FoodBeyond sandwiches: Creative, nutritious alternatives for a student's breakfast on the go

Beyond sandwiches: Creative, nutritious alternatives for a student's breakfast on the go

School box - Delicacies
School box - Delicacies
Images source: © Canva | pixelshot
9:11 AM EST, February 13, 2024

Both children and adults spend a significant portion of their day at school or work. Hence, it's vital to ensure a delicious and nutritious breakfast remains tucked away in their backpacks, providing them with sustenance. Although sandwiches are common in lunch boxes, occasionally, there's a craving for something different. Today, I aim to prove that life without sandwiches is possible, and that breakfast meals can be both delightful and packed with essential nutrients.

Composing a healthy school breakfast

A student's breakfast should include three key elements: protein, fiber, and fruits or vegetables. Protein is a necessary building block of the body, providing a feeling of satiety. Good protein sources include cottage cheese, yogurts, eggs, cheese, meat, legumes, and nuts.

Equally important is fiber, which provides a feeling of fullness, regulates blood sugar levels, and aids digestion. This can be found in cereal flakes, whole-grain bread, and vegetables. Fruits and vegetables furnish the body with vitamins and minerals vital for a child's healthy growth. There's always space for a little treat in a well-packed lunch box. Instead of opting for store-bought sweets crammed with sugar, homemade cookies, oat muffins, or bars are healthier alternatives.

Choosing tortillas over sandwiches

A tortilla with fillings can be a great substitute for bread. Opting for whole grains is beneficial as it provides more fiber, vitamins, and minerals. Simply spread the tortilla with sandwich cheese, add lean cold cuts, and some veggies like lettuce, bell pepper cut into strips, cucumber, or carrot. Additionally, it's worth including sprouts, which are densely packed with vitamins, nucleic acids, amino acids, fiber, and other vital minerals.

Lunchbox for a child - Delicacies
Lunchbox for a child - Delicacies© Licensor

Try pancakes or fritters instead

Breakfast pancakes are just as tasty when cold. Pack some fruit or fruit mousse in a small container for added flavor. Include some veggies cut into sticks for a refreshing break from a sweet breakfast. Pancakes are another excellent option, and they need not just be sweet - consider filling them, tortilla-style.

Savory muffins for lunch

Typically associated with dessert, savory muffins are a great idea for school or work lunches.

tortilla
tortilla© Adobe Stock | Bozena Pisarska

Ingredients:

  • 2 cups of flour,
  • 2 eggs,
  • 1 cup of milk,
  • 0.55 lb of melted butter,
  • 2 teaspoons of baking powder,
  • 0.38 lb of crumbled feta cheese,
  • 1 red pepper,
  • salt and pepper.

Preparation:

"Savory muffins - Delicacies"
"Savory muffins - Delicacies"© Canva | Electronza
  1. Wash the pepper, remove the seeds and inner white parts, then cut it into four parts. Roast over gas or on a pan until the skin blackens.
  2. Transfer the pepper into a paper bag or pot and set aside to cool.
  3. Peel off the skin and cut the pepper flesh into cubes.
  4. Crush the feta cheese with your fingers or slice it into cubes.
  5. Sift flour into a bowl, mix in baking powder, salt, pepper, and feta.
  6. Whisk eggs with milk. Add this mixture to the bowl with dry ingredients and include the melted butter.
  7. Preheat the oven to 410 degrees Fahrenheit.
  8. Grease the muffin tin with butter or oil (you can also use cupcake wrappers).
  9. Fill the molds to 3/4 of their height with dough and bake for about 20 minutes.
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