Welcome Back to School!! // Win the Day with Waffles

Many of you have started school this week and are probably wondering what to eat for breakfast! Getting out the door on time can be tricky, but having quick breakfasts on hand will make it easier.

One of our favorite breakfasts to have on hand is waffles! Aaaaand, since it’s national waffle day, we figured this was a perfect opportunity to share some of our favorite recipes.

It’s easy to make a large batch of waffles ahead of time and freeze them for later. Top a whole-grain waffle with fruit, peanut butter, and you have a complete breakfast!

Remember our basic whole-wheat waffle recipe from February? These are the perfect waffle for any combination of toppings! Here are some of our favorite combinations:

  • Peanut butter + sliced bananas and strawberries
  • Vanilla yogurt + sautéed cinnamon apples
  • Fried egg + avocado
  • Fresh or frozen berries + a drizzle of honey

Happy creating!

Superstar Meals! // Tips from MyPlate

Do you know what it means to be a superstar? It means you’re exceptional!

The difference between GOOD and EXCEPTIONAL is usually small. Superstars remember to do the little things that make a difference in the long run. We can have exceptional health when we choose to make simple, healthy choices every day.

Follow these 5 easy tips to build your own superstar meals!

Tip #1 – Hydrate with nutritious, low-sugar beverages

Make water your main beverage! Drink water with meals and snacks to stay hydrated. Low-fat, plain milks are another great option for a satisfying drink! Every once in awhile, sugary drinks like juice or soda are ok to drink. Make sure your juices are made from 100% fruit.

Try this recipe! Fantastic Fruity Drinks

Tip #2 – Have fun with fruits & veggies

Try all sorts of fruits and vegetables! You might find you like them more than you think. Try cutting them into fun shapes or creating a rainbow of color on your pancakes, sandwich, or burrito.

Try this recipe! Fruity Foods

Tip #3 – Fill up with healthy fats

Fat is an important nutrient for kids! It helps you grow strong and smart. Fat also helps the body absorb important vitamins like A, D, E, and K. The trick is to choose the healthiest kinds of fats. Try avocados, olives, and peanut butter!

Try this recipe! Tomato Orzo Salad

Tip #4 – Choose whole-grains

Whole-grains provide fiber, b-vitamins, and iron! These are all important nutrients for kids. Oatmeal, whole-wheat bread, whole-wheat tortillas, and rice are great options to try!

Try this recipe! Overnight Blueberry Oatmeal

Tip #5 – Eat a variety of lean proteins

Some examples of lean proteins include beans, nuts, chicken, turkey, and lean beef. Protein keeps you feeling full and satisfied. It also helps your muscles grow!

Try this recipe! The Mediterranean Burrito

How will you make your meal exceptional today? Pick one of these tips and try it out! Happy creating!

Resources

  1. Make Your Kid’s Meal a MyPlate Superstar

Kids Eat Right Month! // 10 Tips for Healthy Kids

Did you know that August is Kids Eat Right month? This is a great opportunity to focus on small changes that can help us eat healthier and be more physically active!

Eating healthy and being active can be FUN! Here are a couple of tips that will get the whole family involved. Pick one or two to focus on during August.

  • Get moving! Kids should be active for at least 60 minutes a day. Go play outside, have a dance party, or challenge your friend to a race around the block.
  • Try a new fruit or vegetable! Find something at the store you’ve never tried before – you just might like it!
  • Choose low-fat dairy! Switching low-fat dairy for whole milk products is an easy way to make a healthier choice.
  • Pack a healthy snack! Don’t get stranded while you are hungry – bring some nuts, fruit, or a cheese stick to keep your energy high while you’re out and about.
  • Eat together! Bring your whole family together for mealtime. Prepare meals together and enjoy one another’s company.
  • Get active as a family! Go on a walk, bike ride, and plan fun activities together each week.
  • Drink lots of water! Stay hydrated by drinking mostly water or low-fat milk.
  • Make a fruity dessert! Satisfy your sweet tooth with a healthier option, like berries and granola or a chocolate chip banana muffin.
  • Help cook! Ask your parents what you can do to help around the kitchen. Chop veggies, stir batter, or watch the oven to make sure the food cooks just right!
  • Choose whole-grains! Use wheat flour instead of white flour, use brown rice instead of white rice, or try some whole-wheat tortillas today!

Find more resources at kidseatright.org!

