise
1/3 c chopped celery
1/4 c chopped onion
1/4 c chopped bell pepper (optional)
1 tsp. each, onion powder and garlic powder
2Tbsp. sweet pickle relish
Mix all ingredients together. Makes 3 sandwiches. Top 3 slices of whole wheat bread with tuna salad mixture, a slice of lettuce, a slice of tomato and a slice of low fat cheese. Top with a second piece of whole wheat bread and serve.
The Kid Friendly Salad
3-4 carrot sticks
4-5 sticks of bell pepper
2-3 sticks of celery
2 oz. of lean turkey, ham or chicken
1 oz. of low fat cheese
1 c. full of shredded mixed lettuce leaves
2 Tbsp. low fat ranch salad dressing
Mix all ingredients together except for salad dressing. The kids will enjoy dunking the veggie sticks into the salad dressing.
Use a spinach or whole wheat wrap and spread with low fat cream cheese. Top with roasted turkey, dark green lettuce leaves, carrots, and diced peppers. Cut the wrap diagonally into several sections to reveal the rainbow of colors inside.
The Classic Grilled Cheese with Tomato Soup
Use two slices of whole wheat bread; toast each side in a pan with non-stick cooking spray or a little bit of butter. Then, add a slice of low fat cheese and a slice of tomato, put the sandwich together, and toast again on each side till the cheese melts. Serve this classic sandwich with a cup of tomato soup.
Heat up some soup in the morning, before school, and keep it warm using a small thermos that fits easily into a lunch box. Good soups to try are broth-based soups like chicken noodle or minestrone, bean or lentil soups, or tomato soup. Serve with whole grain crackers, a few slices of low fat cheese, and a slice of roasted turkey or ham, to make cracker sandwiches.
The Sweet Salad
Make a salad using leafy, green lettuce, diced apple, and some toasted nuts. Add a little low fat cheese and roasted chicken deli meat. Pack the salad dressing on the side, in a small, resealable container. Serve with whole grain crackers and some fruit or applesauce.
Spread a wrap or tortilla with low fat cream cheese. Top with mushrooms, bell peppers, diced tomato, olives, onions, and shredded, low fat mozzarella cheese. Serve with pizza or tomato sauce, on the side, so that your child can dunk the wrap into the sauce.
For an easy lunch, pack healthy leftovers from the night before in your child's lunch box. Add a piece of fruit, some water, and a container of milk for a complete lunch.
Snack IdeasAnts on a log
Take celery sticks and spread the inside with peanut butter. Push raisins or dried cranberries into the peanut butter and you have ants on a log.
Make your own trail mix
Mix a variety of nuts, crackers, seeds, and dried fruit. Ones to try include almonds, Spanish peanuts, sunflower seeds, rice crackers, dried cherries, raisins, dried cranberries, dried apples, and dried apricots. Mix together any combination and enjoy!
Peanut butter banana
Just like the name, spread peanut butter on a banana and enjoy.
Megan's Granola (recipe from allrecipes.com)
Makes 30 servings
8 cups rolled oats
1 1/2 cups wheat germ
1 1/2 cups oat bran
1 cup sunflower seeds
1 cup finely chopped almonds
1 cup finely chopped pecans
1 cup finely chopped walnuts
1 1/2 teaspoons salt
1/2 cup brown sugar
1/4 cup maple syrup
3/4 cup honey
1 cup vegetable oil
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
2 cups raisins or sweetened dried cranberries
1. Preheat oven to 325 and line two baking sheets with parchment paper.
2. Combine the oats, wheat germ, oat bran, sunflower seeds, almonds, pecans, and walnuts in a large bowl. Stir together the salt, brown sugar, maple syrup, honey, oil, cinnamon, and vanilla in a saucepan. Bring to a boil over medium heat, then pour over the dry ingredients, and stir to coat. Spread the mixture out evenly on the baking sheets.
3. Bake in the preheated oven until crispy and toasted, about 20 minutes. Stir once halfway through. Cool, then stir in the raisins or cranberries before storing in an airtight container.
Low fat cheese and crackers
Use one ounce of low fat cheese on about 3-4 whole wheat crackers
Air popped popcorn
Air pop about 1/4 cup of popcorn seeds to make approximately 3 cups of air popped popcorn. For a tasty treat, add spices or little bit of grated cheese.
Pretzels sticks and mustard
Dunk pretzels sticks in a flavored or plain mustard
Veggie sticks and hummus
Try different veggies, like carrot sticks, peppers, celery, summer squash, and broccoli.
Rice Cake with Cream Cheese
Spread a brown rice, rice cake with low fat cream cheese, delicious! Try topping with different veggies, like tomato slices or bell pepper, or deli meats, like roasted turkey or ham.
Simple Wrap Snack
Using a tortilla or wrap, spread with low fat cream cheese and some veggies, like lettuce, peppers, or tomatoes, roll up and eat!
Orange Sections with Chocolate Chips
Cut up a fresh orange and serve with some dark chocolate chips or a chunk of dark chocolate.
Yogurt with Berries
Use a low fat, plain yogurt or other low fat yogurt, and mix with fresh blueberries, raspberries, strawberries, or black berries, or if berries aren't in season, try frozen mixed berries. For an extra special treat, top with a little granola!
Slice of Toast with Topping
Toast one slice of bread and top with some peanut butter, jam, or preserves.