Morning Chef: Weis Dietitian Offers Nutritious and Tasty Meal Ideas for the Upcoming School Year | Food and Recipes

Back-to-School Meal Ideas

As the back-to-school season approaches, it’s essential to prepare healthy and delicious meals and snacks for kids. Here are some easy and nutritious recipes shared by Weis Dietitian Lyndi Mies:

1. Pesto Pasta Salad

• Approximate Nutritional Values Per Serving: 444 Calories, 25g Total Fat, 10g Sat Fat, 40g Carbs, 0g Added Sugar, 6g Fiber, 19g Protein, 4g Total Sugar, 892mg Sodium

Ingredients:

• 1 pkg Microwavable Pasta
• 1/4 cup Grape Tomatoes, halved
• 1/2 cup Mozzarella Pearls
• 1/3 cup Weis Signature Collection Pesto
• 1/4 cup Cucumber, chopped
• 2 tbsp Weis Quality Grated Parmesan Cheese

Directions:

1. Cook pasta following package instructions.
2. Mix pasta with tomatoes, mozzarella, pesto, and cucumber.
3. Top with Parmesan cheese and enjoy.

Recipe Link

2. Greek Yogurt Overnight Oats

• Ingredients:
  • 1 cup pureed or mashed ripe fruit
  • 2/3 cup rolled oats
  • 2/3 cup milk
  • 2/3 cup plain or flavored Greek yogurt
  • 2 tsp chia seeds
  • 1 tbsp ground flaxseeds
  • 1/2 tsp ground cinnamon
  • Toppings: fresh fruit, granola, nuts, seeds, or chocolate chips

Preparation:

1. Combine all base ingredients in an airtight container. Stir to combine.
2. Cover and leave overnight until oats soak up the liquid.
3. In the morning, stir in toppings.

Recipe Link

3. Rainbow Veggie Pinwheels

• Ingredients:
  • 4 flour tortillas
  • 4 tbsp whipped cream cheese
  • 1 cup shredded mozzarella cheese
  • 1/2 cup shredded cheddar cheese
  • Red: ¼ cup red bell pepper (thin strips)
  • Orange: ¼ cup shredded carrots
  • Yellow: ¼ cup yellow bell pepper or corn kernels
  • Green: ¼ cup baby spinach or zucchini ribbons
  • Purple: ¼ cup shredded purple cabbage

Preparation:

1. Spread cream cheese on each tortilla.
2. Sprinkle cheese and arrange veggies in lines for color.
3. Roll tightly and slice into pinwheels.

Recipe Link

4. No Bake Energy Bites

• Nutritional Info per Serving: 64 Calories, 3g Fat, 1g Saturated Fat, 0mg Cholesterol, 22mg Sodium, 8g Carbohydrates, 1g Fiber, 4g Sugar, 0g Added Sugar, 2g Protein

Ingredients:

• 1 cup old-fashioned oatmeal
• 1/2 cup Creamy Peanut Butter
• 1/2 cup ground flaxseed
• 1/3 cup honey or agave nectar
• 1 tsp Pure Vanilla Extract
• Optional Add-ins: dried fruits, nuts, pretzels, chocolate chips, coconut flakes

Directions:

1. Combine all ingredients in a large bowl and mix well.
2. Refrigerate for 30 minutes to make shaping easier.
3. Roll into 25 (1-inch) balls and refrigerate in an airtight container for up to a week.

Recipe Link

These recipes make for great meal prep options to keep your kids energized and satisfied throughout the school day!