The Healthy Junior Chef Cookbook. Williams Sonoma
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other sweetener
2 cups unsweetened nut milk, coconut milk, soy milk, or dairy milk
Cinnamon-Apple Oatmeal overnight Jars
MAKE THE OATMEAL
Have ready 2 pint jars with lids. In each jar, layer the following
in order: /cup oats,2 tablespoons applesauce, /teaspoon cinnamon, 2 tablespoons nuts, and 1–2teaspoons honey. Pour 1 cup of the milk into each jar, screw on the lids, and refrigerate for at least 4 hours or up to 3 days.
FINISH & SERVE THE OATMEAL
Remove the lids and enjoy chilled, or cover loosely with a paper towel and microwave on high for 1 minute to enjoy warm. Stir well before eating.
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Once you get the hang of the basic method, you can experiment with using fresh berries or diced fruit in place of the applesauce and a different spice in place of the cinnamon. Topping each jar with a dollop of plain yogurt just before serving is tasty and delivers an extra nutrient boost.
Breakfast
Makes
srevings
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Breakfast
Makes
6 ice pops
1 cup strawberries, stemmed and sliced
1 tablespoon honey/ teaspoon fresh lemon juice1/4 cups vanilla whole-milk Greek yogurt/ cup granola, homemade (page 31) or store-bought
Yogurt Parfait Breakfast Pops
MIX THE STRAWBERRIES
In a small bowl, combine the strawberries,honey, and lemon juice. Using a fork, toss to mix and crush some of the berries. Let stand for 10 minutes.
FILL THE ICE POP MOLD
Have ready a 6-well ice pop mold. Spoon a generous tablespoonful of yogurt into the bottom of each mold. Spoon about 1 tablespoon of the berries over the yogurtin each mold, thentop with another generous tablespoonful of yogurtand 1 tablespoon of the granola;push the granola gently into the yogurt with the tip of the spoon so it doesn’t fall apart when the pops are unmolded. Insert an ice pop stick into the center of each well. Cover tightly and freeze until firm, at least 2 hours or up to 3 days.
UNMOLD THE ICE POPS
To unmold the ice pops, run the molds under hot water just until loosened, then gently but firmly pull the ice pops from the molds. Serve cold.
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A great grab-and-go option for busy school mornings, this frozen breakfast comes with plenty of nutrients—strawberries are packed with vitamin C, manganese, fiber, and antioxidants—to keep you on track for the day. Mango makes a nice alternative to the strawberries. Use fresh or thawed frozen mango cubes and purée them in a blender with the honey before adding them to the ice pop molds.
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» EGGS ADD A PROTEIN BOOST that’s hard to beat in the morning. To make sure no bits of shell end up in your eggs, crack each egg into a small bowl and check for shell fragments before slipping it into the hot pan.
Breakfast
Makes
burritos
2 tablespoons olive oil
/ cup chopped yellow onion/ cup chopped red bell pepper1 clove garlic, minced
1 can (15/) black beans or pinto beans, drained and rinsed/ cup water
Kosher salt and freshly ground
pepper
large eggs
flour tortillas, each about 9 inches in diameter, warmed1 ripe avocado, halved, pitted, peeled, and cut into 8 wedges/ cup Pico de Gallo (page 122) or store-bought salsa of choice
Fried Egg Breakfast Burrito
COOK THE VEGETABLES
In a large frying pan over medium heat, warm 1 tablespoon of the oil. Add the onion and bell pepper and cook,stirring occasionally,until tender, about 5 minutes. Stir in the garlic and cook until fragrant, about 1 minute. Add the beans, stir well, then pour in the water. Simmer until the beans are heated through and the liquid is almost completely evaporated, about 5 minutes. Remove from the heat, season to taste with salt, and keep warm.
FRY THE EGGS
In a large frying pan (preferably nonstick) over medium heat, warm the remaining 1 tablespoon oil. One at a time, crack the eggs into the pan. Sprinkle theeggs with salt and pepper. Cover, reduce
the heat to medium-low, and cook until the whites begin to set
and the yolks thicken, about 2 minutes for sunny-side-up eggs. Using a spatula, flip the eggs over and cook for about 30 seconds for eggs over easy, about 1 minute for eggs over medium, and about 1/minutes for eggs overhard. Remove the pan from the heat.
ASSEMBLE THE BURRITOS
Place a warm tortilla on a work surface. Using the spatula, carefully transfer an egg to the center of the tortilla. Top the egg with one-fourth of the bean mixture, 2 avocado wedges, and 2 tablespoons of the pico de gallo. Fold the edge of the tortilla nearest you over the filling, then fold in both sides. Starting again at the edge nearest you, roll up the tortilla to enclose the filling. Repeat with the remaining ingredients to make 4 burritos total. Serve warm.
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Bell pepper, beans, avocado, and a fried egg make up a hefty morning dish that’s full of flavor and nutrients to help you start your day. Headed out the door? Wrap the warm burrito in aluminum foil or waxed paper, slip it into your backpack, and then when you’re ready to take a bite, fold back the wrapping and enjoy.
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Breakfast
Makes
egg muffin cups
Nonstick cooking spray
for the cups
1 cup loosely packed frozen spinach leaves (about one-fourth 10-oz package)
slices turkey bacon, thinly sliced crosswise2 tablespoons thinly sliced green onion
8 large eggs/4 cup milk/4 cup shredded Monterey jack cheese
Spinach, Bacon & Egg Muffin Cups
PREHEAT THE OVEN
Preheat the oven to 375°F. Spray 12 standard muffin pan cups with cooking spray.
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