Let's EATWISE!

EATWISE is the Food Bank For New York City's nutrition education program for and by teens! This year, we are working to educate our peers about the importance of a healthful breakfast! Our Tumblr and Twitter pages will be here until April 12th, so check back often to get up-to-date info and tips!

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Apr 12 '12
Sweet Potato Breakfast Burrito!
 
Ingredients
1 tablespoon olive oil
1 medium sweet potato
1/2 medium onion
1 jalapeno (with or without seeds)
1/4 cup cilantro
pinches salt and pepper
1/2 cup part-skim shredded cheddar cheese
2 eggs
2 tablespoons 1% milk
6-8 whole wheat tortillas
Instructions
Preheat oven to 425˚ and bring a medium/large pot of water to a simmer.
To prep, dice onions and jalapeno. Peel sweet potato and cube into 1/2″ pieces.
In a pan, heat 1/2 tablespoon of oil over medium heat. Saute onion and pepper. Stir in sweet potato and continue to cook until sweet potato pieces are tender, about 4-5 minutes. Add salt, pepper, and cilantro. Remove from heat and set aside.
In a separate pan, heat over medium low remaining olive oil. Whisk together eggs and milk, then pour into heated pan. Scramble eggs.
Turn off pot of water. Taking one tortilla at a time, dip in hot water for 3-4 seconds. Place on a cutting board and scoop one spoonful of sweet potato filling, egg, and a pinch of cheese on top.
Roll tight and place seam side down on a baking sheet covered in parchment paper. Repeat until all the filling is used. Drizzle each piece with oil.
Bake for 12-15 minutes until the whole wheat tortilla is a light brown color.

Serves: 1-2
http://naturallyella.com/2011/10/21/sweet-potato-breakfast-taquitos/

Sweet Potato Breakfast Burrito!

 

Ingredients

  • 1 tablespoon olive oil
  • 1 medium sweet potato
  • 1/2 medium onion
  • 1 jalapeno (with or without seeds)
  • 1/4 cup cilantro
  • pinches salt and pepper
  • 1/2 cup part-skim shredded cheddar cheese
  • 2 eggs
  • 2 tablespoons 1% milk
  • 6-8 whole wheat tortillas

Instructions

  1. Preheat oven to 425˚ and bring a medium/large pot of water to a simmer.
  2. To prep, dice onions and jalapeno. Peel sweet potato and cube into 1/2″ pieces.
  3. In a pan, heat 1/2 tablespoon of oil over medium heat. Saute onion and pepper. Stir in sweet potato and continue to cook until sweet potato pieces are tender, about 4-5 minutes. Add salt, pepper, and cilantro. Remove from heat and set aside.
  4. In a separate pan, heat over medium low remaining olive oil. Whisk together eggs and milk, then pour into heated pan. Scramble eggs.
  5. Turn off pot of water. Taking one tortilla at a time, dip in hot water for 3-4 seconds. Place on a cutting board and scoop one spoonful of sweet potato filling, egg, and a pinch of cheese on top.
  6. Roll tight and place seam side down on a baking sheet covered in parchment paper. Repeat until all the filling is used. Drizzle each piece with oil.
  7. Bake for 12-15 minutes until the whole wheat tortilla is a light brown color.

Serves: 1-2

http://naturallyella.com/2011/10/21/sweet-potato-breakfast-taquitos/

Apr 12 '12
Coconut & Banana Pancake 10-12 pancakes (6 inch)
4 bananas6 eggs1/2 cup (1,2 dl) coconut milk2/3 cup (2 dl) dried coconut flakes (unsweetened)coconut oilfresh fruit 
1. Mash the bananas with a fork in a bowl, whisk in the eggs, add the coconut milk and flakes and stir around.
2. Heat coconut oil in a pan and fry the small pancakes a couple of minutes on each side. Let the pancake cool off, one by one, on a big plate.
3. To arrange the stack of pancakes, you start with one, place some mashed fresh fruit (mango, papaya, etc.) then add the next pancake and so on. We varied mashed papaya and mashed mango between the layers.
http://www.greenkitchenstories.com/happy-birthday-elsa/

