Your New Back-To-School Routine: Batch Cooking Breakfast

Your New Back-To-School Routine: Batch Cooking Breakfast

Back-to-school means new routines for the entire family. While this change in daily patterns can be stressful, there’s one routine recommended by the Coborn’s Dietitian Team that can set the stage for a successful kick off to the new school year – breakfast batch cooking.

In batch cooking, key meal elements are prepared in advance to make daily meal prep quicker. Given the pace of hectic school mornings, pre-prepping breakfast meals over the weekend ensures all family members start their day with a nutritious, quick and convenient breakfast. There’s no need to stop and think “what’s for breakfast?” every morning, as you’ve planned it out in advance.

While we’re not the first to tell you that breakfast is the most important meal of the day, what you may not know is that only 18% of breakfasts include fruit and less than 6% include vegetables. Batch cooking breakfast can ensure kids and parents alike start their day with at least one fruit or vegetable.

Breakfast meals that are perfect for batch cooking include:

  • Omelet cups made in muffin tins. Use leftover vegetables in your refrigerator such as spinach, mushrooms, zucchini, and onions, and consider adding spice with seasonal ingredients like hatch chili peppers. Once the omelet cups cool, individually wrap them.  On busy weekday mornings, microwave for a quick, hot breakfast.
  • Blueberry Protein Walnut Breakfast Bars, our featured recipe, is a great example of how to optimize nutrition by pairing nutrient dense foods, like blueberries and walnuts. Combined they provide protein, good fat and fiber. Make a batch of the bars on Sundays, cutting into portions perfect for your ages of children. You now have a grab-and-go breakfast ready for the week ahead.
  • Bento Box Breakfast. In a plastic container that has segments, place finger friendly fruits like orange or tangerine slices or berries in one segment, nuts, such as walnuts in another, and string cheese in another. Pre-pack the containers and refrigerate so they’re ready to grab as you head out to the carpool on busy school mornings.
  • Customized smoothie packs. Based on flavor preferences of your family members, use small containers or baggies to package fruit and vegetables with added plain yogurt or your favorite nut butter, and then freeze. On weekday mornings, set out milk and the blender for each person to make their own smoothie.

Starting this new routine means setting aside some time over the weekend to prep, but the reward of knowing your family starts off on their day with a nutritious breakfast that includes fruit and vegetables is a valuable payoff.

Happy & healthy eating,
Amy, RD, LD

Blueberry Protein Walnut Breakfast Bars

Blueberry Protein Walnut Breakfast Bars

Yield: 12 bars

Ingredients

    Base
  • 1 Cup California Walnuts
  • 2 Cups Gluten Free Oats
  • 1/4 Cup Plant-Based Vanilla Protein Powder
  • 1/2 Cup Unsweetened Applesauce
  • 1 tsp Vanilla Extract
  • 3 Tbsp. Maple Syrup
  • 1/4 tsp Salt
  • 1 tsp Cinnamon
    Crumble
  • 1/4 Cup Gluten Free Oats
  • 1/4 Cup Pepitas
  • 1 Cup Fresh Blueberries
  • 1/4 Cup Coconut Milk

Instructions

    For the Base
  1. Preheat the oven to 350 degrees F.
  2. Prepare a 9x9 square baking dish with two pieces of parchment paper. Place parchment paper in opposite directions for easy removal.
  3. Add all the ingredients for the base to a food processor and process on high until fully broken down and the mixture is doughy.
  4. Transfer the mixture to the prepared baking dish and spread into an even layer with a spatula.
  5. Bake for 8 minutes.
    For the Crumble
  1. Add all of the ingredients for the crumble mixture into bowl and mix well.
  2. Remove the baking dish from the oven, top with an even layer of the crumble mixture and press it gently into the crust.
  3. Bake another 12 minutes in the oven.
  4. Remove from the oven and cook in the pan for 30 minutes prior to lifting the bars out of the pan with the parchment paper. Slice into 12 bars.
  5. Store the bars in an air-tight container in the refrigerator for up to 1 week.

