The kids are back in school and the mornings have become a little more hectic. Eating a healthy breakfast on the go is a challenge for both kids and parents alike. Here are some easy, healthy recipes to get you started.

Fruit Pizza

            Whole-wheat English muffin, toasted

            2 Tbsp peanut butter

            1 small apple or 1/2 of a banana, cubed

Spread 1 Tbsp of peanut butter on each half of English muffin and top with fruit. Serve with 8 ounces of low-fat milk.

Healthy waffle sundae

            1 frozen, whole-grain waffle

            1/2 cup low-fat yogurt, flavored or plain

            1/2 cup sliced fruit such as strawberries, peaches, or pineapple

Toast waffle and top with yogurt and sliced fruit.

Parfait bowl

            1 whole-grain, high fiber granola bar

            3/4 cup low-fat yogurt, flavored or plain

            1/2 cup fruit

Crumble granola bar into bowl. Mix in yogurt and fruit and enjoy!

Nutty 'nana Rollup

1/2 whole-wheat tortilla

1 Tbsp peanut butter

1/2 banana, sliced

1 teaspoon honey

Spread peanut butter over tortilla and top with banana slices. Drizzle with honey and roll up. Serve with 8 ounces of low-fat milk.

Cheesy salsa Roll-up

1/2 whole-wheat tortilla

1/4 cup shredded or 1 slice of low-fat cheese

1/4 cup salsa

Place 1/2 tortilla on plate and top with low-fat cheese. Microwave for 20 seconds on HIGH or until cheese looks melted. Let cool slightly, and then roll up tightly. Serve with salsa. Round out the breakfast with a 1/2 serving of chopped fruit mixed into 3/4 cup (6 ounces) of low-fat yogurt.

Easy Egg sandwich

            1 piece whole-wheat bread

            1 medium egg or 1/4 cup egg substitute

            1 Tablespoon low-fat cottage cheese

            1 dash garlic powder

            1 dash ground pepper

            2 thin tomato slices

Toast bread, cut in half, and set aside. Place egg or egg substitute in a small, microwave-safe bowl, add cottage cheese, garlic, and pepper and beat thoroughly. Microwave egg mixture for 1 1/2 minutes until egg is completely cooked. Remove egg from bowl and place on one half of the toast (you may have to cut the egg in half to fit it on the toast. Top with tomato slices and other half of toast. Balance out this meal with a serving of fruit (1/2 cup chopped fruit or 1 small whole fruit) and 8 ounces of low-fat milk.

Rebecca Lindsay, RD
Dietitian, WELLAWARE
Boone Hospital Center
www.boone.org