This post is sponsored by the American Egg Board
Worried about what to pack your kids for lunch? As a mother of two young adults, I know first-hand the challenges parents face when trying to feed their children nutritious meals their kids will actually eat. Eating well starts by knowing more about the foods that score high on nutrition.
Here is my top ten list of essential and nutrient-rich foods that I like to call “hero” foods:
- Eggs
- Whole Grain Pasta
- Dark Leafy Greens
- Low-Fat Dairy
- Black Beans
- Lemon
- Avocados
- Almonds
- Mushrooms
- Blueberries
I am going to focus on five of these foods, why they are important from a nutrition standpoint and a few different ways of using them. Try to keep these in your weekly grocery list and integrate them as you pack school lunches.
Eggs – Want to help your children do better in school? Then eggs may be the food you want to include in their meals. Eggs contain two important nutrients for brain health – choline and lutein.
- Two recent studies showed a positive association between brain lutein content and academic performance in children.
- Choline is important for fetal brain development and has been shown to positively impact cognition in adults.
A recent study, conducted by Purdue University, found that adding whole eggs to a colorful salad boosts the amount of vitamin E and other antioxidants the body absorbs from the vegetables.
Eggs are my go-to for breakfast for the whole family, but they are also the perfect snack and a great addition to lunch or dinner on busy weekday nights. I always hard-boil an entire carton of eggs on Sundays so I have them on hand for the week. Stick in lunchboxes, add to salads, mix into low-fat guisados (casseroles) or even eat breakfast for dinner! Did I mention that you receive all those power-packed nutrients for 70 calories per large egg? Yes, that is correct. With one large egg containing 6 grams of high-quality protein and 70 calories, eggs are a great way to start the school day. At under $.20 each, eggs are one of the least expensive sources of high-quality protein per serving.
For a crispy corn tostada try the Arepa tostada recipe below. I’m also excited to tell you about what the American Egg Board is doing to celebrate this back-to-school season.
They have launched the You’re Incredible Because… campaign highlighting the importance of high-quality protein foods, like eggs, to fuel students to be their best. The You’re Incredible Because… contest aims to inspire others to share why their kids, friends and classmates are incredible and calls for stories of incredible kids from all across the country in an effort to celebrate back to school.
Entering the contest is as easy as submitting a photo or video to the Incredible Egg’s Facebook contest posts, or your own Twitter or Instagram along with a caption explaining why the kid in your life is incredible. Posts using the hashtags #IncredibleBecause and #Contest to be considered contest entries and are eligible for the grand prize and weekly prizes.
Dark Leafy Greens – A must have in every meals. First, my favorite is Kale – this “wonder-food” of the moment IS really wonderful. It adds fiber, potassium, calcium and magnesium to meals. They are also high in antioxidant vitamins C, A, K and E. For breakfast, add to veggie scrambles with eggs, peppers, low-fat cheese, and fresh tomato. Chop it up and throw it in with pasta or rice for a savory lunch. Toss with olive oil and salt and bake in the oven for 20 minutes at 275°F for crunchy chips. You can basically throw kale –as well as spinach for that matter – into any casserole, macaroni and cheese, and meatballs for added nutrition.
Black Beans – Black beans are an amazing vegetarian protein that is naturally low in fat and cholesterol. They are also a good source of fiber and several antioxidants, like flavonoids. Have you added black beans to your brownie mix yet? My favorite use is my go-to black bean dip – just combine black beans and salsa, blend until smooth – serve with corn tortillas or a variety of sliced veggies.
Mushrooms – Mushrooms are a mighty staple that can be used in many meals. The best part is most supermarkets sell sliced and whole button mushrooms, as well as Portobello mushrooms, offering you a wide range of variety in sizes and textures. Chop up your choice of mushrooms and mix with a half-pound of ground turkey or beef. The mushrooms add a meaty flavor (umami), so you can make meatballs for the week to add to pastas; make and freeze burgers; or use as a taco filling. You won’t even miss the meat!
Lemons and oranges – I always have lemons and oranges on hand as they add a spritz of refreshing flavor and vitamin C to almost anything. Use as a flavor enhancer instead of fat and salt for roasted chicken, seafood, smoothie, even oatmeal. You can slice up and put in water.
Avocados – Avocados are not just for guacamole! You can spread on toast and top with queso fresco or feta cheese, or slice and add to sandwiches. My favorite recipe is an avocado mousse. You simply combine avocado, sugar, almond milk and lime juice in a food processor, and then fold in whipped topping. You can serve it in an ice cream dish or waffle cone.
The following recipe offers all the wonderful nutritional benefits mentioned above as well as flavor, crunch and appeal. For more easy egg recipes, visit IncredibleEgg.org and follow them on Facebook, Twitter, Instagram, Pinterest and YouTube.
Arepa Tostadas (Crisps) with Eggs and Tomatoes
Crispy corn arepas with a touch of cheese typical of the tropical coast of Colombia combined with nutritious toppings
2 cups canned or frozen corn kernels, thawed
1 to 1-1/2 cups hot water
2 cups yellow instant cornmeal
1 tablespoon fat-free sour cream
1 tablespoon sugar
1/3 cup low-fat or regular cheddar cheese, grated
Non-stick cooking spray
Toppings
10 medium eggs, fried or poached
10 slices Chihuahua cheese, thinly sliced
3 to 4 Roma tomatoes, sliced
1 tablespoon seasoning salt, optional
Preparation:
- Combine corn kernels and hot water in a blender and blend until smooth.
- Mix cornmeal, sour cream, sugar and cheese in a large bowl; mix well and simply spoon about ¼ cup or a few tablespoons of dough at a time.
- In a medium skillet or sandwich press, spray the non-stick cooking oil and cook over medium heat until golden brown and crispy and soft in the inside, for about 2 to 3 minutes on each side.
- To serve, use the following suggested toppings. For each tostada, arrange a fried egg, topped with a couple slices of tomatoes and a sliced of cheese. Sprinkle each tostada with seasoning salt or herbs.
- Bake at 350 degrees F. for about 3 to 5 minutes or until cheese is melted and golden. Serve immediately.
Serves: 10 pieces (each about 4-inch)
