CentraState - Healthy Directions

www.centrastate.com Fall 2015 15 On the Go! Nutritional Info Calories: 129 Fat: 1.5g Saturated Fat: 0.5g Carbohydrates: 25g Cholesterol: 0mg QUICK, HEALTHY BREAKFAST BITES KIDS WILL LOVE After a fun-filled summer, it is time to get back into the school morning routine. An easy-to-make and good-on-the-go meal is the key to starting the day off right. These back-to-school breakfast treats are sure to get your kids out of bed in the morning, and adults will love them, too! Bonus: You can make these muffin tin-based meals ahead of time to eat during the week, or freeze them to thaw out later for up to a month! APPLESAUCE BRAN MUFFINS Ingredients 1 ½ cups bran flakes cereal 1 cup fat-free milk ½ cup uncooked quick-cooking oatmeal and 2 tablespoons uncooked quick-cooking oatmeal, divided use ½ cup unsweetened applesauce ¼ cup egg substitute 1 tablespoon olive oil 1 ¼ cups all-purpose flour ¼ cup firmly packed light brown sugar 2 teaspoons baking powder 1 teaspoon pumpkin pie spice ¼ teaspoon baking soda Cooking Instructions 1. Preheat oven to 375°F. 2. Lightly spray a 12-cup muffin pan with cooking spray. 3. Stir together the bran flakes, milk, ½ cup oatmeal, applesauce, egg substitute and oil. Let the mixture stand for 5 minutes, or until the bran flakes and oatmeal are softened. 4. Stir together the flour, brown sugar, baking powder, pumpkin pie spice and baking soda. Stir into the bran flakes mixture until just blended. Spoon mixture into the muffin cups. Sprinkle with the remaining 2 tablespoons of oatmeal. 5. Bake for 18 to 20 minutes, or until they're toothpick-clean. Serving Size: 1 muffin 3 Fiber: 2g Protein: 4g Sodium: 149mg Sugar: 9g Calories: 70 Carbohydrates: 1g Protein: 7g Fat: 4.5g Saturated Fat: 1.3g Sugars: 0g Dietary Fiber: 0g Cholesterol: 125mg Sodium: 180mg SPINACH, MUSHROOM, HAM AND EGG CUPS Ingredients Cooking spray 8 slices deli-style smoked ham (½ ounce each) 2 teaspoons olive oil ½ cup mushrooms, diced 1 cup baby spinach, chopped 5 eggs (Egg whites or egg substitute may also be used.) ½ teaspoon fresh ground black pepper ½ cup reduced-fat, shredded cheese (optional) Instructions 1. Preheat oven to 350°F. Spray a muffin tin with cooking spray. 2. Line eight of the muffin cups with a slice of ham. 3. Add the oil to a sauté pan and heat over medium-high heat. Add the mushrooms and cook for 3 minutes. Add the spinach and cook for another 3 minutes. Set the vegetables aside to cool. 4. In a medium bowl, whisk together the eggs, spinach and mushrooms, pepper, and cheese (optional). 5. Carefully fill the eight muffin cups (lined with ham) with the egg mixture until ¾ full. (Try to not let eggs drip on the sides underneath the ham slices.) 6. Bake for 20–22 minutes, until the eggs are cooked through. Let cool for 5 minutes. Use a fork to go around the edges and loosen the ham and egg cups. Use a fork to scoop out each cup. Serving Size: 1 cup Nutritional Info 8 3 3 2

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