By alfat. healthy breakfast menu. Published at Thursday, June 21st, 2018 - 05:25:20 AM.
A healthy breakfast does not require a lot of time or energy every day.
All you need to do is stock up on good ingredients when you're at the grocery store each week. Then take a few minutes each morning to put it together. These few changes in shopping and morning habits can help you to establish a lifetime of healthy eating.
Here are five tasty, hearty and heart-healthy breakfast ideas that take no more than 10 minutes to prepare. They can be eaten at home or on the go, so you won't miss a beat in your busy day - and you won't miss any flavor.
The suggestions are from Katherine Patton, MEd, RD, CSSD, LD, a dietitian in Cleveland Clinic's Preventive Cardiology and Rehabilitation Program. Each incorporate carbohydrate, protein, and fat to ensure you start the day with a satisfying, balanced meal to fuel you all morning long.
Measure a 1/2 cup dry serving of old-fashioned or steel cut oats - not quick-cook or instant - oatmeal into a microwave-safe bowl. Pour enough water over the oatmeal to cover, and stir. Microwave on high for 2 1/2 to three minutes until done. If you prefer a sweeter taste, try adding fresh fruit or a dash of vanilla extract. To balance out this complex carbohydrate containing meal with protein and healthy fat, add chopped nuts and/or seeds like chia or ground flaxseed.
Ever cook an egg in the microwave? It's fast and, unlike frying an egg in a skillet, you don't have to add fat. Whisk one large egg (for extra fiber add chopped veggies like peppers, onions, tomatoes, mushrooms) in a microwave-safe bowl and microwave on high for 45 to 55 seconds until firm. Set the cooked egg on a slice of whole-wheat English muffin and top with a slice of 2 percent-fat cheese. Top with remaining half of English muffin and serve with a cup of fresh fruit.
Spread one tablespoon natural almond butter on one toasted whole-grain frozen waffle and a tablespoon of fruit preserves or sliced banana on another. Press the two waffles together to make a sandwich. Enjoy with a 8 ounce glass of your desired milk - skim, 1%, soy, or almond.
For a quick on-the-go meal, prepare single-serving sandwich baggies filled with your favorite low-sugar, high-fiber (at least 3 grams of fiber) cereal. Or mix together your high-fiber and not-so-healthy cereal. As you head out the door, take along the cereal, a banana, a container of non-fat plain original or Greek yogurt and a spoon. You can eat each item separately or mix the cereal, banana and yogurt together in whatever combination you want.
Put a skillet over medium heat and lightly coat with cooking spray. When the pan is hot, quickly saut? a handful of bagged spinach and two to four tablespoons canned low-sodium diced tomatoes until the spinach wilts and the tomatoes are warm. Pour 1/4 cup to 1/2 cup egg substitute over the veggie mixture and top with a tablespoon of 2 percent-fat shredded cheese. Cover the skillet until the egg is cooked through and the cheese melted, about two minutes. Place the cooked egg onto the bottom half of a sliced, 4-inch whole-wheat pita and cover with the other half. Enjoy with an 8-ounce glass of milk.
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