Back to School Breakfasts
Peanut Butter Berry Smoothie Bowl
By: Co+op
Total Time: 15 minutes
Servings: 2
This delicious bowl is as close as you can get to eating ice cream for breakfast, while still feeling virtuous about the protein and nutritious fruits you are spooning up.
Ingredients
1 cup plain Non-fat Greek yogurt
1/4 cup peanut butter
1 large frozen banana
1 cup frozen strawberries
2 tablespoons strawberry jam
Toppings
2 cups fresh strawberries, sliced
1 cup granola
2 tablespoons chopped roasted peanuts
2 tablespoon chia seeds
Preparation
Place the yogurt, peanut butter, banana, strawberries and jam in a blender, and secure the lid. Puree until smooth. Divide the smoothie between two low, wide bowls and spread mixture evenly. Arrange the sliced strawberries on each bowl, then garnish with the granola, peanuts and chia seeds. Serve immediately.
Tips & Notes
For the best smoothies, freeze bananas that have gotten a little too ripe; just peel them and pop them in a freezer bag. The frozen ingredients make a thick smoothie, perfect for topping with granola, fruit and seeds.
Nutritional Information
790 calories, 30 g. fat, 15 mg. cholesterol, 280 mg. sodium, 100 g. carbohydrate, 19 g. fiber, 30 g. protein
Breakfast Quesadillas
By: Co+op
Total Time: 20 minutes.
Servings: 4
These savory, satisfying, scrambled egg quesadillas will keep you energized all morning long.
Ingredients
6 large eggs, lightly beaten
1/2 teaspoon salt
1/2 teaspoon pepper
Olive oil for the pan
1 cup shredded pepper jack cheese
4 8-inch whole wheat tortillas
1 cup arugula or spinach, chopped
1 medium avocado, cubed
Salsa
Preparation
Heat oven to 200°F, if you need to keep the quesadillas warm until you serve them. Whisk the eggs in a medium bowl with salt and pepper, and set aside. Place a medium cast iron or nonstick pan over medium heat and oil or spray lightly with olive oil. Pour the eggs into the pan and cook, stirring occasionally, until they are softly scrambled and still moist. Transfer to a medium bowl and stir in the pepper jack cheese. Divide the egg mixture into four portions.
Place a large skillet over medium-high heat for a few seconds. Carefully place a tortilla in the pan, then spoon one portion of the eggs onto half of the tortilla; sprinkle with a quarter of the arugula or spinach and a quarter of the avocado. Fold the tortilla over to cover the filling, place another tortilla on the empty side of the pan, and assemble the second quesadilla in the same way. Press lightly to seal the ingredients inside the tortillas. Using a spatula, turn the first quesadilla after about 2 minutes, being careful not to spill the filling. The tortilla should be browned and crisp. Repeat with the remaining tortillas and filling. Turn the heat down to medium if the tortillas are browning too quickly. Transfer the finished quesadillas to plates, cut each quesadilla in three wedges and serve with salsa.
Serving Suggestion
Serve with a bowl of cut fresh fruit to add a sweet touch that balances the savory, spicy flavors of the quesadilla.
Nutritional Information
460 calories, 25 g. fat, 340 mg. cholesterol, 1000 mg. sodium, 34 g. carbohydrate, 6 g. fiber, 25 g. protein
Apple Peanut Butter Overnight Oats
By: Co+op
Total Time: overnight; 10 minutes active
Servings: 2
If your mornings are a little too hectic to cook yourself something sustaining, try this easy overnight oat soak. Infuse hearty whole grain oats with nutritious milk and yogurt, flavored with peanut butter, while you sleep.
Ingredients
1½ cups 2% milk
1/2 cup Greek yogurt
3 tablespoons peanut butter
1 cup rolled oats
1 large apple
1/2 teaspoon cinnamon
1 tablespoon honey, optional
Preparation
Place the milk, yogurt and peanut butter in a bowl and whisk until smooth. Stir in the oats and cover; refrigerate overnight.
In the morning, chop the apple. Divide the oat mixture between two bowls and top with the apples. Sprinkle with cinnamon and, if desired, drizzle with honey.
Serving Suggestion
For breakfast on the go, divide the oats into two one-pint, wide-mouth mason jars, — then just add the toppings in the morning. Consider other fruit toppings, such as bananas, pears, peaches, blueberries, strawberries or mangoes, based on what’s in season.
Nutritional Information
390 calories, 18 g. fat, 20 mg. cholesterol, 250 mg. sodium, 38 g. carbohydrate, 6 g. fiber, 20 g. protein
Fruit and Nut Granola Bars
By: Co+op
Total Time: 20 minutes active, 45 minutes total
Servings: 16 bars
Making your own high-energy granola bars is easy. Change up the dried fruit and nuts to keep them interesting.
Ingredients
1/2 cup flaxseed meal
1/4 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/2 cup honey
2 ripe bananas, mashed
1/2 cup peanut butter
1 cup dried apples, diced
1/2 cup almonds, chopped
1/2 cup vegetable oil
3 cups rolled oats
Preparation
Preheat oven to 350ºF. Grease a 9 x 13 inch glass casserole dish.
In a large bowl, mix together all of the ingredients except the oats. Add the oats and mix together well. Spread the mixture evenly into the casserole dish, pressing down firmly to create a smooth top. Bake in the oven on the middle rack for about 25 minutes. Let cool for about 10 minutes before cutting into 16 even bars.
Serving Suggestion
Add your favorite dried fruits, like raisins, dates, or cranberries, or substitute almond, cashew, or sunflower nut butter for peanut butter in this high-energy breakfast and snack-time staple.
Nutritional Information
Calories: 220, Fat: 15 g, Cholesterol: 0 mg, Sodium: 90 mg, Carbohydrate: 20 g, Dietary Fiber: 3 g, Protein: 4 g