by Quincy L. Cheek, LSU AgCenter Associate Extension Agent – Nutrition
Good nutrition is very important for optimum learning experiences for youth. Research has shown that children who eat a nutritious breakfast each morning had better standardized test scores and better behavior and were less hyperactive than children who skipped breakfast. What makes a good breakfast for children? Try starting the kids off with one cooked egg, a slice of whole-grain toast with peanut butter, a piece of fresh fruit and an 8 oz. glass of low-fat milk. Whole-grain cereals are also a good choice for breakfast if you’re in a hurry. The protein and fiber from the whole grains will help your child make it through until lunch time!
Avoid sugary breakfast cereals and breakfast bars that will leave your child hungry and tired half way through the morning.
While some children eat breakfast at school, others rely on good old mom to send them off with something tasty and filling for breakfast. Try this healthier version of the breakfast burrito where we add spinach for vitamins, minerals, phytonutrients and fiber and we omit the sausage to lower the fat, sodium and calories.
Cowboy Breakfast Wraps
1 tablespoon olive oil
One 6-ounce bag prewashed baby spinach (about 4 cups, packed)
Pinch of Kosher salt
5 large eggs, beaten
½ cup pre-shredded reduced-fat Cheddar cheese
Four 8-inch flour tortillas (try the whole-wheat tortillas for something different and more nutritious)
¼ to ½ cup mild salsa
1. Heat the oil in a large, nonstick skillet over medium-high heat. Add the spinach and cook, stirring occasionally, until the spinach wilts, 3-5 minutes. Season with salt.
2. Add the eggs and cheese and cook, stirring frequently, until the eggs are set, about 2 minutes.
3. Stack the tortillas on a microwave-safe plate, uncovered, and heat in the microwave until warmed through, 30-45 seconds.
4. Assemble the wraps by placing a quarter of the egg mixture down the center of each tortilla. Top with 1 to 2 tablespoons of salsa and wrap burrito-style.
One of these wraps and some fresh melon or grapes would be a great start to the day!
The LSU AgCenter and the LSU College of Agriculture