February 2020

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eatgathergo.org

February Is National Hot Breakfast

Month.
Breakfast is one of the most important meals
of the day for people of all ages. But especially
for kids, as they need more nutrients to
support good growth. Research shows that kids
who eat breakfast are less likely to be Mexican Rice Breakfast Bowl
overweight than those who skip breakfast. PREP TIME: 15 minutes | SERVES: 2
Research has also shown that breakfast helps
kids stay focused at school and provides energy INGREDIENTS:
for all kinds of activities. Think there is not 1 cup instant brown rice
enough time for breakfast in the morning? 3/4 cup rinsed and drained canned
Continue reading for ideas on quick and kidney or black beans
healthy breakfast ideas for the whole family! 1/2 cup salsa
1/4 cup (1 oz.) shredded cheddar
Breakfast ideas when you are running late: cheese, Monterey Jack cheese or
• A cup of yogurt with your favorite toppings. crumbled cotija cheese
Look for yogurt with less added sugar if 1 medium avocado, pitted, peeled and
possible. sliced
• Your choice of fruit and peanut butter on
toast or rolled into a tortilla shell. DIRECTIONS:
• Hard boiled eggs and a piece of toast. 1. Cook rice according to package
• A cheese stick with your choice of fruit or directions.
veggies. 2. Meanwhile, in small saucepan,
• A granola bar with a glass of milk. Look for combine beans and salsa. Cook
bars with more protein and fiber if possible. and stir over medium heat until
hot. (Or, combine beans and
Breakfast ideas when you have extra time: salsa in microwave-safe bowl.
• Scrambled or fried eggs with toast. Loosely cover and microwave on
• A bowl of oatmeal with toppings of choice. high about 1 minute or until hot.)
• Breakfast bowls with rice, beans and your 3. Spoon rice into 3 serving bowls.
favorite toppings such as salsa or cheese. Spoon bean mixture, cheese and
• Smoothies blended with fruit or veggies, milk avocado on top.
or yogurt, and some ice. 4. Eat the oatmeal cold, or heat in a
• A breakfast quesadilla with scrambled eggs and microwave-safe dish.
cheese in a tortilla shell.
• Your favorite whole-grain cereal with milk.
Look for those higher in fiber to keep you
feeling full!
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program -- SNAP.
Resources:
https://www.todaysdietitian.com/newarchives/0816p28.shtml
https://www.eatgathergo.org/recipes/