The week of August 10 is Healthy Back to School Week at DietsInReview.com.
Guest blogger Rebecca Bailey returns to DietsInReview.com for Healthy Back to School Week. She is a stay-at-home mom to four little boys and is committed to fitness and health. She blogs at Life With Boys where she shares her experiences as a mom, and her journey toward weight loss and fitness.
It’s the most important meal of the day, yet so often it gets ignored or we eat something on the go that is loaded with sugar. Not exactly the way we want our kids to start the day, whether they are starting preschool, high school, or anything in between. What can we do on those rushed mornings to eat a healthy breakfast that can even be eaten on the way to school?
Plan ahead and freeze breakfast burritos. With whole wheat tortillas, scrambled egg substitute and a variety of toppings, these are easy to pop in the microwave and grab and go. Put your prepared burritos on a cookie sheet and freeze. Then place the frozen burritos in a zipper bag. This makes an easy, fast and filling meal. Try this recipe:
- one eight-inch whole wheat tortilla
- ¼ cup egg substitute (scrambled)
- 1 slice chopped turkey bacon
- 1/8 cup chopped green peppers
- 1/8 cup reduced-fat cheddar cheese
These provide a good dose of protein and healthy carbs. Made as above they are 250 calories, and 8 grams of fat.
Most muffin recipes can be made healthier by substituting applesauce for oil and switching some or all of the flour for whole-wheat flour. For example, here is a great on-the-go Zucchini Carrot Muffin recipe:
- 2 cups whole-wheat flour
- 1 tablespoon baking powder
- 1/2 teaspoon salt
- 1 teaspoon cinnamon
- 1 teaspoon nutmeg
- 3/4 cup nonfat milk
- 2 egg whites
- 1/4 cup applesauce
- 1/2 cup honey
- 1 1/2 cups grated zucchini
- 1/2 cup grated carrots
- 1/4 cup raisins
- 1/4 cup walnuts (optional)
Mix the first five ingredients in a large bowl. Stir the remaining items together and then add to the dry ingredients. Bake in a 375 degree oven for 20 minutes. Extra muffins can be frozen and reheated for convenience. The recipe makes twelve muffins at 156 calories each and only 2 grams of fat.
With school starting, it’s as important as ever to have a nutritious breakfast. Health and convenience can go hand in hand with a little planning.