Coconut & Banana Pancake
10-12 pancakes (6 inch)

4 bananas
6 eggs
1/2 cup (1,2 dl) coconut milk
2/3 cup (2 dl) dried coconut flakes (unsweetened)
coconut oil
fresh fruit

1. Mash the bananas with a fork in a bowl, whisk in the eggs, add the coconut milk and flakes and stir around.

2. Heat coconut oil in a pan and fry the small pancakes a couple of minutes on each side. Let the pancake cool off, one by one, on a big plate.

3. To arrange the stack of pancakes, you start with one, place some mashed fresh fruit (mango, papaya, etc.) then add the next pancake and so on. We varied mashed papaya and mashed mango between the layers.

http://www.greenkitchenstories.com/happy-birthday-elsa/

Apr 11 '12
Vegetables and muffins make a great pair and is a delicious way to get your greens!
Spinach and Carrot MuffinsMakes 12 small muffins
1 1/3 cup whole wheat flour1 tsp baking powder3 tbsp flax seeds (milled) or boiled quinoa1/2 tsp salt & pepper1/2 tsp nutmeg (grated)3 eggs1 cup yogurt (we used a dairy-free soygurt)200 g fresh spinach leaves (roughly chopped)2 carrots (grated)1 onion (grated)1/2 organic lemon (juice and peel)1 clove garlic (mashed)
top with: 1/4 cup pumpkin seeds
Set the oven at 350°F. Mix all the dry ingredients in a bowl and set aside. Whip egg and yogurt in another bowl. Add spinach, carrots, onion, lemon and garlic, stir for a minute and then add all the dry ingredients. Pour in muffin tins, top with pumpkin seeds and bake for 25 minutes.
http://www.greenkitchenstories.com/spinach-muffins/

Vegetables and muffins make a great pair and is a delicious way to get your greens!

Spinach and Carrot Muffins
Makes 12 small muffins

1 1/3 cup whole wheat flour
1 tsp baking powder
3 tbsp flax seeds (milled) or boiled quinoa
1/2 tsp salt & pepper
1/2 tsp nutmeg (grated)
3 eggs
1 cup yogurt (we used a dairy-free soygurt)
200 g fresh spinach leaves (roughly chopped)
2 carrots (grated)
1 onion (grated)
1/2 organic lemon (juice and peel)
1 clove garlic (mashed)

top with: 1/4 cup pumpkin seeds

Set the oven at 350°F. Mix all the dry ingredients in a bowl and set aside. Whip egg and yogurt in another bowl. Add spinach, carrots, onion, lemon and garlic, stir for a minute and then add all the dry ingredients. Pour in muffin tins, top with pumpkin seeds and bake for 25 minutes.

http://www.greenkitchenstories.com/spinach-muffins/

Apr 11 '12
Couscous isn’t just a dinner food. Try it for breakfast! 

Ingredients
1/2 cups water
2 to 3 tablespoons brown sugar or honey (to taste)
3 tablespoons chopped dried apricots
2 tablespoons currants or raisins
1 cup couscous
1/4 to 1/2 teaspoon cinnamon, to taste
1/4 teaspoon salt (optional)
2 navel oranges
6 dates, pitted and cut in quarters lengthwise

1. Combine the water and brown sugar or honey in a saucepan, and bring to a boil. Turn the heat to medium, and boil gently until the sugar has dissolved. Stir in the chopped apricots and the raisins or currants, and set aside for five minutes.
2. Place the couscous in a 2-quart bowl, and add the cinnamon and salt. Stir together. Pour on the hot syrup. Mix together with a fork, spatula or wooden spoon, and set aside for 20 minutes, stirring occasionally. At this point, if not eating right away, cover and refrigerate.
3. Shortly before serving, steam the couscous by placing the couscous in a microwave covered by plastic wrap. Microwave for two minutes. Microwave for another two minutes. Remove the plastic, being careful of the steam in the bowl.
4. Peel the skin off of the orange and cut out the orange slices. 
5. Pile the couscous into a bowl and decorate with orange sections and date slices and serve.
Serves four to six.
http://www.nytimes.com/2009/12/11/health/nutrition/11recipehealth.html?_r=1&ref=breakfastgrains

Couscous isn’t just a dinner food. Try it for breakfast! 

