Healthy eats for kids heading back to school

Schedules are tight and nutrition needs are big during the back to school and fall sports season! 

Nutrition Professor, and mom of two middle school student athletes, Christina Meyer-Jax shares her top tips for making healthy eating easy and delicious during this frantic time of year. 


Grab and Go French Toast Cups



Paper Cup (could use glass reusable as well)

1 egg

3 tablespoons milk or dairy alternative

1 tablespoon maple syrup (or agave sweetener) 

2 slices buttered gluten free bread cut into small cubes

Mix first 3 well in the paper cup, then add the bread cubes and mix so they are coated.

Cook in microwave for 2 minutes watch it because it can go above the rim and looks like it'll explode!

Top with berries, nuts, cinnamon, baked apple slices, or chocolate chips. Grab a spoon and out the door.


Quinoa Peanut Butter Snack Bites


Gluten free and vegan. Low in sugar and good source of protein and fiber!

Makes 20 balls

1/2 cup quinoa, rinsed well

1 cup water

1/4 cup natural peanut butter (or other nut butter)

2 teaspoons maple syrup

1/2 teaspoon cinnamon

1/2 teaspoon blackstrap molasses

Optional: chopped nuts, dried fruit

pinch of sea salt

In a small saucepan, combine the quinoa and water.  Bring it to a boil, stir once, and cover the pot.  Reduce the heat a bit and allow to simmer until all the water is absorbed, about 10-15 minutes.

Once the quinoa is cooked, allow it to cool a bit.  Add the rest of the ingredients and stir well.  Form the mixture into 1″ balls and place them onto a tray or plate. Place them in the freezer for about 30 minutes to firm.  Keep stored in the refrigerator. Enjoy!

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