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Back-to-School breakfast ideas for the kids

(KVLY)
Published: Aug. 21, 2018 at 11:01 AM CDT
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Getting your kids prepared to go back to school can be a big undertaking for parents.

An important part of getting kids ready for the classroom is starting each day with a nutritious breakfast to help fuel your kids to make it to lunch without the distraction of hunger.

And for families on-the-go, having simple breakfasts that are ready to go or easy to assemble can make the mornings a breeze.

Sanford dietitian Casey Bjoralt shared some healthy and simple ideas on North Dakota Today.

Overnight Oats

Ingredients:

• Clean jar with lid

• ½ cup of rolled oats (about half the jar)

• 1 cup of milk (e.g. soy milk, almond milk)

• Optional toppings:

o 2 tsp of chia seeds

o 2 tbsp of nuts and/or seeds

o 1 tsp of cinnamon and/or other spices

o Fruit

Directions:

1. Add ½ cup rolled oats into a glass jar.

2. Fill the jar with liquid (this could be: milk, soy milk, coconut milk, almond milk, rice milk, oat milk, orange juice) until the oats are well-covered.

3. Add your favorite toppings – this could be almonds, hazelnuts, walnuts, cashew nuts, flax seeds, chia seeds, raisins, all kinds of berries, fruits like banana, cherries, apples or pears, sunflower seeds, pumpkin seeds, nut butters, coconut flakes, Greek yogurt, plain yogurt, etc. Just be aware of how much you're adding. You only need to pick a couple of ingredients, and just add a small serving of each.

4. Next, add your favorite spices such as cinnamon, vanilla, cocoa powder, gingerbread spice, etc.

5. Finally, add the lid, shake it up and put in the fridge.

6.

Notes:

• Overnight oats typically stay fresh for 2 – 3 days, but this can vary by the ingredients you add.

• Let them soak overnight for about 8 hours.

• These can be eaten cold right from the jar or could be heated in the microwave for a minute or two.

Healthy Breakfast Egg Muffins

Ingredients:

• 12 large eggs

• 1/4 cup nonfat milk

• 3/4 cup cherry tomatoes

• 1 cup chopped fresh spinach

• Salt and pepper to taste.

• Other options you could consider adding to the mixture: onions, peppers, mushrooms, turkey sausage/bacon.

• Optional topping after they are out of the oven: avocado, salsa, cheese

Directions:

1. Preheat the oven to 350°F. Grease a muffin pan with cooking spray.

2. In a large bowl, whisk together the eggs, nonfat milk and 1/2 teaspoon pepper. Stir in the spinach, tomatoes and onions.

3. Divide the mixture evenly between the 12 muffin pan cups and bake the muffins for 20 to 25 minutes, or until the egg is fully cooked. Remove the muffins from the oven and let them cool for 5 minutes in the pan then use a knife to loosen the muffins from the cups.

4. Optional: Top each muffin with sliced avocado, a dollop of salsa and a sprinkling of cheese then serve.

Notes:

• These will stay good in the fridge for about a week or longer in the freezer. Microwave for about 30 seconds to reheat.