Ingredients

1/2 cups water

2 to 3 tablespoons brown sugar or honey (to taste)

3 tablespoons chopped dried apricots

2 tablespoons currants or raisins

1 cup couscous

1/4 to 1/2 teaspoon cinnamon, to taste

1/4 teaspoon salt (optional)

2 navel oranges

6 dates, pitted and cut in quarters lengthwise

1. Combine the water and brown sugar or honey in a saucepan, and bring to a boil. Turn the heat to medium, and boil gently until the sugar has dissolved. Stir in the chopped apricots and the raisins or currants, and set aside for five minutes.

2. Place the couscous in a 2-quart bowl, and add the cinnamon and salt. Stir together. Pour on the hot syrup. Mix together with a fork, spatula or wooden spoon, and set aside for 20 minutes, stirring occasionally. At this point, if not eating right away, cover and refrigerate.

3. Shortly before serving, steam the couscous by placing the couscous in a microwave covered by plastic wrap. Microwave for two minutes. Microwave for another two minutes. Remove the plastic, being careful of the steam in the bowl.

4. Peel the skin off of the orange and cut out the orange slices.

5. Pile the couscous into a bowl and decorate with orange sections and date slices and serve.

Serves four to six.

http://www.nytimes.com/2009/12/11/health/nutrition/11recipehealth.html?_r=1&ref=breakfastgrains

Apr 9 '12
Fat-Free Fruit Fusion
Get a healthier smile and refreshed skin with these Vitamin C packed fruits!
2 cups fruit chunks — apple, banana, berries, oranges, pears, melon or grapes, cut into 1-inch chunks
1 tablespoon lime or lemon juice
Mix fruit chunks together in a bowl or portable container. Squeeze lime/lemon over fruit chunks. Munch away!

Fat-Free Fruit Fusion

Get a healthier smile and refreshed skin with these Vitamin C packed fruits!

2 cups fruit chunks — apple, banana, berries, oranges, pears, melon or grapes, cut into 1-inch chunks

1 tablespoon lime or lemon juice

Mix fruit chunks together in a bowl or portable container. Squeeze lime/lemon over fruit chunks. Munch away!

Apr 9 '12
Saturday’s Pick-Me-Up Breakfast Pizza
The antioxidants in tomatoes help protect your skin!
1 slice of whole wheat bread or whole wheat pita
3 tablespoon low-fat ricotta
¼ cup fresh tomatoes, diced
1 teaspoon olive oil
1 tablespoon lemon juice
salt, pepper and dried oregano to taste
Toast bread or pita until golden. Remove from toaster and spread with ricotta. In a small bowl, combine tomatoes, olive oil and lemon juice. Spoon tomatoes onto your pizza and season with salt, pepper and oregano.

Saturday’s Pick-Me-Up Breakfast Pizza

The antioxidants in tomatoes help protect your skin!

1 slice of whole wheat bread or whole wheat pita

3 tablespoon low-fat ricotta

¼ cup fresh tomatoes, diced

1 teaspoon olive oil

1 tablespoon lemon juice

salt, pepper and dried oregano to taste

Toast bread or pita until golden. Remove from toaster and spread with ricotta. In a small bowl, combine tomatoes, olive oil and lemon juice. Spoon tomatoes onto your pizza and season with salt, pepper and oregano.

Apr 6 '12
Moist muffin, full of flavor, and packed full of protein and calcium in every bite!

