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SEPTEMBER


THE BREAKFAST "A"DVANTAGE

Now that the kids are back in school, it is important that they start each day the right way by eating a healthy breakfast.  Some studies have shown that nearly half of all children do not eat breakfast before going to school.  This puts them at a disadvantage both physically and academically.  For information about the advantages and disadvantages of eating a healthy protein-rich, fiber-filled breakfast every single day, CLICK HERE
 
Every week this month, we will provide some "take-and-go" recipes that have both protein and fiber and that can either easily be made in the morning or in advance (and frozen).  This week, we introduce our Power Breakfast Tortilla and Homemade Whole Grain Granola.

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POWER BREAKFAST TORTILLA
 
INGREDIENTS:
 
Whole Wheat Tortilla
1 Tablespoon Sunflower Seed Butter (or Peanut Butter)
Homemade Granola (See Below for Recipe)
1 Banana
3/4 Apple
2-3 Strawberries
1 Lemon
 
PREPARATION:
 
1. Slice Banana and Apple and place in a small bowl with juice of 1 fresh lemon (to prevent oxidation, or browning, of fruit).
2. Spread Sunflower Seed Butter (or Peanut Butter) in the center of tortilla.
3. Top with fresh fruit (banana, apple, strawberries).
4.  Finish with Homemade Granola
5.  Fold Tortilla (one end first, then roll) and Enjoy!
 

 


 
 
 

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HOMEMADE "WHOLE GRAIN" GRANOLA
 
(Recipe by Eileen Delpiano)
 
•    2 1/2 cups old-fashioned rolled oats
•    1/2 cup oat bran or wheat germ
•    2 Tablespoons Golden Flax Seeds
•    6 Tablespoons brown sugar
•    1 1/2 tsp. cinnamon
•    1/2 cup apple cider
•    1/4 cup maple syrup
•    1/2 teaspoon vanilla
•    2 tsp. extra virgin coconut oil
•    1/4 cup almond slices
•    1/4 cup sunflower seeds
•    1/2 dried cherries, blueberries, or raisins or other dried fruit
   
Preheat oven to 325 degrees.

In a large bowl, mix together the oats, oat bran, flax seeds, brown sugar, and cinnamon.

In a separate medium bowl, whisk together the apple juice, maple syrup, vanilla and coconut oil.

Add the wet ingredients to the dry ingredients and mix until well-combined. Fold in nuts. Mixture should be a little "clumpy".

Spread mixture evenly over a very large parchment-lined large baking sheet (or two medium-sized baking sheets).

Bake for  30-45  minutes - stirring every 15 minute - until granola is just golden brown. Remove from oven and stir in dried fruit.


©2013 Kids Heart Felt Health Inc.

 

WEEK 3 - BANANA BREAD (Almond, Gluten-Free)

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Banana Bread (Almond, Gluten-Free)
(makes 13 muffins or 1 loaf)
Recipe by Jill Dahan
INGREDIENTS:
3 ripe bananas
1/3 cup/3oz extra virgin organic coconut oil or butter
½ cup /4oz Greek plain yogurt
3 dates, stone removed
2 large eggs
1 tbsp vanilla bean paste
¾ cup/3oz oats
½ cup whole almonds
1 ½ tsp baking powder (aluminum free if possible)
1 handful dried blueberries, dark chocolate chips, or raisins (optional)
cupcake liners and muffin pan or 1 loaf pan
INSTRUCTIONS: 
1. Place oats and almonds in a blender and blend on high until fine like flour. 
2. Remove from the blender and add in baking powder.
3. Place dates, oil, eggs, bananas, yogurt and vanilla in the blender and blend on high until combined. 
4. Pour into oat mixture and mix until just all is combined. 
5. Add in chips, blueberries, or raisins if using.  Pour into cupcake liners in a muffin pan or into a greased loaf pan. 
6. For the muffins bake at 375F for 20 minutes and remove and for the loaf bake at 350F for 40 minutes and then remove. Eat and enjoy!

©2013 Kids Heart Felt Health Inc.

WEEK 2:  CHOCOLATE CHIP MUFFIN TOPS

CHOCOLATE CHIP MUFFIN TOPS

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CHOCOLATE CHIP MUFFIN TOPS


DRY INGREDIENTS:
         ¾ cup white wheat flour
        ½ cup all purpose white flour
         ¼ cup ground flax seed
         1 tsp. baking powder
         ½ tsp. baking soda
         ¼ tsp. salt
         ¼ cup mini chocolate chips

LIQUID INGREDIENTS:
         5 Tbsp. light brown sugar
         5 Tbsp. organic coconut oil
         1 banana (fresh or frozen)*
         2 eggs (room temperature)
         1 tsp. vanilla
         ¾ cup milk
*If you use a frozen banana, pop it in the microwave for 1 minute and add to recipe (make sure to retain all juices from banana).

INSTRUCTIONS:

1.       Preheat oven at 350°F. 

2.       In a medium bowl, whisk together wheat flour, white flour, flax seed, baking powder, baking soda, and salt.

3.     In a separate bowl, add brown sugar and coconut oil and combine thoroughly with a fork.  Then, add the banana (including excess juices from microwaving).  Next, add the eggs, vanilla, and milk and combine all ingredients thoroughly.

4.        Add the dry ingredients to the liquid ingredients until just combined, being carefully not to over-mix (over-mixing creates muffins that are very dense and dry).

5.        Gently add chocolate chips, but do not over-mix.  Sprinkle a few extra chips on top of muffins for decoration.

6.        Spray muffin tins with cooking spray.

7.         Bake for 15 minutes (or until a knife inserted in center comes out clean).  Let muffins rest for 5 minutes before removing them from muffin tin.

©2013 Kids Heart Felt Health Inc.

WEEK 1:  FRENCH TOAST KABOBS

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FRENCH TOAST KABOBS

Ingredients:
1/2 cups oats
4 slices of whole grain bread (9-grain)
4 eggs
1/2 cup milk
1/4 tsp. cinnamon 
Blueberries
Strawberries
Bananas
Bamboo Skewers


Instructions:

1.  Place oats in a skillet and toast on Medium for 4-5 minutes.  Set aside. 
2.  Place eggs, milk, and cinnamon in bowl and mix until combined.
3. Spray skillet with cooking spray and turn heat on Medium.
4.  One at a time, place each bread slice in egg mixture, turn over, then scatter toasted oats on top. With the oats facing up in egg mixture, use a spatula and flip it into the heated skillet so oats are facing down.  Sprinkle top of bread with more oats and flip again when underside of bread is golden brown.
5.  When toast is golden brown on both sides, remove from pan.  Repeat with remaining bread.
6.  Cut french toast into cubes and place on skewers, alternating with fruit.
7.  Serve with a small amount of maple syrup (the fruit is sweet enough).  


 ©2013 Kids Heart Felt Health Inc.