Your New School Kitchen: Healthy Breakfast and Lunch

School bells are ringing-class is back in session! Cue busy schedules, late homework nights, and sometimes unhealthy meals taking place for convenience. But, a busy schedule doesn’t mean you have to sacrifice eating healthy! With a little planning and preparation, you can provide quality, homemade breakfasts and lunches for your children that fit well within your family’s busy lives!

Sending everyone off to school with a healthy breakfast and lunch is more important than you may realize. Besides the obvious energy levels, there are multiple academic performance aspects linked to a child’s nutritional status. Did you know when schools promote nutrition, children are more likely to experience better academic performance? According to multiple studies, skipping breakfast links to poor learning outcomes for students. For example, a study conducted in 2010 showed a correlation between a high fat, high sugar, high processed food diet and lower IQ scores in children as young as eight years old.

Healthy food choices need to start in the home. Instead of cereal and Lunchables, here are several healthy, simple recipes to try:

 

Banana Breakfast Wrap

• 1 sprouted whole grain tortilla
• 2 tablespoons unsweetened almond butter
• 1 banana, diced

1. Spread almond butter on tortilla.
2. Top with bananas and roll.

 

Strawberry Breakfast Sandwich

• 8 ounces low-fat cream cheese, softened
• 1 tablespoon honey
• 1 teaspoon grated lemon zest
• 4 English muffins, split and toasted
• 2 cups (about 10 ounces) sliced stemmed California strawberries

1. Mix cheese, honey, and zest until well blended
2. Spread 1 tablespoon cheese mixture on cut side of 1 muffin half
3. top with one-quarter cup strawberries.

Tip: Make cheese mixture ahead and store in refrigerator.

 

California Veggie Wrap

• 1 sprouted grain, gluten-free tortilla
• ½ avocado
• 1 tablespoon lemon juice
• Dash sea salt
• ¼ cup baby spinach
• ½ cup carrots, peeled and shredded
• ½ tomato, chopped
• ¼ cup spicy sprouts
• ½ red bell pepper, sliced

1. Combine avocado, lemon juice and sea salt in a small bowl. Lightly mash with a fork.
2. Spread mashed avocado on tortilla.
3. Top with spinach, carrots, tomato, sprouts, and pepper.
4. Roll and cut in half.

 

BLTA Wraps

• Mashed avocado with lemon juice  
• Bacon
• Tomatoes
• Romaine lettuce
• Whole wheat wrap

1. Mash avocado and drizzle with lemon juice
2. Crumble bacon, chop tomatoes, and slice romaine lettuce.
3. Roll up and wrap in parchment or wax paper to secure.

 

Your family’s diet truly is important, but reality is that parents often don’t have time in the chaotic mornings to play short-order cook. Don’t let a busy schedule give way to unhealthy meal conveniences for the remainder of the day.

We’d love to see your versions of these healthy dishes! Share them with us by hashtagging: #fit815COOKS