Healthy Make Ahead Breakfast
While everyone knows there are many reasons why breakfast is the most important meal of the day, we also know it is generally hard to tackle! Why is breakfast the most important meal of the day? Breakfast provides you with the energy and nutrients that lead to increased concentration throughout the day, especially in the classroom. Studies show that breakfast can be important in maintaining a healthy body weight. People who skip breakfast are unlikely to make up their daily requirement for some vitamins and minerals that a simple breakfast would have provided and best of all breakfast provides energy for the activities during the morning and helps to prevent that mid-morning slump.
What’s the best way to ensure that you have a healthy breakfast each day?
- Try to pick 2-3 foods, including at least one from each of the following food groups:bbread and grain (i.e.cereal, toast, muffin), milk and milk product (i.e. low-fat yogurt, low-fat milk), fruit or vegetable group (i.e bananas, apples, carrots).
- Keep stocked in portable breakfast items like fruit, low-fat yogurt, whole grain breakfast bars, or granola bars for those mornings when you have to eat breakfast on the go.
- Aim to get up 15 minutes earlier. You can fix and consume a healthy breakfast in 15 minutes or less.
- Always plan ahead to eat breakfast. Lay out your breakfast items to save time and to eliminate poor choices in the early morning!
Here are some great recipes to add variety to your morning routine and breakfast!
Spice It Up Taco Egg Muffins
- 3 Tbs. Taco Seasoning
- 2 oz. Onion – Diced
- 12 Eggs
- 1 Cup Sharp Cheddar Cheese – Shredded
- 3 oz. Mixed Bell Peppers – Diced
- 10 Black Olives – Sliced
- ½ Cup Sour Cream
- ½ Cup Salsa
- Preheat oven to 350° Lightly oil a muffin tin. In a large skillet over medium-high heat, add ground beef and onions. Sauté until ground beef is browned.
- Drain excess grease from pan. Mix in ⅓ cup water and taco seasoning. Reduce heat to low and allow to simmer 3-4 minutes until thickened.
In a large mixing bowl, fork whisk eggs. Mix in cheese, bell peppers, and olives.
- Mix meat into egg mixture. Pour mixture into muffin tin. This should fill 12 spots. Bake for 25 minutes.
- Top each muffin with sour cream and salsa prior to serving.
Serves 6. Each serving contains 2 muffins. 1 Serving: Calories 330, Carbs 6 g, Fat 17 g, Protein 21 g
Personal Whole Wheat Puff Pancakes and Choose Your Own Toppings
- 6 eggs
- 1 cup 1 % milk
- 1 cup Whole Wheat Pastry Flour
- 1 teaspoon vanilla extract
- Optional: ½ teaspoon Vanilla Stevia,
- Frozen or fresh fruit of choice or chocolate chips
- Preheat oven to 425° F. Blend all ingredients in your blender and mix until all combined. Spray 6 ramekins with nonstick cooking spray or use melted butter. Place ramekins onto a baking sheet then pour pancake batter evenly into each.
- Place 1 tablespoon of frozen or fresh fruit of your choice. If using chocolate chips, chop them a bit as they sink to the bottom or use shaved chocolate on top of batter.
- Bake for 25-30 minutes until puffed as in picture.
- At 25 minutes check that center is not liquidy when gently shaken. If not, they are done. Mine were perfect at 30 minutes.
Serves 6. Each serving contains Weight Watchers PointsPlus: 4*(depending on topping), Calories 159, Fat 6g, Carbohydrates 17g, Fiber 2g, Protein 11g
Sausage and Potato Breakfast Pockets
- ½ pound mushrooms, thinly sliced
- ½ pound new potatoes, thinly sliced
- 6 ounces fully cooked chicken sausage links, thinly sliced
- 2 tablespoons olive oil
- Kosher salt and black pepper
- 1 10-ounce package frozen chopped spinach, thawed and squeezed dry
- 4 ounces Cheddar, grated (1 cup)
- 1 pound whole-grain or whole-wheat pizza dough, at room temperature
- Flour, for the work surface
- Heat oven to 400° F. On a rimmed baking sheet, toss the mushrooms, potatoes, and sausage with the oil and ½ teaspoon each salt and pepper. Roast, tossing once, until the potatoes are tender, 20 to 25 minutes. Let cool, transfer to a bowl, and fold in the spinach and Cheddar cheese.
- Divide the dough into 6 pieces and, on a lightly floured surface, pull and roll each into a 6-inch round. Dividing evenly, spoon the spinach mixture onto one side of each round (about ⅔ cup per round), leaving a ½-inch border. Dot the border with water, fold the dough over to form a semicircle, and press firmly to seal; crimp, if desired.
- Place the pockets on a parchment-lined baking sheet, cut several slits in each, and bake until golden brown, 20 to 25 minutes
Serves 6. Each serving contains Calories 611, Fat 24g, Cholesterol 66mg, Protein 30 g, Carbohydrates 69g, Fiber 13g.
Cranberry Hazelnut Bread
- 1 cup hazelnuts
- 2 tablespoons unsalted butter, melted, plus more for the pan
- 1½ cups all-purpose flour, spooned and leveled
- ⅓ cup granulated sugar
- ¼ cup packed light brown sugar
- 1 tablespoon baking powder
- ½ teaspoon kosher salt
- ½ cup whole milk
- 2 large eggs
- 1 tablespoon finely grated orange zest
- ½ teaspoon pure vanilla extract
- 1½ cups fresh or frozen cranberries
- Heat oven to 350° F. Spread the hazelnuts on a large rimmed baking sheet and toast in oven, tossing occasionally, until fragrant, 10 to 12 minutes. Rub the warm nuts in a clean dish towel to remove the skins (discard the skins); coarsely chop.
- Butter an 8½-by-4½-inch loaf pan. In a medium bowl, whisk together the flour, sugars, baking powder, and salt. In a small bowl, whisk together the butter, milk, eggs, orange zest, and vanilla; add to the flour mixture and mix until just combined (do not overmix). Fold in the hazelnuts and cranberries.
- Transfer the batter to the prepared pan and bake until a toothpick inserted in the center comes out clean, 55 to 65 minutes (tent with foil if the top browns too quickly). Cool in the pan for 30 minutes, then transfer to a wire rack to cool completely.
Serves 8. Each serving contains Calories 324, Fat 16g, Cholesterol 64mg, Sodium 354 mg, Protein 7g, Carbohydrate 40g, Sugar 17g, Fiber 3g.