Say Goodbye to a Boring Breakfast
Jan 12, 2017
We always hear that "Breakfast is the most important meal of the day," but many people do not consistently eat breakfast or choose to skip it everyday!
Most people think that by "Skipping this meal" it will help to keep their total calorie intake low for the day, but more often than not it actually backfires and causes you to MORE than make up for the missed breakfast calories later on in the day.
Maybe you don't skip breakfast because you are trying to save calories....maybe it's because you don't really like cold cereal or don't have time to prepare a full breakfast like scrambled eggs, sausage, fruit salad etc.
If that sounds like you....know that eating something rather than nothing for Breakfast is the better way to go.
Even if that means you are eating your leftovers from the night before (like a baked potato or even chicken salad on an English muffin) - by all means, GO FOR IT!
Here are a few quick breakfast ideas outside of a BORING bowl of Cold Cereal:
Pair a medium-sized apple with a piece of string cheese or 1 Tablespoon natural peanut butter and a glass of low-fat milk
- Grab a quick 12oz can of low sodium V8 vegetable juice, 1/4 cup of nuts and a ripe banana as you are running out the door
- Mix together 1 cup of fresh or frozen, thawed (which is much faster) fruit such as mango, mixed berries, or pineapple with 1 cup of non-fat plain Greek yogurt and a sprinkle of slivered almonds on top for crunch
- Top a whole grain waffle with almond or peanut butter, banana slices and a little drizzle of honey on top rather than soaking it in maple syrup.
- Poach 2 eggs at once in a clamshell poacher (you can purchase just about anywhere) and place each egg in a separate toasted whole grain English muffin. Spread with prepared guacamole or a slice of melted cheese & salsa. You have the extra one for the next day's breakfast already made up!
- Cook some quick cooking oats or rolled oats in the microwave with low-fat milk or unsweetened almond milk and top with dried cranberries or raisins, fresh berries, and mashed banana to sweeten it up a bit the natural way!
Here is an easy recipe that you can make on a Sunday afternoon so that you have breakfast covered Monday-Thursday. Enjoy!
Savory Quinoa Breakfast Bowl
Prep/Cook Time: 30 minutes Number of Servings: 4
- 1 cup dry Quinoa, rinsed well
- 2 cups water
- 1 tablespoon Olive Oil
- 4 green onions, chopped
- 1/2 cup cherry tomatoes, sliced
- 2 cups fresh baby spinach
- 2 large Eggs
- Freshly ground black pepper, to taste
- ½ of an avocado, sliced
- Optional: Salsa, cilantro, shredded mozzarella cheese
- Bring 2 cups of water to boil with dry quinoa and simmer 15-20 or until all liquid has evaporated and quinoa is cooked. Transfer cooked quinoa to a large bowl.
- In a medium skillet, heat olive oil over medium heat and sauté green onions, spinach, and cherry tomatoes for 2-4 minutes then transfer to the bowl along with the quinoa.
- Spray the same skillet with non-stick cooking spray and lower heat to medium-low
- Whisk eggs in a small bowl and add to the skillet to be scrambled with black pepper and any other seasonings you prefer.
- Add the cooked eggs to the bowl with the quinoa and toss all ingredients well.
- Divide evenly over 4 bowls and top with slices of avocado and optional toppings like salsa, cilantro or cheese.
Nutrition Facts (per serving):
Calories: 286 Protein: 10.4 gm Total Carbohydrates: 36gm Fiber: 5.4 gm
Total Fat: 12gm Cholesterol: 93mg Sodium: 54mg
Melanie Kluzek, Registered Dietitian for County Market