Nutrient-Rich Food for All

Hilary Kass
SNAP-Ed Nutrition Educator

Kids are back to school which is a great time to try a few new ideas for keeping everyone well-fed and happy. MyPlate shows how to balance out the 5 food groups: fruit, vegetable, grain, protein, and dairy. Following this eating pattern is a good guide to healthy weight and good energy throughout the day.

Check out this link- lots of great information to use and share:

https://www.myplate.gov/back-school-myplate

Here are a few of the nutrient rich breakfast ideas that our SNAP Ed Team are sharing this month with families at Heartland Community Health Center, Edgewood, Boys and Girls Club, Babcock and The Merc Co+op.

Overnight Oats: In a jar, mix ¼ c oats with 1/2 cup yogurt, 1/3 cup milk, ½ cup fruit, 1 Tbl honey. Stir. Refrigerate overnight. Ready to go in the morning.

100% Whole Wheat Toast: Top with peanut butter, banana and honey.

Frittata: Sauté 1-each: chopped carrot, red pepper, zucchini. Pour 4 beaten eggs over the vegetables, and a sprinkle of salt and pepper. Mix gently to cook eggs. Sprinkle a bit of grated cheese.

Cinnamon Raisin Baked Oatmeal :

1.5 cup unsweetened apple sauce

2 eggs

¼ cup brown sugar

1 tsp cinnamon

½ tsp salt

¾ tsp baking powder

1 cup low-fat milk

¾ cup raisins

2 cups rolled oats

½ cup chopped walnuts or pecans.

In a large bowl, mix all ingredients together. Pour into an oiled 8X8” pan. Bake at 375F for about 45 minutes. Cool. Cut into squares and enjoy. Leftovers can be refrigerated for 3 days or frozen for 3 months. Re-heat in microwave to 165F

(Adapted from MyPlate Super Simple Cookbook)