Notes

Dietitian's Tip: Make these at the beginning of the week and have on hand for an easy-grab and go breakfast! Recipe provided by California Walnuts.

http://celebratemore.com/home/blueberry-breakfast-bars/

Tri-Berry Muffins

Tri-Berry Muffins

Ingredients: 

  • 1½ Cups whole wheat flour
  • 1½ tsp baking powder
  • 1/4 tsp baking soda
  • 1/4 tsp kosher salt
  • 1 tsp ground cinnamon
  • 1/3 Cup granulated sugar
  • 3/4 Cup skim milk
  • 1 egg, lightly beaten
  • 1 stick unsalted butter, melted
  • 1 tsp vanilla extract
  • 1 Cup frozen mixed berries

Directions: 

  1. Preheat oven to 375°F. Place liners in muffin tins, if desired.
  2. Whisk together baking powder, baking soda, salt, cinnamon and sugar in large bowl.
  3. In separate bowl, combine milk, eggs, butter and vanilla.
  4. Add wet ingredients to dry, and stir until just combined. Don’t over mix. Fold in mixed berries.
  5. Spoon batter into muffin tins. Bake 20-25 minutes, until a cake tester comes out clean and tops are nicely browned.

Blueberry Mojito

Blueberry Mojito

Ingredients

  • 12 oz. Zevia Ginger Ale
  • 2 oz. fresh lime juice (1/2 lime)
  • Handful of fresh mint leaves
  • Handful of fresh blueberries

Instructions

  1. In tumble, muddle mint leaves, leave some fresh for garnish
  2. Toss in some blueberries and smash gently, leaving some for garnish
  3. Pour Zevia ginger ale over the blueberries and mint, and mix gently
  4. Top with whole mint leaves and blueberries, along with a lime wedge for garnish, if desired.
http://celebratemore.com/home/blueberry-mojito/

Blueberry, Avocado & Banana Smoothie Bowl

Blueberry, Avocado & Banana Smoothie Bowl

Serves: 1-2
Ingredients
  • 1 Cup Blueberry Low-Fat Lifeway Kefir
  • 1 Cup Frozen Blueberries
  • 2 Tbsp. Avocado
  • 1 Banana, frozen
  • Additional Toppings
  • Granola
  • Blueberries
  • Banana Slices
  • Fresh Mint
Instructions
  1. Blend all ingredients in blender or food processor until smooth.
  2. Pour into 1-2 Bowls. Top with desired toppings. 
Notes
Try adding 1 Tbsp Ground Flaxseed or 1 Tbsp Chia Seeds for added nutrition!

 

 

No-Bake Strawberry Blueberry Trifle

Coborn's Weekly Ad Recipe No-Bake Strawberry Blueberry Trifle www.cobornsblog.com

No-Bake Strawberry Blueberry Trifle
Serves: 10-12
Ingredients
  • 17 Oz. Angel Food Cake, cut into 1 inch cubes
  • 1 Lb. Fresh Strawberries, hulled and sliced
  • 1 Lb. Fresh Blueberries
  • 1/4 Cup Water
  • 2 T. Sugar
  • 2 T. Lemon Juice
  • 2- 8 oz. Cream Cheese,
  • pkgs. Softened
  • 3/4 Cup Sugar
  • 2 Cups Heavy Whipping Cream
  • 1/2 tsp. Vanilla
Instructions
  1. In a measuring cup, combine water, 2 T. sugar and lemon juice and stir until sugar is dissolved.
  2. Set aside.
  3. Beat together cream cheese and 3/4 cup sugar on medium speed until creamy and smooth.
  4. With mixer on, pour in heavy cream, then turn mixer to medium/high and continue beating until consistency of whipped cream.
  5. Add vanilla and beat until incorporated.
  6. Place 1/3 of angel food cake into the bottom of a trifle dish and brush with 1/3 of lemon syrup.
  7. Add 1/3 of cream and loosely spread it over cake pieces.
  8. Add 1/2 of the strawberries.
  9. Repeat with remaining ingredients (adding 1/2 of the blueberries for the second fruit layer).
  10. Frost the top with last 1/3 of cream and decorate with remaining fruit.