By REBECCA TURNER
3 easy back-to-school recipes
Whether the kids will be distance learning or attending school in person this year, balanced meals will set your student up for success. Studies show that students who eat breakfast the morning of a standardized test have significantly higher spelling, reading and math scores than those who miss it. A morning meal is crucial for younger students, whose brains use up about half of the body’s energy.
Back to school also means back to fast-paced schedules, and dinner plans staying up in the air. Even though today’s busy lifestyle can make eating together a challenge, it’s worth the effort, even if it’s only once or twice a week. Research proves there are nutritional, health, social, and mental benefits to eating with others. Choose the meal that gives you the most time to talk, connect, and nourish your body and family bond.
Make back-to-school meals less stressful with these easy recipes for breakfast on the go and quick weeknight dinners.
MAKE-AHEAD BREAKFAST BURRITOS
- 2 pounds lean ground meat (turkey or beef)
- 2 packets low-sodium taco seasoning
- 5 eggs
- 1 cup egg whites
- 2 cups chopped spinach
- 1 cup sliced mushrooms
- 1 cup diced tomatoes
- 10 whole-wheat wraps
- 2% shredded cheese
Prepare meat according to taco seasoning directions. Set aside. In a medium bowl, whisk together eggs and egg whites and pour into a heated skillet. Add spinach, mushrooms and tomatoes to eggs and scramble. Combine seasoned meat with egg and vegetable scramble. Fill tortillas with mixture and top with cheese. Fold tortillas into a burrito. Wrap in wax paper. Place all 10 burritos into a freezer-safe gallon zip-top bag and freeze. When you are ready to eat, place frozen burrito (still wrapped in wax paper) into microwave for about 90 seconds, turning throughout. (Serves 10)
*You can switch the vegetables to your preference, and/or substitute black beans for meat.
You can use leftover pork roast, roast beef, pulled pork, or meat from a rotisserie chicken. Or go meat-free and add fajita vegetables.
- 2 cups pulled pork (or desired meat)
- ½ teaspoon ground cumin
- ½teaspoon smoked paprika
- ½ teaspoon garlic powder
- 2 cups shredded Colby and Monterey
- Jack cheese
- ½cup black beans, rinsed and drained
- ½ cup onions, diced
- Sturdy corn tortilla chips
Preheat oven to 400. Season meat with cumin, smoked paprika, garlic powder and pepper, and heat in a microwave or stovetop until warm.
Spread tortilla chips evenly over a small to medium-sized baking sheet. Add a thin layer of cheese, then a layer of meat, and sprinkle the onions and black beans around the chips. Finish building the nachos with a layer of cheese.
Bake 5-10 minutes or until cheese completely melts (but not to bubbling!). Remove from oven and add toppings such as diced tomatoes, sliced avocados, guacamole, sour cream, olives, cilantro, etc.
Slow cooker pork chops
- 4 bone-in pork chops
- 1can condensed cream of mushroom soup
- ¼ cup ketchup
- 1 tablespoon Worcestershire sauce
- 1 teaspoon salt
Whisk together the soup, ketchup, sauce and salt in a bowl.
Assemble pork chops in slow cooker and pour seasoning mixture over top, covering all the chops well. Cook on low 6-8 hours, or high 4-6 hours, or until meat starts to fall off the bone.
These pork chops create a gravy-like sauce, making them perfect to serve over rice, roasted potatoes, or egg noodles. They also pair well with roasted vegetables.
Using print, TV and radio, Rebecca Turner offers no-nonsense nutrition guidance, challenging the world’s view of wellness and leading women to let go of superficial numbers that don’t define their salvation or self-worth. Purchase her books “Mind Over Fork” and “Enjoy Good Health” on Amazon. Connect with her online at RebeccaTurnerNutrition.com.