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Healthy Breakfastand Snack Ideas
Make breakfast and snacks in just a few minutes!e 1Corn tortillaBeansQueso frescoWhole wheat toast andpeanut butterSliced bananasLowfat (1%) or fat-free milkWhole wheat tortillaLowfat string cheeseSliced applesFor more healthy tips, visit calfreshhealthyliving.org
Hard-boiled eggWhole wheat toastSmall cup 100% fruit juice RaisinsLowfat cream cheeseGraham crackers Left-over vegetablesand scrambled eggsWhole wheat tortillaWhole grain cerealLowfat or fat-freeyogurtFruitFor more healthy tips, visit calfreshhealthyliving.org 2
Time-savingTips! Tear outtheseand purecipet themson youfridge!r Wash andput whfruitoleon thetthe nigableht before. Usea microwaveto cook eggs orquickoatsin themorning.3For more healthy tips, visit calfreshhealthyliving.org
Zucchini MuffnsMake these muffns when you have extra time and freeze them.Pull them out later for a healthy breakfast to take on-the-go.Calories: 142Fat: 5 gSodium: 168 mgAdded Sugar: 4 g per servingMAKES 12 SERVINGS. 1 muffn per serving. PREP TIME: 15 minutes COOK TIME: 25 minutesINGREDIENTSnonstick cooking sprayeggscup unsweetened applesaucecup granulated sugarteaspoon vanilla extractcups whole wheat fourteaspoon saltteaspoon baking sodateaspoons ground cinnamonteaspoon ground gingerteaspoon ground clovescups grated zucchinis(about 2 small zucchinis)½ cup raisins2 3 cup toasted and choppedpecans or walnuts2½¼11¼¼11½½¼2PREPARATION1. Preheat oven to 350 F.2. Spray muffn pan (12 muffn cups total) withnonstick cooking spray and set aside.3. In a large bowl, stir together eggs,applesauce, granulated sugar, andvanilla extract.4. In a separate bowl, stir together four, salt,baking soda, cinnamon, ginger, and cloves.5. Stir four mixture into egg mixture until justbarely blended (there may be a fewsmall lumps).6. Gently stir in zucchinis, raisins, and nuts.7. Divide batter evenly among muffn cups.8. Bake 20 minutes or until a woodentooth pick inserted in the center of amuffn comes out clean.Adapted from recipe courtesy of Cut ‘n Clean Greens.Nutrition information per serving: Calories 142, Carbohydrate 21 g, Dietary Fiber 3 g, Protein 4 g,Total Fat 5 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 35 mg, Sodium 168 mg, Added Sugar 4 g4
INGREDIENTSJicamaPREPARATIONZucchinis1. Combine jicama, cucumbers,zucchinis, and carrots in amedium bowl.Carrots2. Add lime juice and stir.Lime juice3. In a small bowl, combine salt, chilipowder, and cayenne pepper(optional). Sprinkle over cutvegetable sticks.Cucumbers4. Put vegetable sticks onto a plateor in cups and enjoy with friends.For more healthy tips, visit calfreshhealthyliving.org5
Banana Berry SmoothieMake a smoothie for a quick on-the-go breakfast or refreshingsummertime treat.MAKES 2 SERVINGS. 11/3 cups per serving. PREP TIME: 5 minutesINGREDIENTS½ banana, peeled and sliced1 cup unsweetened frozen berries(strawberries, blueberries,and/or blackberries)½ cup 1% lowfat or fat-free milkor soft tofu½ cup 100% orange juiceCalories: 112Fat: 0 gSodium: 29 mgAdded Sugar: 0 g per servingPREPARATION1. Place all ingredients in a blender container. Put lid on tightly.2. Blend until smooth. If mixtureis too thick, add ½ cup coldwater and blend again.3. Pour into 2 glassesand serve.Nutrition information per serving: Calories 112, Carbohydrate 26 g, Dietary Fiber 3 g,Protein 3 g, Total Fat 0 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 1 mg, Sodium 29 mg6
Your family’s health is in your hands. For more healthyrecipes visit calfreshhealthyliving.orgThe California Department of Public Health, with funding from the United States Department of Agriculture’s Supplemental NutritionAssistance Program – USDA SNAP, produced this material. These institutions are equal opportunity providers and employers. Forimportant nutrition information, visit www.CalFreshHealthyLiving.org.300195 BreakfastIdeas EN Ver 09/2019
Make breakfast and snacks in just a few minutes!e d milk n e e Corn torti lla co Beans Queso fres Whole wheat toast a peanut butter Sliced bananas Lowfat (1%) or fat-fre Whole wheat tortilla Lowfat string chees Sliced apples 1 For more healthy tips, visit calfreshhealthyliving.org
