ROCK HILL, S.C. (CN2 TODAY) We all know Breakfast is the most important meal of the day, but are you making healthy choices?
Registered Dietitian with South Carolina Department of Health gives us 4 really easy ideas that will not break the bank! Recipes below.
Applesauce Oatmeal
Serving Size: 1 cup Prep Time: 5 minutes
Servings: 1 Total Time: 10 minutes
Ingredients:
- ½ cup low-fat milk or milk alternative
- ½ cup quick-cooking oats
- ½ cup unsweetened applesauce
- 1 teaspoon pure maple syrup
- ¼ teaspoon ground cinnamon
Directions:
- In a small saucepan, heat milk over medium heat until steaming hot, but not boiling.
- Add oats and cook, stirring until creamy, 1 to 2 minutes.
- Remove the saucepan from heat and add applesauce, maple syrup, and cinnamon.
SNAP-Ed Tips:
- You can add fresh, chopped apples or substitute for your favorite fruit.
- This oatmeal can be stored in a sealed container, put in the refrigerator, and consumed cooled as overnight oats!
- You can use honey or brown sugar in place of maple syrup. Honey is not recommended for children under 1 year old.
Recipe Source: South Carolina DHEC SNAP-Education Team
Build Your Own Whole-Grain Waffle
Serving Size: 1 waffle Prep Time: 10 minutes
Servings: 1 Total Time: 15 minutes
Ingredients:
- 1 whole-grain or multigrain frozen waffle
- 1 Tablespoon natural peanut butter, other nut butter, or low-fat yogurt
- ¼ cup sliced fruit (banana, strawberries, blueberries)
- 1 Tablespoon chopped nuts, chia seeds, or unsweetened coconut flakes
- 1 teaspoon cinnamon
Directions:
- Toast waffle in toaster or oven per box directions.
- Spread choice of nut butter or yogurt on top of waffle.
- Top with sliced fruit.
- If desired, sprinkle with choice of nuts, chia seeds, or unsweetened coconut flakes.
- Garnish with cinnamon.
SNAP-Ed Tips:
- Pick and choose the toppings of your choice!
- This breakfast option makes a great sweet snack or dessert as well!
- The nutrition facts label is for 1 waffle + 1 Tablespoon peanut butter + ¼ cup sliced banana + 1 Tablespoon chia seeds + 1 teaspoon cinnamon.
Recipe Source: South Carolina DHEC SNAP-Education Team
Egg Muffin Delights
Serving Size: 1 muffin Prep Time: 15 minutes
Servings: 12 Total Time: 55 minutes
Ingredients:
- 1 Tablespoon canola oil
- ⅓ cup chopped green bell pepper
- ⅓ cup chopped yellow onion
- ⅓ cup shredded carrots
- ⅓ cup chopped mushrooms
- ½ cup low-fat shredded cheddar cheese
- 12 medium eggs
- 1 teaspoon dried oregano
- 1 Tablespoon dried parsley
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- Cooking spray
Directions:
- Preheat oven to 350 degrees F.
- Turn stove-top to medium-high heat. Add canola oil to a medium sized skillet. Then add veggies (green pepper, onions, carrots) and sauté for 3-4 minutes.
- Add mushrooms to skillet and continue cooking for 5 minutes.
- In a large mixing bowl, add eggs and whisk with a fork. Add oregano,
parsley, salt, pepper, and whisk.
- Add veggies to egg mixture, whisk with fork.
- Coat muffin pans with cooking spray.
- Fill each muffin cup ¾ of the way full of egg mixture. Sprinkle each muffin with cheese.
- Bake until egg muffins are firm, about 35 minutes. A thermometer inserted should read 160 degrees F.
Recipe Source: South Carolina DHEC SNAP-Education Team, Inspired by Cooking Matters
Very Berry Satisfying Smoothie
Serving Size: 1 smoothie (~20 ounces) Prep Time: 10 minutes
Servings: 1 Total Time: 10 minutes
Ingredients:
- ½ cup frozen berries (blueberries, strawberries, mixed berries)
- ¼ cup frozen tropical fruit of choice (mango, pineapple, peach)
- ½ frozen banana
- ¾ to 1 cup frozen riced cauliflower
- ½ cup plain, Greek or low-fat yogurt
- 1 cup of unsweetened plain almond, unsweetened soymilk, or low-fat cow milk
Directions:
- Place all ingredients in a blender. Blend until smooth and desired texture is met. Pour into a glass and enjoy.
- Want to try a smoothie bowl? Place smoothie in a serving bowl and top with chia seeds/nuts, coconut flakes, and/or a handful of fresh fruit.
SNAP-Ed Tips:
- This smoothie is very filling and dense; therefore, is appropriate for a meal versus a snack. If you desire to make this as a snack, half the recipe!
- You cannot taste the frozen cauliflower in the smoothie! It adds texture and creaminess while adding a serving of vegetable! You can also make the recipe with ½ cup frozen or fresh spinach instead.
Recipe Source: South Carolina DHEC SNAP-Education Team