Satisfying Snacks // PB Honey Cereal Treats

On Monday, we talked a lot about how to create a healthy snack that will keep you full and satisfied. Today we are going to show you how to make some delicious and easy treats that can act as a satisfying snack at any time of day!

All you need is peanut butter, honey, and some whole-grain cereal. We used multi-grain oat cereal!

First, place peanut butter and honey in a microwave-safe bowl or measuring cup. Place the cereal in a large mixing bowl.

Microwave on high for one-minute. Remove and stir until well-combined. Return the bowl to the microwave for another 30-45 seconds. The peanut butter and honey mixture should be smooth and creamy.

Pour the peanut butter and honey mixture over the cereal. Stir until all of the cereal is well-coated with the mixture.

Drop spoonfuls of the cereal mixture onto parchment paper. Let the drops sit and harden for at least 30 minutes, or until firm.

Store the treats in the fridge for 3-5 days or in the freezer for 1-2 months! Pack these in sack lunches or keep on hand for hungry bellies in need of a snack after playing outside in the sunshine. Enjoy!

Happy 4th!! // Patriotic Toast

Having a good breakfast is the best way to fuel your fun for the 4th of July! These slices of Patriotic Toast provide you with whole-grains, protein, and fruit. Let’s get started!

Start with a few basic ingredients – bread, peanut butter, blueberries, bananas, and strawberries.

Slice the strawberries into small strips. Follow the steps above for easy slicing!

  • Step 1: Wash the berries.
  • Step 2: Slice the tops off the berries.
  • Step 3: Slice the strawberries in half.
  • Step 4: Lay the strawberry halves face down. Thinly slice the strawberries into small strips.

Slice the bananas in the same way you sliced the strawberries.

  • Step 1: Start with 1/2 banana.
  • Step 2: Slice in half.
  • Step 3: Lay each half face down and thinly slice the bananas into small strips.

Now you’re ready to build your very own patriotic toast!

Spread 1 tbsp. of peanut butter on toasted whole-wheat bread.

Top your peanut butter toast with fruit in the shape of a flag. Start with the blueberries, creating a small square in the top left-hand corner. Next add red and white stripes by alternating strawberry and banana slices. Enjoy!

Let’s Go Exploring // Hiking Snacks, Tips, and Trails Near You

No matter where you live in Utah, there’s a trail for you and your family to explore! Hiking is a great way to have fun, be active, and make some memories!

In order to have the best experience possible, you’ll want to do a couple of key things:

#1 Pack snacks – hiking makes you hungry! Try these homemade granola bars from Eat Well Utah.

#2 Bring plenty of water! Keeping yourself hydrated will give you the energy you need to finish your hike feeling strong.

#3 Wear good athletic shoes with a sturdy grip.

#4 Look for cool creatures – like this butterfly!

#5 Collect rocks – try to find one special rock each time you go on a hike. Keep your rock collection to remind you of all the fun memories you’ve had with your family.

#6 Take pictures! Share your hiking experiences with us by tagging #kidscreate in your posts.

Don’t know where to go hiking? Here’s a list of family-friendly hikes in each county in Utah!

Beaver County - Britts Meadow to Big Flat Trail
Box Elder County - Perry Canyon
Cache County - Temple Fork Sawmill
Carbon County - The Elbow
Daggett County - Little Hole National Scenic Trail
Davis County - Deuel Creek Trail
Duchesne County - Moon Lake Trails
Emery County - Harvey Trestle Loop Road
Garfield County - Calf Creek Falls
Grand County - Corona Arch Trail
Iron County - Spring Creek Canyon
Juab County - Salt Creek Canyon Falls
Kane County - K-Hill Trail
Millard County - Mine Camp Peak Trail
Morgan County - Donnor Reed Party and Mormon Pioneer Route
Piute County - Betenson Flat Trailhead
Rich County - Limber Pine Trailhead
Salt Lake County - Silver Lake
San Juan County - Lower Fish Creek Canyon
Sanpete County - Milky Falls
Sevier County - Tasha Creek Trailhead
Summit County - Spring Creek Flying Dog Trail
Tooele County - Left Hand Fork Trail
Uintah County - Dry Fork Canyon
Utah County - Battle Creek Falls
Wasatch County - Stewart Falls
Washington County - Dino Cliffs Trail
Wayne County - Little Wild Horse Trail
Weber County - Gibbs Trail

Happy exploring!

