Start the School Year off Right

Can you believe kids will be starting school in a few weeks? Summer has flown by and it’s time to get back into a daily routine. Some people think it is impossible to prepare a nutritious lunch during busy mornings but below are a few tricks. A healthy lunch consists of whole grains, lean meats, low-fat dairy, as well as fruits and vegetables. 

Prep vegetables and fruits the night before- This will help save time and research has shown that kids eat more fruits and vegetables when fruits and veggies are already cut up.

Add in healthy sides– Examples: unsweetened applesauce, 2% cheese sticks, flax crackers and salsa, nuts, low-fat Greek yogurt and fruit and veggie cups. A homemade cookie or whole grain fig cookie is an ok as a treat on some days.

Use portion boxes– There are many lunch boxes on the market that help keep portions in check. Get your kids involved in the process of picking out what foods go into each compartment to keep them excited.  Examples: Bentology or Ecolunchbox

Think outside the sandwich- Variety is one of the keys for both kids and adults eating healthy. Try a wrap, pasta salad, black bean tacos, or a PB&C (peanut butter and dried cherries on a bagel flat).

Included below, courtesy of Texas A&M AgriLife Extension’s Dinner Tonight program is a kid friendly, nutritious lunch or snack idea for any occasion.

Veggie Tots

Ingredients

• 2 cups russet potatoes ready to serve or fresh
• 2 cups frozen broccoli florets thawed
• 1.5 cups shredded Parmesan cheese
• 1/8 cup grated Parmesan cheese
• 1/2 cup dry bread crumbs
• 1 egg white
• 1 tbsp Italian seasoning

Servings: 32

Instructions                                                                                                                                       

1. Preheat oven to 425F, place oven rack in the middle of the oven and line baking sheet with silicone mat or parchment paper.
2. Steam or microwave the potatoes to the point where a fork is easily inserted but it’s too tough to eat (20 seconds for ready to eat potatoes in microwave)
3. Once they are cooked, drain them and set them aside to cool down.
4. Then place 2 cups of thawed broccoli florets into your food processor and pulse it until the broccoli resembles coarse rice. (should yield 1 1/2 cups chopped) Measure out 1 1/2 cups of the finely chopped broccoli and transfer into a large bowl.
5. Next, pulse the semi-cooked potatoes and 1 1/2 cups of the Parmesan cheese; pulse just enough to break up the potatoes and combine them with the cheese.
6. Place the cheese and potato mixture into the bowl with the broccoli. Add seasoning into the large bowl and fold all ingredients with a large spatula to combine all ingredients evenly.
7. Then place grated parmesan cheese and panko bread crumbs into small bowl. Form small balls with a 1 tablespoon size cookie scoop or your hands and a spoon to form small balls. Once the ball is formed, roll each veggie tot in the grated cheese and bread crumb coating.
8. Place each veggie tot on the baking sheet, about 1/2 inch apart. Bake 12 minutes, until golden brown. Remove from the oven, let cool for 2-3 minutes and enjoy!

Nutrition Facts per serving: Calories- 81; Calories from Fat-36;Total Fat- 4g ;Saturated Fat- 2g;Sodium-232mg;Total Carbohydrates-7g;Dietary Fiber-1g;Sugars-1g;Protein- 5g

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