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Easy Back To School Fueling Recipes

Need some meal ideas for going back to school!? I have put together a list of easy recipes to help minimize the stress that comes with going back to school! Try these easy to make meals.


Overnight Oats:

Just mix the night before, place in the fridge, and enjoy the next morning.


Ingredients:

  • Rolled oats: Make sure to use old fashioned rolled oats for the best texture.

  • Milk: You can use dairy or dairy-free milk (like almond milk, oat milk, or cashew milk), pre-made protein drinks, or yes, even water works. It just depends how creamy you’d like it.

  • Yogurt: A simple Greek yogurt or dairy-free yogurt provides extra creaminess, protein, and that perfect touch of tangy flavor.

  • Chia Seeds: These magical little seeds will gel up in the oats to make it creamy and thick. Plus, they’re loaded with omega 3 fatty acids which help your brain!

  • Fruit: Mix and match your favorite fruits to add flavor and nutrients to your meal.

  • Extras: Add in mix ins like chocolate chips, cocoa powder, peanut butter, or coconut, or flavors like cinnamon, nutmeg, or pumpkin pie spice to give your bowl an extra kick

  • Extra Added Sweetener: Maple syrup or honey blend in beautifully. You can always add as little or as much as you’d like.


Mason Jar Egg Casserole:

Another great meal prep idea to make jars for the entire week!

Ingredients:

  • 6 extra large eggs

  • 1/3 cup unsweetened original almond milk or milk of your choice

  • 2 cups cauliflower rice

  • 1 cup diced bell peppers or veggies of your choice

  • 6 slices turkey bacon crumbled, or 6 links of diced poultry breakfast sausage

  • 2/3 cups shredded cheddar cheese or cheese of your choice

  • Salt

Directions:

  1. Preheat oven to 375 degrees and spray four, 12 oz or larger mason jars liberally with cooking oil spray.

  2. Add ½ cup of cauliflower rice to each jar and sprinkle with salt. Next, add in veggies and breakfast meat.

  3. Crack and scramble eggs and whisk in milk. Divide egg mixture evenly among the 4 jars. Again, sprinkle with a little salt.

  4. Top evenly with shredded cheese and bake on a baking sheet uncovered for 25-30 minutes or until egg is set and the cheese begins to brown.

  5. Cool completely, then cover and store in the fridge for 3-4 days. To warm, remove the cover and heat in the microwave for 1 minute.

Sheet Pan Pancakes

Ingredients:

  • 3 cups flour

  • 2 tablespoons baking powder

  • 2 tablespoons sugar

  • 1/2 teaspoon salt

  • 2 1/2 cups milk

  • 2 large eggs

  • 8 tablespoons unsalted butter , melted

  • 1 cup strawberries , sliced

  • 1 cup blueberries

Directions:

  1. Pre-heat the oven to 425 degrees.

  2. Add the dry ingredients and whisk together, then add the wet and combine fully.

  3. Spray a 13 x 18 baking sheet with baking spray and pour the pancake batter onto the pan, spreading evenly.

  4. Put the strawberries and blueberries evenly over the batter and bake for 15 minutes until golden brown.


Turkey Pinwheels:

Turkey pinwheels are bite-sized finger food perfection and will make back-to-school lunch planning for the kids a total breeze


Ingredients:

  • 4 large flour tortillas or sandwich wraps

  • ½ lb turkey, thinly sliced

  • 1 cup packed fresh baby spinach

  • ¼ lb. provolone cheese

  • ¼ cup cherry tomatoes, chopped

  • 4 teaspoons olive oil, divided

  • 1 teaspoon salt, divided

  • 4 tbs hummus, divided

  • ground black pepper

Directions:

  1. Lay out each tortilla or wrap on a cutting board, then spread about 1 heaping tablespoon of hummus on each, leaving the top 1” of each round empty.

  2. Layer sliced turkey, spinach, cheese, and chopped tomatoes on each tortilla or wrap. Drizzle each with about 1 teaspoon olive oil, ¼ teaspoon salt, and a pinch of black pepper.

  3. Carefully roll each up beginning at the bottom, then slice into ¼-inch thick pinwheels. Secure any loose pieces with toothpicks as needed.

  4. Keep refrigerated, then serve cool or at room temperature.


Mediterranean Chickpea Salad:


This recipe is packed with nutrients and super easy to make and eat throughout the week!