My Mom is the Best // Fluffy Wheat Pancakes

Mother’s Day is just around the corner! How will you show your mom you love her?

My mom loves hand-drawn pictures, notes, and breakfast in bed. Think about making these Fluffy Wheat Pancakes for your mom this Sunday!

Pancake breakfasts can include many food groups from MyPlate. How many food groups can you spot in this breakfast? (Hint: These pancakes are topped with low-fat yogurt, peanut butter, strawberries, and a drizzle of honey).

Topping pancakes with good sources of protein, like low-fat yogurt and peanut butter, will help you stay full until lunchtime. Add some fruit to satisfy your sweet tooth and give some color to your plate!

I chose strawberries for Mother’s Day so I could turn my berries into hearts. Cut a small ‘V’ shape in the top of the berry before you slice to create a heart shape. Watch the video below to see how:

Happy cooking!

Mexican Quinoa

Time for a recipe that you can eat as a side dish or as the main meal. As mentioned in the last post – quinoa is a complete protein. All the amino acids (what protein is made of) that your body needs are found in quinoa. Cool!

This recipe is full of flavor! To make this recipe you’ll need: rinsed quinoa, salsa, black beans, corn, cumin and water.

To get started, combine corn and black beans in a pan and place over medium heat. Once the corn is tender, add the quinoa and cumin. Stir constantly for about 3 minutes. Next, add the salsa and water – mix together.

Cover the pan and leave for about 15 minutes or until the quinoa has absorbed the water. If the quinoa isn’t all the way cooked once the initial water has been absorbed, add more water and let it cook for a few more minutes. Quinoa should be soft and fluffy.

The finished product will surely bring a smile to your face!

Enjoy!

Crazy about Quinoa!

You may have heard of quinoa but have you ever given it a taste? If not, hopefully after reading this blog post you’ll want to go find some quinoa to try!

Quinoa has become rather popular over the last 5-10 years in the United States but its actually been around for centuries! Quinoa originates from high up in the Andes Mountains (in South America) and is typically harvested at the end of March.

The Incas used to considered quinoa to be sacred and referred to it as the chisaya mama (meaning mother of all grains). The actual botanical name for quinoa is Chenopodeum which translates to goose foot. Quinoa got this name because the leaves of the plant it grows on kind of looks like a goose foot.

You might hear quinoa called a super food, this is because it is packed with nutrients! Quinoa is also a complete protein, which means doesn’t need to be paired with another protein in order to provide your body with all the protein it needs. The list below reviews some of the main nutrients found in quinoa:

  • Fiber: good for digestion and helps you feel full longer
  • Iron: transports oxygen in the body
  • Potassium: important for proper nerve and muscle function
  • Magnesium: needed for metabolism (breakdown of food)
  • Vitamin E: an antioxidant (protects cells from damage)

Basically, your body will be happy when you eat quinoa!

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Quinoa is good in many dishes and some people like to eat it by itself. Just make sure that you rinse your quinoa before cooking it! Otherwise it will taste bitter and not many people like bitter tasting foods.

Here’s some ideas on how to incorporate quinoa into your diet:

  • Add it to a salad
  • Put some in a burrito (like you would with rice)
  • Add some fruit and eat it for breakfast
  • Use it in a casserole
  • Bake with it – cookies, breakfast bar, etc
  • Add your favorite spice/herb to make it a side dish
  • Add it to your favorite soup

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Quinoa grows on stalks that can be three to nine feet tall! There are over 120 types of quinoa but the main types you’ll find at the store are: white quinoa, red quinoa, black quinoa, and sometimes a mixture of all three.

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Mexican Quinoa

Information for this post came from medlineplus.gov and wholegrainscouncil.org

Overnight Blueberry Oatmeal

Are you ever in a hurry in the morning? Maybe you don’t always have time to sit down for breakfast? If that is the case, this is the recipe for you!

This recipe should be prepared at night, so that it is ready to go in the morning! It’s easy to make and delicious!

For this recipe you’ll need oats, plain yogurt (preferably greek), milk, blueberries (fresh or frozen), honey, and cinnamon.

Put all the ingredients in a jar, then shake!

Put the lid on the jar then set it in the fridge overnight. Its that easy!

Overnight, the oats absorb moisture from the milk and yogurt which gives this oatmeal a perfect texture.😀 In the morning your nutritious and delicious breakfast is ready to go!