Breakfast can be the most challenging meal to get on the table, especially if you have a family. You may have to wake up early to make sure the kids can eat and get out the door in time for school. You may also want a healthy breakfast that is easy for everyone to grab and eat as they head out.
I'm sure you heard about the importance of breakfast a thousand times, but let's face it: breakfast is one of the most crucial meals in our day. Once upon a time, people even feared not eating breakfast might lead to death – no kidding. It's sad, but true: if we don't eat enough, we can die. But it's not only food related issues we'd have to worry about – skipping breakfast also has other repercussions: we could also get caught up in traffic jams and be late to work/school, or lose money on bills and investments.
- Oatmeal with Fresh Fruit
3/4 cup rolled oats
1 cup water or milk
2 tablespoons brown sugar
1 cup mixed berries or sliced fruit of your choice
- In a medium saucepan, bring the water or milk and sugar to a boil. Add the oats and cook for 1 minute.
- Reduce heat to low, cover and cook for 5 minutes, stirring occasionally.
- When the oatmeal is done, remove from heat and stir in fresh fruit before serving.
- Yogurt Parfait with Granola or Cereal
1 cup of non-fat plain greek yogurt
1/4 cup of granola or cereal
1/4 cup of berries or other fruit (fresh or frozen)
- Mix the yogurt and berries together in a bowl.
- Sprinkle the granola or cereal over the top
- Whole-Grain Waffles or Pancakes with Fresh Fruit
1 1/2 cup whole wheat flour
2 teaspoons baking powder
1/4 teaspoon salt
1 1/4 cup low-fat milk
1 large egg, beaten
1 tablespoon canola oil
2 tablespoons honey or brown sugar
2 cups fruit (fresh, canned in juice, or frozen)
- In a large bowl, mix together the dry ingredients. Add the wet ingredients and stir until just combined.
- Fold in the fruit.
- Lightly spray a nonstick skillet with oil and place over medium heat. Pour in batter to make 4-inch pancakes or waffles.
- Cook 2 to 3 minutes until bubbles form on top, then flip and cook an additional 2 to 3 minutes.
- Serve hot with maple syrup or your favorite topping!
- Egg Scramble with Veggies and Cheese
1 tablespoon butter
1/2 cup shredded cheddar cheese
1/2 cup chopped green bell pepper
1/2 cup sliced mushrooms
1/2 cup chopped tomato
6 eggs (or 3 eggs plus 3 egg whites)
Salt and pepper to taste
- Melt butter in a skillet over medium heat. When it has melted and is hot, add veggies. Cook for about 5 minutes or until the veggies are tender.
- In a separate bowl, beat eggs together with salt and pepper.
- Pour into a hot skillet, stirring constantly until eggs are cooked throughout. Remove from heat and top with cheese before serving.
- Whole-Grain Toast with Almond Butter and Fresh Fruit
2 slices of whole-grain or wholemeal bread
2 tablespoons of almond butter
1 small apple, sliced
1/4 cup of grapes
- Toast the bread until it’s crispy.
- Spread 1 tablespoon of almond butter on each slice.
- Then top each slice with half an apple (sliced) and about 2 tablespoons of grapes. Enjoy!
- Breakfast Burrito with Eggs, Beans and Cheese
4 large eggs
2 teaspoons vegetable oil
1/2 cup canned black beans, rinsed
1/2 cup shredded Cheddar cheese (about 2 ounces)
2 green onions, sliced (white and green parts)
1/2 ripe avocado, diced
4 8-inch whole-wheat flour tortillas or wraps
- In a bowl, whisk together the eggs. Heat the oil in a small skillet over medium heat. Add the eggs and cook until almost set but still soft and creamy, 3 to 4 minutes. Remove from the heat. Add the beans, cheese and green onions and gently fold to combine.
- Divide the egg mixture among the tortillas; top each with some of the avocado. Fold in half and serve immediately or wrap in plastic wrap for portable meals that can be eaten later on.
- Whole-Grain Cereal with Milk and Fresh Fruit
1/2 cup uncooked oatmeal
1/4 cup raisins or dried cranberries
1/2 cup low-fat milk
1 tablespoon ground flaxseed
1/2 medium banana, sliced
1 tablespoon chopped almonds
- Place the oatmeal in a small bowl and add the raisins. Pour enough boiling water over the mixture to cover it.
- Cover and let stand for 3 minutes; drain any excess water. Add the milk and flaxseed, stir, and microwave on high power for 1 minute.
- Top with the banana and almonds.
- Smoothie with Yogurt, Fruit and Milk
2 cups yogurt of your choice – plain, vanilla or fruit-flavored (if you're using plain yogurt, feel free to add a spoonful of honey)
2 cups fresh or frozen fruit – berries, melon, peaches and kiwi are all good choices
3 cups milk of your choice – whole milk, low fat or skim
- Place the yogurt, fruit and 2 cups of milk in a blender.
- Blend until smooth.
- Add the remaining cup of milk and blend again.
- Pour into glasses and serve immediately.
- Breakfast burrito filled with scrambled eggs, beans, cheese, and salsa
1 pound bulk pork sausage
1 (15 ounce) can black beans, rinsed and drained
3/4 cup chopped onion
1 (14.5 ounce) can diced tomatoes with green chile peppers, undrained
1/2 cup milk
1/4 teaspoon salt
- In a large skillet, cook sausage over medium heat until no longer pink; drain. Add the beans, onion and tomatoes.
- Cook and stir over medium heat for 5 minutes. In a bowl, whisk the eggs, milk and salt; pour into the skillet.
- Cook and stir over medium heat until eggs are completely set. Spoon about 1/3 cup egg mixture onto each tortilla; sprinkle with cheese.
- Fold in half.
Whether you are cooking for yourself, your family, or your roommate, I hope many of these ideas will be helpful to make your mornings easier and more enjoyable. From sous vide oatmeal to cheddar and egg muffins, the future's looking bright for those who love breakfast. There's nothing like trying out some new recipes in the morning to get you excited for the day ahead!