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Recipe #4 by our Hy-Vee Dietitian

by Chris Culbertson, posted Sep 11th 2008, 14:00

Michelle Arasim Diekmann, RD, LD, Hy-Vee Dietitian

Learn the 3 R’s For Back-To-School Breakfast

Get the school year off to a great start by making a good breakfast a part of it. Breakfast is truly the most important meal to eat. Studies show kids who eat breakfast are more likely to:

• Have higher test scores in school
• Concentrate better with problem-solving skills used in reading, writing and math
• Have healthier body weights
• Have lower blood cholesterol levels

Follow the 3R’s to help your kids make healthy breakfast choices.

-Rev Up Metabolism
Breakfast simply means to “break-the-fast”. Your body tends to burn fewer calories as you sleep. Burn more calories and jump-start your metabolism by eating breakfast.

-Reach For Protein and Fiber
Smart breakfast choices should include two or three foods groups. Include protein and fiber in your breakfast to keep you feeling full longer and less likely to overeat calories later in the day.

• Good protein breakfast choices: peanut butter or almond butter, walnuts, almonds, sunflower seeds, eggs, hard-boiled eggs, string cheese, low-fat yogurt, low-fat milk including chocolate or strawberry milk, drinkable yogurt, lean ham and sliced deli meat.
• Good fiber breakfast choices: choose a whole grain cereal with at least three to five grams of fiber, Fiber One chewy granola bar, South Beach granola bar, Kashi bars, whole grain bread or English muffins, Western bagel, banana, orange, apple, strawberries.

-Ready-To-Go In One Minute
Don’t have enough time in the morning to eat breakfast? Here are ten quick grab-and-go breakfast ideas that take less than one minute to prepare.

• Fiber One chewy bar, drinkable yogurt.
• Wrap string cheese with slice of DiLusso deli ham; wrap buttered whole grain bread around meat and cheese, 100% grape juice.
• Clif Kid twisted fruit rope, yogurt.
• Spread peanut butter on toasted waffles or Fiber One crackers, chocolate milk.
• Hard-boiled egg, tomato juice or spicy V8 juice
• Western bagel with Laughing Cow cheese, orange or orange juice.
• Baker’s breakfast cookie, single-serve milk chug.
• Breakfast-in-a-bag: whole almonds, dried cherries or cranberries, Kashi Heart to Heart cereal, and chocolate Chex. Mix and pre-portion ahead of time in snack-size bags.
• Breakfast parfait: layer strawberry yogurt, Back to Nature granola and sliced banana, or stir 2 tablespoons powdered peanut butter into vanilla yogurt, top with crushed graham crackers.
• Breakfast taco: ¼ cup Hy-Vee 2% milk. Shredded Cheddar cheese on a Hy-Vee whole wheat flour tortilla. Microwave 30 seconds; roll while warm. Add salsa, if desired. 100% juice.

Fruit Kabobs with Cinnamon-Coconut Sauce
Serves: 12

All you need:

• 1 pint strawberries, halved
• 1/2 whole fresh pineapple, chunked
• 1/4 pound green grapes
• 1/4 pound red grapes
• 12 each wooden skewers
• 3/4 c. Hy-Vee nonfat vanilla yogurt
• 1/4 c. Hy-Vee sour cream
• 2 tsp Hy-Vee cinnamon
• 2 tbsp Hy-Vee honey
• 1/4 c. Hy-Vee flake coconut
• 1 tsp almond extract
• 2 tbsp Hy-Vee light whipped topping, thawed

All you do:

• Slide fruit pieces onto skewers.
• Arrange skewered fruit on a platter.
• Mix together yogurt, sour cream, cinnamon, honey, coconut, almond extract and whipped topping. Put into a small serving bowl.
• Serve yogurt sauce with fruit kabobs.
• Refrigerate any leftovers.

Daily nutritional values:

• 2% vitamin A
• 45% vitamin C
• 4% calcium
• 2% iron

Nutrition information per serving:

• Calories: 80
• Carbohydrate: 15 g
• Cholesterol: 5 mg
• Dietary Fiber: 1 g
• Fat: 1.5 g
• Protein: 2 g
• Saturated Fat: 1.5 g
• Sodium: 15 mg
• Sugar: 12 g
• Trans fats: 0 g

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