Created by Celina and Sarah, KSC Dietetic

Importance of breakfast:

Break the fast! Breakfast is called the most important meal of

the day for a reason. Studies show that children and teens who
consume breakfast tend to have better academic performance.
Eating breakfast can provide energy, mental alertness, increased
brain function, and concentration.
Break the rules! There is no such thing as a "traditional"
breakfast food. Any food can be eaten for breakfast~ even
leftovers! No matter what you choose, make it a MyPlate worthy
meal. Include at least 3 food groups to keep it balanced. Grains
and protein are great additions because they provide that feeling
of fullness to get you through the morning.

Tips for breakfast-skippers:

-Make it a goal to make time!
-Sleep early
-Plan ahead

-Keep it

simple
-Pack it to go

-Start

small

Make it fast!
Roll up banana and peanut butter into a tortilla
Yogurt Parfait- berries, low fat Greek yogurt, honey, granola
Mini Pizza- English muffin with tomato sauce and cheese in
the microwave
Spread hummus or peanut butter on whole wheat toast

 Top a frozen whole wheat waffle with fruit and low fat
cottage cheese
Scrambled eggs with whole wheat pita pocket
Microwave last night's left over's

Whole grain Blueberry Muffins

Frittata

Makes 12 servings

Makes 8 servings

1 1/4 cup whole wheat flour, spooned and

leveled
1 cup old fashioned rolled oats
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1 cup plain low-fat yogurt
1/2 cup packed light brown sugar
3 Tbsp unsalted butter, melted
1 large egg
1/4 cup orange juice
1 tsp pure vanilla extract
1oz. bag frozen blue berries

1 1/2 pounds seasonal vegetables, such as

broccoli, turnips, carrots, or bell peppers(or a
preferred veggies)
2 medium onions
4 oz low fat cheddar cheese
12 medium eggs *can also use egg beaters
1 tsp dried oregano
Non-stick cooking spray
1/2 tsp salt
1/4 tsp ground black pepper

1. Pre-heat oven to 375 degrees F. Line a

standard 12 cup muffin tin with paper liners. In a
bowl, mix the flour, oats, baking powder, baking
soda, and salt.
2. In a large bowl, whisk together the yogurt,
sugar, butter, egg, juice, and vanilla. Add the
flour mixture and mix just until incorporated (do
not over mix). Fold in the blueberries.
3. Divide the batter evenly among the muffin
cups. Bake for 22 to 25 minutes.

1. Preheat oven to 350 degrees F

2. Rinse, and cut veggies into bite size pieces
3. Briefly boil veggies~ about 30 seconds.
Drain
4. In a large bowl, whip eggs with fork until w
blended. Wisk in oregano
5. Heat skillet over medium. Coat with spray.
Add onions and cook until soft. Add boiled
veggies. Continue cooking until soft and som
of the juices have evaporated...about 5
minutes.
6. Coat 9x13 inch pan with cooking spray
7. Layer : veggie mixture, egg mixture, chees
salt, pepper
8. Bake until eggs are firm and cheese is
melted. About 35 minutes.

Hearty Breakfast Burrito

Oatmeal Energy Balls

Serves 4

Makes 12 servings

3 green onions
1 medium red or
green bell pepper
1 medium clove garlic
1 tsp canola oil
3/4 tsp ground cumin
4 large eggs
2 oz shredded low-fat cheddar cheese
1 (15oz) can black beans, no salt added
Optional: 1/3 cup non fat plain yogurt, 1/4 cup
cilantro
1. Rinse green onions and bell pepper, peel garlic
clove
2. Slice green onions. Remove core and dice bell
pepper. Mince garlic
3. Drain & rinse beans
4. In a medium skillet, over medium heat, heat
oil. Add beans, green onions, bell pepper, and
garlic. Cook until peppers are soft, about 3
minutes. Add 1/2 tsp ground cumin and black
pepper. Transfer mixture to a plate.
5. In a small bowl, crack eggs. Add remaining 1/4
tsp cumin. Beat mixture lightly with fork.
6. Add egg mixture to skillet, Cook about 3-5
minutes stirring occasionally
7. Spoon egg mixture into center of each tortilla,
dividing evenly. Add beans and veggies. Sprinkle
cheese on top.
8. If using yogurt, add a dollop
9.Fold tortilla over mixture and serve

1 1/2 cups rolled oats

3/4 cup natural peanut butter
1/2 cup raisins
2 tablespoons honey

Mix oats, peanut butter, raisins, and honey

together with a fork in a bowl. Knead mixture
by hand until fully incorporated; roll into 1-inc
calls. Refrigerator for at least 1 hr.

Banana-Nut Breakfast Cookies

1. Pulse 1 cup oats in food processor until the

resemble coarse powder.
2. In med bowl, combine ground oats with 1/2
cup whole oats, 1 beaten egg (1/4 c egg
substitute), 3/4 cup low-fat milk, 1 mashed
banana, 1/2 cup golden raisins, 2 Tbsp chopp
walnuts, 1 tsp cinnamon, 1 tsp honey, & 1/8
salt.
3. Scoop batter on sprayed baking sheet; Bak
@ 350 12 - 14 min.