Wellsville is a program of WellFit Incorporated a 501c3 non-profit organization committed to educating, entertaining and empowering children and their families to L.E.A.P. – Learn, Embrace and Actively Practice – optimal health in mind and body.

Really Rad Rise N' Shine Recipes

Brain-Boosting Breakfast

Ingredients

2 eggs (or 4 egg whites/egg substitutes)
salt and pepper
2 tablespoons grated cheese (2% cheddar or part-skim mozzarella)
non-stick cooking spray
2 teaspoons butter

Method

Whisk the eggs in a metal bowl with the salt and pepper
Heat pan over medium heat until warm and then spray with non-stick cooking spray.
Add egg to pan.
When the eggs begin to set, lift […]

Mind Boosting Oats

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1 cup steel cut oat, prepared
1 Tbsp creamy peanut butter
1 Tbsp walnuts, chopped
1 tsp cinnamon, ground

Directions:

Cook steel cut oats per directions.
While warm stir in peanut butter.
Top with walnuts and ground cinnamon

Serves: 2

Nutrition Information:

Calories: 151

Fat: 8 grams

Protein: 6 grams

Sugar: 1 grams

SUNshine Parfait

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1 cup Greek yogurt, fortified Vitamin D
¼ cup mandarin oranges
¼ cup fresh, cubed pineapple
Chopped walnuts

Directions:

Place one cup of Greek yogurt in a bowl.
Mix in mandarin oranges and pineapple.
Top with chopped walnuts.

Serves: 2

Nutrition Information:

Calories: 157

Fat: 10 grams

Protein: 5 grams

Sugar: 12 grams

Harvest Smoothie

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1-cup canned pumpkin
1-cup low-fat vanilla yogurt
1-cup fat-free milk
½ tsp ground cinnamon
¼ tsp vanilla extract
Sprinkle with nutmeg and a little brown sugar
Optional: sliced banana about 1 cup

Nutrition Info:

Calories: 188

Fat: 2 grams

Protein: 11.5 grams

Fiber: 5.3 grams

Fiber Lovin’ Oatmeal

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1 cup water
½ cup oats
½ apple diced with skin
1 tsp cinnamon

Directions:

Bring water to a boil and add oats. Cook until tender.
Place in a bowl and top with diced apple and cinnamon.

Nutrition Info:

Calories 118

Fat 2 grams

Protein 3 grams

Fiber 5 grams

Groovy Smoothies

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Give your kids a calcium boost with these delicious and easy smoothies.
For a hot weather treat, freeze them for smoothie-cicles!

Ingredients:

- Low fat yogurt, vanilla
- Fresh fruit of your choosing, like strawberries, bananas, blueberries, or peaches
- Low fat milk and/or orange juice

Directions:

In a blender, mix yogurt with fruit and blend until smooth. Add as much milk or orange […]

Banana-Orange Bran Muffins with Pecans and Raisins

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Ingredients:

Canola Oil Spray
1 cup mashed ripe bananas (about 3 medium)
½ cup frozen orange juice concentrate, thawed
1egg
¼ cup canola oil or light olive oil
1 ½ cups bran flakes cereal
1-cup whole-wheat pastry flour
2 tsp. baking powder
¼ tsp. baking soda
¼ tsp. cinnamon
1/8 tsp. salt
½ cup raisins, regular or golden
¼ cup chopped toasted pecan pieces

Preheat oven to 400 […]

Hearty Oatmeal

Take good care of your heart by eating heart-healthy foods like a delicious ½ of cup of hearty oatmeal!
Oatmeal, oat bran, flaxseed, and other high fiber foods contain something called soluble fiber, which reduces the “bad” cholesterol in our blood. This type of fat is also called low-density lipoproteins or LDL. You can make […]

A Smiley Egg Face Salad

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Put 1-cup fresh spinach on a plate as a face. Use one sliced hard-boiled egg for eyes, a few chickpeas for the nose, raisins for a smile, sunflower seeds for hair and almonds for ears. Nutritious and fun!!

Wellsville Super Smile Smoothie

Recipe ingredients

1 cup frozen strawberries thawed slightly
1 whole banana, halved
¾ cup skim milk
¼ cup non-fat vanilla yogurt

Directions

Place the strawberries in a bowl and thaw for
15-20 seconds in the microwave.
Combine strawberries, banana, milk and yogurt in a food processor or blender.
Blend until smooth.

Makes 2 servings.