Looking for a quick and easy breakfast that is high in protein as well as low in calories? Or are you looking for a way to sneak in vegetables to the diet of your picky eater? This recipe works for it all! It takes less than 5 minutes to prepare, 10 minutes to bake, and you are ready to eat! And if you add the optional phyllo dough shell, these can also make delicious appetizers for your next event. And the best part, each quiche is only 20 calories! (or 50 calories each with the phyllo shells).
6 large eggs
1 cup roasted vegetables of your choice (for this I used a blend of yellow and orange bell peppers and sweet onion that had been broiled on a previous day)
mini muffin tray
Place one cup of roasted vegetables in food processor to finely chop. Beat eggs until smooth and mix in vegetables. Pour into a lightly greased mini muffin tin. Bake at 400 F for 10 minutes or until toothpick comes out clean.
Optional: Add phyllo dough shell into mini muffin tin holders, pour egg directly into shell.
Feeding a baby or toddler can be challenges. In fact, it can feel overwhelming at times. You may worry did he eat enough? Too much? Did he take in the right nutrients? And the list goes on and on. Picky eaters and defiant toddlers can make for stressful meal times that leave everyone frustrated. But it doesn’t have to be this way.
Take the stress out of your meals by realizing one thing: your only job as a parent is to provide a healthy balance of foods to your baby. Your child will determine how much of these foods he will choose to eat, if he chooses to eat them at all. That’s it! Force feeding, fighting, bribing, these things don’t work. And they most often result in poorer eating habits over time. What does work is to just focus on exposing your child to healthy food options and being an example of healthy eating yourself. Your baby will mirror what you do. If you eat a large amount of fruits and vegetables regularly, your baby most likely will too – even if it doesn’t seem that way right now.
So relax! At the next meal, offer your baby a variety of healthy finger foods (or purees). If he eats them, great! If he just touches them, that’s fine too. If he picks them up and throws them, oh well! It’s all about exposure right now. The more a child is exposed to a food, the more likely over time he will come to eat that food. But if meal times are filled with stress and power struggles, your child will learn quickly to hold his ground and display his defiance in food choices. Of course this is always easier said then done, but it really does work.
Try to focus on your child’s balance of food over the course of a week instead of day to day. For instance, Joey essentially ate a plate full of peanut butter for dinner last night (that he licked off of the carrots and apples I provided with it). But the day before he ate a huge variety of protein options along with grains, fruits, and veggies. It all balances out in the end!
If you love grilled cheese, but are looking for a way to boost its health properties, this recipe is for you! I find it’s a very easy way to get Joey to eat his greens while enjoying one of his favorite foods.
2 slices 100% whole grain bread
1 Tbs olive oil based spread or butter
1/3 cup shredded cheddar cheese (or any cheese of your choice)
¼ cup kale, cooked, shredded
Spread butter/olive oil spread over one side of each slice of bread. In a large pan or skillet over medium heat, place one side of bread, buttered side down, into pan. Sprinkle ½ of cheese over bread, then place shredded kale on top. Next, cover the kale with the remaining cheese and place the second slice of bread on top (buttered side facing up). Allow bread to toast until golden brown, then flip sandwich and toast on the other side. Serve warm and enjoy!
If you have a child with a peanut allergy (or one that goes to a nut-free daycare like mine), this is the perfect PB&J substitute!
2 slices 100% whole grain cinnamon raisin bread
1 1/2 Tbs sunflower seed butter
1 Tbs olive oil spread or butter
Spread sunflower butter evenly over one side of the bread and then press together with the remaining slice to create a sandwich. Place /2 of the olive oil spread or butter into a skillet and bring to medium heat. As skillet is warming, spread remaining butter/olive oil spread the top side of the bread. Place the sandwich, buttered bread side up into the pan. Allow to toast on one side, then flip and toast on remaining side until bread is lightly golden brown and sunflower seed butter is slightly melted. Serve warm.