Start every day the whole grain way:
Help your kids get their day off to a healthy start. Serve whole‐grain versions of cereal, bread, tortillas or pancakes at breakfast.
Whole grains give your kids B vitamins, minerals and fiber to help them feel full longer so they stay alert to concentrate at school.
Fantastic French Toast (Makes 6 servings):
– 2 eggs
– ½ cup fat‐free or low fat (1%) milk
– ½ teaspoon vanilla extract
– 6 slices whole wheat bread
1. Preheat the griddle over medium heat, or set an electric frying pan at 375 degrees.
2. Put eggs, milk, and vanilla in a pie pan or shallow bowl and beat with a fork until well mixed.
3. Grease the griddle or pan with a thin layer of oil.
4. Dip both sides of bread, one slice at a time, in the egg mixture and cook on the hot griddle or frying pan.
5. Cook on one side until golden brown. Turn the bread over to cook the other side. It will take about 4 minutes on each side.
6. Serve with syrup, applesauce, fruit slices, or jam.
Wake Up Breakfast Egg Burrito (Makes 4 burritos, Serves 4):
4 large eggs
2 Tablespoons frozen corn
1 Tablespoon low‐fat (1 %) milk
2 Tablespoons diced green bell peppers
1/4 cup minced onions
1 Tablespoon diced fresh tomatoes
1 teaspoon mustard
1/4 teaspoon granulated garlic
1/4 teaspoon hot pepper sauce (optional)
4 ‐ 8 inch whole wheat tortillas
1/4 cup prepared salsa
1. Preheat oven to 350 degrees F.
2. In a large mixing bowl, blend the eggs, corn, milk, green peppers, onions, tomatoes, mustard, garlic, hot pepper sauce for 1 minute until eggs are smooth.
3. Pour egg mixture into a lightly oiled 9x9x2 inch baking dish and cover with foil.
4. Bake for 20‐25 minutes until eggs are set and thoroughly cooked.
5. Wrap tortillas in a moist paper towel and microwave for 20 seconds until warm.
Be careful when unwrapping the tortillas, the steam can be hot.
6. Cut the cooked egg mixture into 4 equal pieces and roll 1 piece of the egg.
mixture in each tortilla.
7. Serve each burrito topped with 2 Tablespoons of salsa.
*Use low‐fat or fat‐free milk.
Whole grains make a difference:
Whole grains help keep your heart healthy and are good for digestion and a healthy weight.
Choose foods with “100% whole wheat” or “100% whole grains” on the label Or check the ingredient list to see if the word “whole” is before the first ingredient listed (for example, whole wheat flour). If it is, it’s whole‐grain.
Rice Pudding (Makes 8 servings, ¼ cup each):
1 cup low‐fat (1% fat) milk
1 cup water
1 cup brown rice, uncooked
1 cup evaporated milk.
1 teaspoon vanilla
¼ cup sugar
⅛ teaspoon ground cinnamon
1. In sauce pan heat milk and water.
2. Add rice, bring to boil, lower heat to simmer; stir mixture every 10 minutes. Cook covered until rice is tender, about 40 minutes.
3. In large bowl, mix eggs, ¾ cup evaporated milk, vanilla, and sugar. Set aside.
4. Add remaining ¼ cup evaporated milk to rice.
5. Spoon 1 cup of rice mixture into egg mixture and stir. Pour the mixture into remaining rice.
6. Heat pudding until it boils, stirring continuously. Remove from heat. Place in serving container, and sprinkle with cinnamon, or top with your favorite fruit.
*Use fat‐free or low‐fat milk.
Oodles of Noodles (6 serving):
1 lb Whole Wheat Pasta
1 bunch Swiss Chard, Stems removed, coarsely chopped
3 Garlic Cloves, minced
2 tsp Basil, dried
2 cups Grape Tomatoes, chopped with all the juice
3 cups Vegetable Broth, low sodium
3 tbsp Olive Oil
3 tbsp Whole Wheat Flour
1 tsp Sea Salt
1/2 tsp Pepper
Cook pasta according to package directions.
Heat a large skillet to a medium heat, add 3 tablespoons of oil, swirl to coat. Add tomatoes, tomatoes, garlic, garlic, chard, basil, salt and pepper. pepper. Sauté until chard is wilted and tomatoes are soft and produce juice.
Sprinkle flour over vegetables and stir until completely incorporated. Slowly whisk in the broth. Continue to stir until sauce comes to a boil and thickens, about 5‐8 minutes. Pour over pasta and serve.
Click on whole grain recipes to read or download the remaining four meals pdf.