Fall often means a jam-packed schedule, and Jen Finger from Whole Foods shares some easy snack and breakfast ideas perfect for the whole family.
TWO-BITE BREAKFAST POPPERS
1 cup whole wheat pasta such as penne, farfalle or rotini
1 tablespoon extra-virgin olive oil
1 bunch (about 8 ounces) hearty greens such as kale, Swiss chard or spinach, thick stems removed and leaves shredded (about 4 cups)
Olive or canola spray oil, for mini muffin pans
5 large eggs
1 cup low-fat milk
1/2 cup grated Pecorino Romano cheese
1/8 teaspoon ground nutmeg
Bring a large saucepan of salted water to a boil. Add pasta and cook according to package instructions. Drain and coarsely chop.
Heat oil in a large skillet over medium-high heat. Add greens and cook, tossing often, until wilted and bright green, 3 to 4 minutes. Transfer to a cutting board and finely chop.
Preheat the oven to 375°F. Prepare 2 (12-cup) mini muffin pans with spray oil.
In a medium bowl, whisk together eggs, milk, Pecorino Romano and nutmeg. Stir in chopped pasta and chopped greens until evenly blended. Fill the muffin cups. Bake about 25 minutes or until eggs are set and golden brown. Loosen poppers from the pan with a spatula and serve immediately. Refrigerate any leftover poppers in an airtight container and reheat in a 325°F oven until warmed through, about 10 minutes.
Per Serving: Serving size: 3 poppers, 160 calories (60 from fat), 7g total fat, 3g saturated fat, 120mg cholesterol, 190mg sodium, 15g carbohydrate (2g dietary fiber, 2g sugar), 10g protein
APPLE-BERRY BAKED OATMEAL
Canola oil cooking spray
2 cups frozen mixed berries
2 cups rolled oats
1/2 cup chopped pecans
1 teaspoon baking powder
1/2 teaspoon fine sea salt
1 organic apple, peeled, cored and grated (about 1 cup)
1 cup 2% reduced-fat milk
1/2 cup nonfat vanilla yogurt
1/3 cup maple syrup
2 teaspoons vanilla extract
1 egg plus 1 egg yolk
Preheat oven to 375°F. Oil a (9-inch) pie pan with cooking spray; set aside. In a large bowl, stir together berries, oats, pecans, baking powder, salt and apple. In a medium bowl, whisk together milk, yogurt, syrup, vanilla, egg and yolk; stir into oat mixture. Transfer to prepared pan and bake until firm and golden brown on top, about 50 minutes. Cut into slices and serve.
Per Serving: 240 calories (70 from fat), 8g total fat, 1g saturated fat, 50mg cholesterol, 220mg sodium, 35g carbohydrate (4g dietary fiber, 19g sugar), 7g protein