Ingredients:

  • 2 15oz cans chickpeas

  • 1 large cucumber diced

  • 1 red bell pepper diced

  • 2 cups cherry tomatoes cut in halves

  • ¼ cup red onion

  • grain

  • ¼ cup parsley

  • Lemon vinaigrette (use as much as desired)


Directions:

  1. Mix all ingredients together and enjoy!






Asian Chicken and Broccoli


Ingredients:

  • 2lbs boneless skinless chicken (breast or thighs), thinly sliced

  • 1 head of fresh broccoli, cut into florets (or bag of frozen broccoli)

  • white rice (cooked according to your package's directions)

For the sauce:

  • 1/2 cup soy sauce

  • 1/4 cup water

  • 2 cloves garlic, minced

  • 1/2 tbsp rice vinegar

  • 1 tsp sesame oil

  • 1 tbsp brown sugar

  • 1/2 tsp ground ginger

  • black pepper to taste

  • 2 tbsp cornstarch

Directions

  1. In a small bowl, whisk together all of the sauce ingredients

  2. In a large skillet or wok, heat 1-2 tablespoons of a high heat oil (like avocado oil, canola or vegetable oil, or sesame oil).

  3. Lay the sliced chicken in a single layer in the pan. Cook for 2-3 minutes, until the pieces are about half way cooked

  4. Flip the chicken and cook another 2-3 minutes, until cooked all the way through

  5. Turn the heat down to low and pour in the sauce mixture (give it another whisk before pouring if the ingredients have started to separate). Stir continuously until all of the chicken is coated and the sauce begins to thicken, another 1-2 minutes

  6. Steam (or microwave) the broccoli until soft

  7. Serve over rice, pouring the remaining sauce on top of the rice and broccoli.

Top with scallions, green onions, or sesame seeds if desired


Pasta with Peas and Cheese

This creamy, cheese sauce is a great way to get your pasta lover more veggies!

Ingredients:

  • 3-4oz fresh spinach

  • 1.5 cups fresh or frozen peas

  • 2 cloves galic

  • 1 cup grated pecorino romano or parmesan cheese

  • 1 lemon, zest and juice

  • 2tbsp butter

  • salt

  • 1 box pasta of your choosing

  • 2 cups pre cooked chicken (like grilled, rotisserie, or leftover)

Directions:

  1. Boil water in 2 large pots. Prepare a bowl filled with ice for blanching

  2. In one pot, cook your pasta according to the package directions (reserving a small amount of pasta water before draining)

  3. In the second pot, blanch the spinach for 30 seconds, then transfer to the ice bath. Remove, squeeze out excess water, and set aside. Repeat the process with the peas

  4. In a blender, combine spinach, peas, lemon zest and juice, garlic, cheese, a pinch of salt, and a few tablespoons of pasta water

  5. After draining the pasta, melt the butter. Add blended sauce, pasta, and a bit more pasta water. Gently stir until everything is evenly coated. Add in chicken and let warm.



Air Fryer Salmon Bites

The air fryer is one of the easiest ways to cook salmon, and help you incorporate an extremely nutrient dense protein option rich with Omega-3 fats.

Ingredients:

  • 1lb salmon filet (skinnless, cut into 1-inch cubes)

  • 1/2 tsp salt

  • 1/4 tsp black pepper

  • 3 tbsp melted butter (or high heat oil like avocado oil)

  • 1 tbsp lemon juice

  • 3 cloves garlic, minced

Directions:

  1. In a mixing bowl, season the salmon cubes with salt, pepper, butter, lemon juice, and garlic

  2. Line your air fryer basket with a liner to prevent the sauce from falling through. Add in the salmon bites and sauce. Air fry at 400F for 5-7 minutes

Enjoy salmon bites to top your favorite rice or grain bowl, salad, or wrap


Frozen Chocolate Dipped Peanut Butter Banana Bites

What a perfect snack for after school or even before or after gym!

Ingredients:

  • 2-3 bananas, sliced

  • 1/3 cup peanut butter or any nut or seed butter)

  • 1/2 cup chocolate chips

Directions:

  1. Peel and slice the bananas about 1/4 inch thick. Spread a small amount of peanut butter between two slices of bananas, making little banana sandwiches. Repeat with all the banana slices.

  2. Place all of the banana sandwiches on a baking sheet lined with parchment paper. Freeze for about an hour.

  3. Melt chocolate chips in the microwave, in 15-second increments, taking the bowl of chocolate out to stir each time until melted. Add a tiny splash of coconut oil if chocolate clumps to smooth it out.

  4. Dip one side of each banana bite in chocolate and place back on the parchment paper.

  5. Place the baking sheet in the freezer until banana bites are completely frozen, about 30 minutes, and enjoy!

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1 comentário


Cristina Rosadia Bondoc
Cristina Rosadia Bondoc
03 de set. de 2023

Wow! These all look yummy and easy to make. Will definitely try and crossing my fingers my gymnasts like them.

Curtir
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