SALISBURY TWP., Pa. – Back-to-school season is officially here, and it’s the perfect time to start preparing for healthy, delicious meals and snacks that the kids will love.
Weis Dietitian Lyndi Mies was in the 69 News at Sunrise kitchen to share some easy and nutritious recipes to help get your kids off to a great start this school year.
Here are the recipes she shared:
Approximate Nutritional Values Per Serving:
444 Calories, 25g Total Fat, 10g Sat Fat, 40g Carbs, 0g Added Sugar, 6g Fiber, 19g Protein, 4g Total Sugar, 892mg Sodium
Ingredients
1 pkg Microwavable Pasta
1/4 cup(s) Grape Tomatoes, halved
1/2 cup(s) Mozzarella Pearls
1/3 cup(s) Weis Signature Collection Pesto
1/4 cup(s) cucumber, chopped
2 tbsp. Weis Quality Grated Parmesan Cheese
Directions
Cook pasta following package instructions.
Mix pasta with tomatoes, mozzarella pearls, pesto, and cucumber
Top with Parmesan cheese and enjoy.
Greek Yogurt Overnight Oats (sponsored by American Dairy Association North East)
Ingredients
1 cup pureed or mashed ripe fruit
2/3 cup rolled oats
2/3 cup milk
2/3 cup plain or flavored Greek yogurt
2 teaspoons chia seeds
1 tablespoon ground flaxseeds
1/2 teaspoon ground cinnamon
Fresh fruit, granola, nuts, seeds, or chocolate chips (for toppings)
Optional: 1-2 tablespoons nut or seed butter, 1/2 banana, mashed, 2-4 tablespoons pumpkin puree, 1 teaspoon maple syrup or honey, 1 teaspoon cacao powder, 2 tablespoons chocolate chips, or 1 teaspoon hemp seeds
Preparation
Combine all ingredients for the base recipe in an airtight container. Stir to combine. Optional: Divide the mixture among 2 single-serve airtight containers, such as a mason jar or an empty cottage cheese/ricotta container. Cover and allow the mixture to sit overnight until liquid is soaked up by the oats.
In the morning, stir in fresh fruit, nuts, or additional seeds. Top with additional milk or sweetener if needed. Get creative!
Make several batches of overnight oats at once for the week for an easy grab-and-go weekday breakfast.
Rainbow Veggie Pinwheels(sponsored by American Dairy Association North East)
Ingredients
4 flour tortillas
4 tablespoons whipped cream cheese
1 cup shredded mozzarella cheese
1/2 cup shredded cheddar cheese
Red: ¼ cup red bell pepper (thin strips)
Orange: ¼ cup shredded carrots
Yellow: ¼ cup yellow bell pepper or corn kernels
Green: ¼ cup baby spinach or zucchini ribbons
Purple: ¼ cup shredded purple cabbage
Preparation
Spread cream cheese on each tortilla.
Sprinkle shredded cheese and arrange veggies in lines for color contrast.
Roll tightly, then slice into pinwheels.
Cut to showcase the colors and serve
Nutrition info per serving
Calories: 64
Fat: 3g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 22mg
Carbohydrates: 8g
Fiber: 1g
Sugar: 4g
Added Sugar: 0g
Protein: 2g
Ingredients
1 cup(s) old-fashioned oatmeal
1/2 cup(s) Creamy Peanut Butter
1/2 cup(s) ground flaxseed
1/3 cup(s) honey or agave nectar
1 tsp. Pure Vanilla Extract
Stir in up to any 3 of these
1/2 cup(s) dried cherries, raisins, blueberries or cranberries
1/2 cup(s) unsalted chopped almonds, pecans, walnuts, pistachios or peanuts
1/2 cup(s) crushed whole-grain pretzels or cereal
1/2 cup(s) Dark Chocolate Chips
1/4 cup(s) Coconut Flakes
Directions
Place all ingredients in a large bowl and stir until well combined.
Cover and refrigerate for 30 minutes so the mixture is easier to shape.
Using your hands or a cookie scoop, roll mixture into 25 (1-inch) balls.
Refrigerate in an airtight container for up to 1 week.