Ingredients
2 cups wheat bran
2 cups all purpose flour
1 1/2 tsp baking powder
1 1/2 tsp baking soda
1/2 tsp salt
1 large banana mashed
1 cup hot water
1 cup brown sugar
1/2 cup white sugar
1/3 cup cooked quinoa
6 oz container strawberry banana Chobani Greek Yogurt
1/3 cup finely chopped strawberries


Directions
Preheat oven to 350 degrees Fahrenheit. Grease Muffin pan with cooking spray.
In small bowl – mix together all purpose flour, baking soda, baking powder, salt. Mix chopped strawberries in flour.
In small bowl – mix together wheat bran and hot water.
In medium bowl – mix together mashed banana, brown sugar, sugar, strawberry banana Chobani Greek yogurt, and cooked quinoa. Mix together flour mixture, wheat bran mixture, and wet mixture.
Spoon mixture into muffin cups about 3/4 full. Bake for 25-30 minutes depending on oven.
Enjoy!



Notes

I used leftover cooked quinoa for this recipe. If you need to make quinoa, cook 1/2 cup quinoa in 1 cup water.
You could use any flavor Greek yogurt, and any fruit combination for this recipe, basically use what ever you have in you fridge at the time, or what is in season!
http://www.healthyaperture.com

Moist muffin, full of flavor, and packed full of protein and calcium in every bite!

Ingredients

  • 2 cups wheat bran
  • 2 cups all purpose flour
  • 1 1/2 tsp baking powder
  • 1 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 large banana mashed
  • 1 cup hot water
  • 1 cup brown sugar
  • 1/2 cup white sugar
  • 1/3 cup cooked quinoa
  • 6 oz container strawberry banana Chobani Greek Yogurt
  • 1/3 cup finely chopped strawberries

Directions

  1. Preheat oven to 350 degrees Fahrenheit. Grease Muffin pan with cooking spray.
  2. In small bowl – mix together all purpose flour, baking soda, baking powder, salt. Mix chopped strawberries in flour.
  3. In small bowl – mix together wheat bran and hot water.
  4. In medium bowl – mix together mashed banana, brown sugar, sugar, strawberry banana Chobani Greek yogurt, and cooked quinoa. Mix together flour mixture, wheat bran mixture, and wet mixture.
  5. Spoon mixture into muffin cups about 3/4 full. Bake for 25-30 minutes depending on oven.
  6. Enjoy!

Notes

I used leftover cooked quinoa for this recipe. If you need to make quinoa, cook 1/2 cup quinoa in 1 cup water.

You could use any flavor Greek yogurt, and any fruit combination for this recipe, basically use what ever you have in you fridge at the time, or what is in season!

http://www.healthyaperture.com

Apr 6 '12
Strawberry Kiwi Smoothie
Ingredients:
1 frozen banana
2 kiwis (without peel!)
1/2 cup strawberries
1/3 cup Chobani vanilla yogurt
1 cup 1% milk
Directions:
Put all ingredients into a blender and blend until smooth.
Enjoy!
http://www.healthyaperture.com

Strawberry Kiwi Smoothie

Ingredients:

  • 1 frozen banana
  • 2 kiwis (without peel!)
  • 1/2 cup strawberries
  • 1/3 cup Chobani vanilla yogurt
  • 1 cup 1% milk

Directions:

  1. Put all ingredients into a blender and blend until smooth.
  2. Enjoy!

http://www.healthyaperture.com

Apr 5 '12
 Have some fun and bake a yummy treat! Oatmeal and raisin packed into a scrumptious and healthful cup cake!

Have some fun and bake a yummy treat! Oatmeal and raisin packed into a scrumptious and healthful cup cake!

Apr 5 '12
Recipe: 
•          Onion
•          boiled egg
•          100% whole wheat bread

Recipe: 

•          Onion

•          boiled egg

•          100% whole wheat bread