In several of my blog posts we have discussed time management and the need for proper nutrition for our growing athletes. So how do you prepare nutrition meals when you are constantly running to practices and games, coordinating fundraisers, taking care of team finances, ordering uniforms and, of course, planning your next Walt Disney World® vacation? In the next three posts I have assembled a list of healthy recipes for breakfast, lunch, dinner and even a few healthy desserts my family loves and, best of all, they are easy, quick and nutritious.
The long held belief that breakfast is the most important meal of the day is absolutely true. A breakfast filled with protein and fiber will get your day started with the nutrients you, and your athlete(s), need. Check out these delicious breakfasts which will be a hit in your house.
Egg patties - 1 dozen eggs. Non-stick spray. Whip eggs. Spray non-stick cooking spray in the bottom of a small cereal bowl. Pour 1/4 C of egg mixture into small bowl. Microwave for 40 seconds. Place in a tight sealing plastic container and refrigerate for later use. These egg patties work great in a breakfast sandwich made with a toasted whole wheat English muffin, low fat deli ham and light cheese. Assemble the sandwich and microwave for 30 seconds. They can also be part of a breakfast combo with Canadian bacon and whole wheat toast.
Breakfast Wrap - Scramble 4 eggs. Add 1 package of low fat breakfast (bulk) sausage and 2 C shredded potatoes. Scoop three heaping tablespoons of mixture onto a light tortilla. Roll up tortilla tucking in each end. Place finished wraps in a zipping freezer bag. Freeze until ready to serve. To reheat, place frozen wrap in microwave for two minutes. Serve with salsa or ketchup (Yes, I am talking to you ketchup-loving folks on the East Coast).
Breakfast Casserole - Combine the following in a mixing bowl: 1 carton of egg substitute, 1 can of fat free evaporated milk, fat free cheddar cheese (reserve 1 C), diced Canadian bacon and chopped green onions. Place a whole package of shredded potatoes at the bottom of a sprayed aluminum pan. Pour egg mixture over potatoes. Sprinkle extra cup of cheese on top. Cover with foil and cook at 400° for 40 minutes or until center appears set. (This is a great recipe to double and freeze.)
Oatmeal - In a large re-sealable plastic container combine 1 canister of quick cooking oatmeal, 1 C of sugar substitute for baking and 4 T of cinnamon. When ready to serve: in microwave safe bowl combine 1/2 C of the oatmeal mixture and fruit of your choice (we like blueberries, raspberries and diced apples - which we dice the night before and put in an airtight plastic container in the refrigerator to prevent browning). Microwave for 1 1/4 minutes. Top with a 1 t of sugar substitute and 1/2 C of fat free milk. There are many variations of this recipe such as replacing the cinnamon with cocoa powder or pumpkin pie spice.
Now that you are started your day with a quick healthy breakfast let’s keep going with some healthy lunch ideas:
Tuna Salad Sandwich - Combine tuna packed in water, fat free mayonnaise, diced dill pickles and diced red onions. Served on toasted light whole wheat bread.
Chef’s Salad - Sundays are great days to chop veggies and assemble a salad, which will last all week. The great thing about a Chef’s Salad is the ingredients are the chef’s choice. Every week you can add something different to mix it up. Here are some ingredient ideas: romaine lettuce, spinach, tomatoes, dried cranberries, broccoli, cauliflower, cucumbers, celery, pine nuts, green peppers, feta cheese, mushrooms, radishes, onions, sprouts, chick peas, diced ham, sliced hard-boiled eggs, carrots, cubed cheese, diced chicken breast. Serve with fat free salad dressing.
Wraps - Remember all those ingredients from the Chef’s Salad we just looked at? Yup, all those ingredients can be used to create a fabulous wrap using light tortilla shells. Add some fat free salad dressing or teriyaki sauce and you will have a scrumptious lunch.
Hungry yet? In my next post it’s time for dinner. No kitchen appliance is better at saving time than my slow cooker I will share my family’s, favorite time-saving, slow cooker recipes.
See ya real soon!