By alfat. healthy breakfast easy. Published at Monday, June 11th, 2018 - 20:23:55 PM.
You have five minutes before you need to head out the door to make it to work on time, and you haven't eaten anything for breakfast. Do you skip breakfast altogether, visit a drive-thru, or stop by the vending machine in your company's break room? If you answered yes to any of these options, then it's definitely time for a change.
Breakfast is the most important meal of the day. If you plan ahead of time, a healthy breakfast of whole grains, low-fat protein, low-fat dairy, and fruits or vegetables doesn't take a lot of time to prepare in the morning. When you eat a healthy breakfast in the morning, your productivity increases, you can stay awake and alert until lunchtime, avoid over-eating, and save money by not going to the drive-thru or purchasing unhealthy snacks from overpriced vending machines.
Use variety in your food preparation to make breakfast more interesting. If you eat the same thing day after day, you will be tempted to visit a drive-thru window just to have something different. Make sure you plan healthy meals, and avoid frozen or packaged foods in the morning.
Before you begin cooking, purchase some supplies. Some advanced planning and preparation makes cooking breakfasts easy as well.
Here are some important tips to make hassle-free breakfasts:
Once you have the basics down, you can begin cooking and baking. We'll go over some breakfast ideas that you can pull together over the weekend, the night before, or very quickly in the morning to eat on your commute, at your desk, or during that last five minutes before you have to leave the house:
Oatmeal is a heart-healthy, valuable source of fiber and research proves that eating oatmeal can lower cholesterol. If you have never eaten baked oatmeal, do not deny yourself the pleasure any longer. In fact, you may already have the ingredients for this hearty breakfast treat in your kitchen or pantry.
Garbanzo beans, also known as chick peas, are a great source of fiber, protein, vitamins, and minerals, and are the main ingredient in hummus. Forgo the expensive store-bought hummus; making it at home is easy and much less expensive.
Prepare hummus over the weekend and store it in the refrigerator.
The USDA recommends that half of our plates at mealtime consist of fruits and vegetables. You can easily whip up smoothies in the blender in the morning to get your recommended servings of fruits and vegetables.
I stock up on fresh fruit during store sales, wash it, cut it into pieces, and store the fruit in the freezer. When bananas get too ripe on the counter, I put them in a freezer bag and store them in the freezer for those mornings when I need a smoothie. If you like an icy smoothie, frozen fruit mixes better than ice in the blender. For more, here are some quick and easy blender recipes you can try.
This bar combines the wholesomeness of granola, in the convenience of a bar. Store-bought granola bars can be very expensive and often have too much sugar. In this recipe, I replaced the sugar with honey and maple syrup. You can also save money by purchasing many of the ingredients in the bulk department of a discount grocery store.
The main star of this healthful breakfast salad is spinach, an excellent source of vitamins, fiber, and calcium. Simply top the spinach with a hard-boiled egg, Canadian bacon, chopped tomatoes, your favorite vinaigrette, and a whole wheat pita.
This packed salad will keep you going until lunch time. I look for Buy One, Get One Free sales on bagged baby spinach. Prepare this salad the night before to save time, and for the freshest taste.
This sandwich covers all of the key components for a healthy breakfast: low-fat dairy, low-fat protein, vegetables, and whole grains. The sandwich helps you get through the morning without feeling sluggish or hungry.
Stuff the pita with lean meat or fish, such as turkey or tuna, your favorite low-fat cheese, vegetables, such as cucumbers, tomatoes, and spinach, and a sliced hard-boiled egg. To save time in the morning, prepare the sandwich the night before.
Forget about that cold, leftover pizza in the refrigerator and instead make a quick and easy English muffin pizza.
Split a whole wheat English muffin and top each slice with a thin slice of Canadian bacon, a fresh tomato slice, and 2 tbsp of shredded part-skim mozzarella cheese. Bake in a toaster oven at 350 degrees for 8-10 minutes or until the cheese is melted.
Bake the pizza while you prepare for work in the morning and you can have a hearty breakfast ready right before you walk out the door.
I can hear my mother now, telling me, "you can't eat cookies for breakfast." But even my mother would approve of these healthy breakfast cookies; they have dried fruit, nuts, and whole grains, and are sweetened with honey. You probably already have many of the ingredients in your pantry.
Eggs have received a bad rap in the past, but one large egg has 13 essential vitamins and minerals, about 6 grams of protein, and only 70 calories. A dozen eggs costs around $2, so at 16 cents a serving, they also make an economical addition to your breakfast.
You may not have time to scramble eggs in the morning, but you can freeze them the night before to save time. I was skeptical at first. After all, freezing scrambled eggs did not sound very tasty. But I learned that reheated frozen eggs actually taste wonderful.
It only takes two minutes to scramble an egg in the microwave. If you want to avoid the cholesterol found in the egg yolk, you can also use egg whites, available in the refrigerated section of the grocery store.
When people think of breakfast muffins, they usually think of the sweet varieties, such as blueberry or banana nut. However, instead of starting your day with a lot of sugar that has you crashing and burning by noon, try these savory muffins loaded with eggs, oats, Canadian bacon, red pepper, and cheddar cheese. This is a great breakfast for those days when you need a lot of energy!
Greek yogurt has gained popularity in the U.S., primarily because of its health benefits. Non-fat Greek yogurt is high in protein, and low in sugar and carbohydrates.
Mix yogurt with fresh berries or bananas, and a scoop of homemade granola or muesli. Combining the tasty yogurt with fresh fruit and a low-fat grain keeps you full until lunchtime. Greek yogurt is also a healthy and nutritious snack idea.
A tried-and true favorite, you can quickly fix a bowl of cereal before you head to work. Combine homemade granola or muesli with fruit and soy milk to kickstart your morning.
Fruit contains essential vitamins and minerals and soy has protein that can give you the extra energy you need in the morning. The carbohydrates in the cereal keep you full, so you won't be tempted by a late-morning foray into the break room.
Making a healthy, homemade breakfast takes some initial planning and kitchen prep time either the weekend or the night before your work day. If you can spend an hour or two a couple of times a week preparing breakfasts, you can make several of these recipes to have them ready to go in the mornings before work.
Pair any of these ideas with some fresh fruit and you can have a more productive day, and avoid binge eating fast food and vending machine snacks. And you just might have more money in your pocket at the end of the week. To save even more on your breakfast food, check out these tips on how to extreme coupon on groceries.
How do you avoid the drive-thru window in the morning? What are your favorite grab and go breakfast recipe ideas?
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