Inspiration for quick, nutritious breakfasts

Wednesday, August 17, 2016

food-breakfast-egg-milk

Mornings can be hectic, so be prepared by stocking your kitchen with all the ingredients you'll need for a quick, nutritious breakfast.

Make sure your list is inclusive by discussing the food choices and plans with your family. Having the right groceries can help reduce your stress by having foods that you can quickly combine to jump start their day.

Remember, it's important to try and combine carbohydrates with protein and small amount of fat to balance the breakfast.

ESSENTIAL BREAKFAST INGREDIENTS

Fruit

  • Fresh fruit
  • Frozen fruit
  • Canned fruit (canned in juice)

Whole Grains

  • Oatmeal or quick oats
  • 100 % whole wheat/grain bread, English muffins, mini bagels
  • Unsweetened whole grain or bran cereal
  • Whole wheat or corn tortillas

Nuts

  • Unsalted nuts
  • Peanut or almond butter

Eggs and Dairy

  • Eggs or egg substitute
  • Milk skim, 1%, soy or almond
  • Non-Fat plain or light yogurt (regular or Greek)
  • Low Fat cottage cheese
  • Reduced-fat cheese (cheese sticks)

Vegetables

  • Frozen or fresh peppers and onions
  • Fresh tomatoes
  • Salsa
  • Hummus or bean dip

QUICK BREAKFAST IDEAS

If time isn't on your side, try one of these breakfast ideas that don't require any cooking, only a few minutes of prep:

  • Add a tablespoon of peanut or almond butter to apple or banana slices
  • Add fruit to cottage cheese or plain Greek yogurt
  • Top light-flavored yogurt with chopped pecans or walnuts and some unsweetened bran cereal
  • Toast whole grain bread, English muffin or mini bagel and top with:
    • 1 - 2 tablespoons of peanut or almond butter
    • 2 tablespoons of hummus or low fat bean dip

If you have a few extra minutes to spare on breakfast, try these recipes that will be great for cooler fall and winter mornings:

  • Scramble eggs in the microwave - whisk together an egg and one tablespoon of milk. Add seasonings such as onion or garlic powder. Cook in microwave for about one minute or until egg is cooked through. You can add variety by:
    - Top with 1 tablespoon salsa and sprinkle with a tablespoon of reduced-fat cheese. Include a piece of fruit or whole grain mini bagel.
    - Wrap in 6-inch tortilla with some sliced bell pepper, onion and tomato. Top with dash of mild or hot sauce, wrap in foil and bring with you on the go.
  • Mix ¼ cup of quick oats with ½ cup water or almond milk and cook in microwave for about 1 minute. (Follow directions on package.)
    - Top with cinnamon, chopped apple, and walnuts.
    - Top with 2-3 tablespoons of light yogurt and chopped pecans.
  • Leftovers for breakfast - why not? While storing leftovers from dinner can pack quick breakfast ideas that can be eaten cold or heated.
    - Add left over chicken and sautéed vegetables to a whole grain wrap to go.
    - Left over brown rice or quinoa with black beans or soy sausage (ready in 2 minutes in microwave).
  • Chocolate zucchini cupcakes

Recipes adapted from American Diabetes Association, MyFoodAdvisor.