Back To School Quick and Easy Breakfast Recipes to Get a Jump on Your Day Here on the Suncoast

With back to school right around the corner, parents everywhere are shopping, prepping, and waiting for that last day of summer break. Depending on how many children are in your house, the time of school, and your own morning routine needs, getting a nutritious meal for everyone can be nearly impossible. Breakfast is the most important meal of the day and the springboard for how much energy you have in the tank to get through all your activities. We compiled some healthy, quick breakfast ideas to kick the mornings off wonderfully – and get everyone prepared for the most successful days possible.

Blueberry Banana Power Muffins

With a fresh hint of lemon and the power of nutritious blueberries and bananas, these muffins pack a punch. Warm them up for a fast breakfast or little treat in the lunch box. A great source of energy and satisfaction for the taste buds.

INGREDIENTS

WET INGREDIENTS

• 1 tablespoon ground flax seeds
• 2 tablespoons water
• 2 ripe & spotty bananas, mashed
• 1/4 cup pure maple syrup
• 3/4 cup + 2 tablespoons unsweetened almond milk (or any plant milk)
• 1/4 cup plain applesauce
• 4 teaspoons fresh lemon juice
• 1 teaspoon vanilla extract

DRY INGREDIENTS

• 1 3/4 cup gluten-free flour
• 1/2 cup raw coconut sugar
• 1/4 cup hemp seeds
• 1/4 cup rolled gluten-free oats
• 2 teaspoons baking powder
• 1 1/2 teaspoons ground cinnamon
• 1/2 teaspoon baking soda
• 1/2 teaspoon fine sea salt
• 1/3 cup crushed pecan pieces (or walnuts)
• 1 1/4 cup frozen blueberries

INSTRUCTIONS

1. Preheat oven to 350 degrees F. Line a muffin tin with liners or spray with nonstick spray. (I sprayed the muffin liners too, just to be safe!)
2. In a small bowl, mix together ground flax and water. Set aside.
3. In a separate medium-sized bowl, mash bananas. Then mix in the rest of the wet ingredients.
4. In a separate large bowl, mix together all dry ingredients except the pecans and blueberries.
5. Pour the wet mixture into the dry, adding in the “flax egg” mixture too, and mix until well combined, don’t over-mix! Gently fold in the pecans and blueberries.
6. Fill each muffin cup about 3/4 of the way full (this recipe makes approximately 15 muffins!) I like to add extra blueberries on top and a sprinkle of oats too.
7. Bake for 17-20 minutes or until a toothpick comes out clean.
8. Allow muffins to cool for 10 minutes, then remove from pan. Bake the rest of the muffins.

Nutty Superfood Breakfast Bites

If you make your own breakfast bars or energy bites, you ensure you’re getting ingredients you know and like. You can also customize the recipe to fit your tastes. These make-ahead energy bars are filled with nuts and seeds, which provide fiber and lasting protein. They also have several types of berries, great sources of vitamin C and other antioxidants. When you make these, go ahead and split them into individual portion sizes so it’s easier to grab and go.

INGREDIENTS

• 2 ½ cups raw, unsalted almonds
• ¾ cup pepitas
• ¾ cup uncooked quinoa
• ¾ cup goji berries
• ¾ cup dried blueberries
• ¾ cup chopped pistachios
• ½ cup + 2 tablespoons brown rice syrup
• ¼ cup honey
• ¼ teaspoon sea salt
• ¼ cup chopped dark chocolate, for drizzle (optional)

INSTRUCTIONS

1. Line a 9×13-inch baking pan with parchment paper, spray with cooking spray, and set aside.
2. Preheat oven to 325°F.
3. Spread the almonds, pepitas, and quinoa onto a rimmed baking sheet and bake for until lightly brown and toasted, about 15 minutes.
4. Transfer to a large mixing bowl.
5. Add the goji berries, blueberries, and pistachios.
6. In a medium saucepan, bring the brown rice syrup, honey, and salt to a boil, whisking to combine.
7. Let boil for until it turns deep amber in color and looks frothy, about 3 minutes.
8. Immediately pour the syrup into the mixing bowl and, moving quickly, stir until nuts and seeds are evenly coated.
9. Press the mixture into the prepared pan.
10. Let cool completely (about 20 minutes), then slice into 30 squares.

Japanese Fruit Breakfast Sandwich

Love whole wheat English muffins in the morning, but often the jam, peanut butter, or other added condiments can be messy. We have a fresh idea for a morning ‘sandwich’ that is light, refreshing, and can be prepped ahead for ease of handling when headed out the door in the morning.

INGREDIENTS

• English Muffins
• 12 strawberries
• 2 kiwis
• 1 navel orange
• 1 cup heavy whipping cream
• 5 tsp sugar

INSTRUCTIONS

1. Use a small knife to remove the core of the strawberries, and cut and peel the kiwis.
2. Peel the orange into segments.
3. To make the whipped cream, add the heavy whipping cream to a medium bowl and whisk on low speed using an electric hand mixer. The cream should be spreadable but not runny.
4. Line up your English Muffins on your work surface. Next, add a dollop of whipped cream to each English muffin slice and spread it evenly. Reserve some whipped cream for later to fill in the gaps after you add the fruit.
5. Add the fruit next, placing it on only one slice of English muffin per sandwich.
6. Add more whipped cream to fill in any gaps between the fruit.
7. Refrigerate them for at least one hour (and up to overnight).

Chocolate-Peanut Butter Protein Shake

This creamy, high-protein shake will keep you satisfied for hours and tastes like a chocolate-peanut butter banana milkshake. You don’t even need to add protein powder, thanks to the naturally occurring protein in the soymilk, Greek yogurt, and peanut butter.

INGREDIENTS

• 1 cup unsweetened vanilla soymilk
• ¾ cup sliced frozen banana
• ½ cup reduced-fat plain Greek yogurt
• 1 tablespoon cocoa powder
• 1 tablespoon natural peanut butter

INSTRUCTIONS

1. Combine soymilk, banana, yogurt, cocoa powder, and peanut butter in a blender.
2. Blend until smooth.
3. Pour into to-go cups for a great breakfast on the move.

How did we do with that list? Anything that seemed easy and refreshing enough to make your can-do list of breakfast items? If there are older kids in the household, they might even take a few of these and make them their own without parental involvement even needed. We know many students will have access to school meals, and that is amazing, but remember, parents, caretakers, and others working those morning routines are just as vital to the success of the day. Ensuring everyone gets good protein, vegetables, and fruits in their diet can be a stressful endeavor in these early first days of school, but hopefully, we all find the right recipes to help us along the way.

Happy Cooking, Suncoast!

Feature Photo Courtesy of Deposit Photos