As we are still enjoying warm weather in Eastern NC it is hard to believe that school is starting back and those busy mornings are ahead. To be sure we all eat a nutritious breakfast I want you to consider trying some recipes that may be prepared and frozen to help us all eat well in the midst of the rush to get to school or work. Perhaps a little prep now will help make your mornings easier and these recipes are fun to make with your children!

Power Pancakes and Waffles

Serves 3
Serving size: 2 pancakes or waffles

Power Pancakes And Waffles

These protein-packed pancakes or waffles are great for meal prep. You can easily double or triple the recipe to have a quick breakfast anytime. For extras, cool the pancakes or waffles to room temperature, lay them on a sheet pan in an even layer, and freeze overnight. Then store them in an airtight container in the freezer. To reheat, simply place them in a toaster, toaster oven, air fryer, or microwave until warm.

-2 eggs
-3/4 cup low-fat cottage cheese or nonfat Greek yogurt
-1/2 cup old-fashioned oats
-2 tablespoons pure maple syrup or honey (Omit if using a flavored yogurt.)
-2 teaspoons baking powder
-1/2 teaspoon vanilla extract
-Optional add-ins: berries, banana, dark chocolate chips

In a small blender or food processor, blend all ingredients until smooth.
– If using Greek yogurt, you may want to just mix ingredients in a bowl until well combined. Heat a skillet over medium heat. Lightly spray with cooking spray. Add 1/4 cup of batter to the skillet. Add optional berries, banana slices, or dark chocolate chips. Cook for about 4 minutes per side or until each side is golden brown.

***If you are using a Mini Pancake of Waffle Maker: ***
In a small blender or food processor, blend all ingredients until smooth.
– If using Greek yogurt, you may want to just mix ingredients in a bowl until well combined. Preheat mini pancake or waffle maker according to product manual. Once heated, lightly spray with cooking spray. Add 1/4 cup of batter to the center of the mini pancake or waffle maker. Add optional berries, banana slices, or dark chocolate chips. Cook for about 4–5 minutes or until you can lift the lid and the pancake or waffle releases.

Banana Nut Med Muffins

Serves 12

Banana Nut Med Muffins

Serving Size: 1 muffin

Most muffins are just a step away from cake with lots of added sugar. Not these med muffins! These muffins have no added sugar and super healthy fats from nuts. They are great for breakfast and a favorite thing to find in a lunch box! Use muffin papers and spray them with non-stick spray for the best product. You can experiment with using pears in the place of the apples and vary the type of nuts you use.

-2 overripe bananas
-1 ½ cup chopped apples
-1 cup chopped nuts (walnuts, pecans, or almonds)
-2 eggs
-1 cup old fashioned oats (not quick cooking)
-1 teaspoon cinnamon (you can use Chinese 5 spice for a different flavor)                -2 teaspoons baking powder
-1 teaspoon baking soda
-½ teaspoon salt

Preheat oven to 400° degrees.
Line 12 muffin tins with muffin papers and spray with non-stick cooking spray. Mash bananas with a fork in a medium bowl. Add apples, nuts, and eggs to the bananas, mix well. In another bowl, mix dry ingredients. Add the banana mixture to the dry ingredients and mix until just combined. Spoon the muffin mixture into muffin cups. Bake for 20-25 minutes until the internal temperature of the muffin is 165° degrees. Place on a wire rack for cooling. Once cool, store in the refrigerator for 4-7 days or cool, package and freeze.

Nutrition Information per Serving: Serving Size: 1 muffin, Calories: 130 calories. Carbohydrates: 13 grams. Fiber: 2 grams, Protein: 4 grams, Fat: 8 grams and Sodium: 294 mg.

Oatmeal Breakfast Cookies

yields 24 cookies
This oatmeal breakfast cookie recipe makes a low-sugar breakfast on the go. I like to make several portions of the dry ingredients all at one time and store them in plastic bags for easy assembly when needed. Store the cookies in the refrigerator.

-3 ¼ cups old-fashioned oats, divided
-½ cup chopped walnuts
-⅓ cup raisins
-2 tablespoons ground flax seeds
-1 teaspoon ground cinnamon
-¼ teaspoon baking powder
-¼ teaspoon salt
-2 ripe bananas
-2 eggs
-⅓ cup unsweetened applesauce
-1 tablespoon honey
-1 tablespoon vanilla extract

Preheat the oven to 350 degrees F. Line 2 baking sheets with parchment paper.

Grind 2 1/4 cups oats in a food processor to yield 2 cups ground oats. Add walnuts, raisins, flax seeds, cinnamon, baking powder, and salt. Stir in remaining 1 cup oats. Stir thoroughly with a spoon, but do not grind further. Make a well in the center of oat mixture. Add bananas, eggs, applesauce, honey, and vanilla extract. Mash together and stir in oat mixture. Drop tablespoonfuls of cookie dough on the baking sheets. Bake in the preheated oven until edges are set, about 14 minutes.

TIPS: Substitute sweetened dried cranberries (such as Craisins) for the raisins if preferred. Due to the lack of fat, the cookies will remain somewhat flat and may burn without the parchment paper.

Nutrition Facts per cookie: calories 88, total fat 3g, saturated fat 0g, cholesterol 16mg, sodium 37mg, total carbohydrate 13g, dietary fiber 2g, total sugars 4g, protein 3g, vitamin c 1mg, calcium 17mg, iron 1mg and potassium 117mg.

Sources for this article NC Extension Food and Nutrition, Meds instead of Meds educational program. For more information about the Foods and Nutrition please contact Louise L. Hinsley, Extension Agent, Family Consumer Science at the Beaufort County Center of N.C. Cooperative Extension, 155 Airport Road, Washington, 252-946-0111.