When September approaches, you can’t help but have that ‘back-to-school’ mentality. There’s a nervous energy in the air and you feel like you have to hustle a little faster in the morning to head out the door on time—which sometimes might cause you to skimp on breakfast. But a busy morning is no excuse for skipping this important meal or making a poor choice.
A nutritious breakfast is key to a healthy and productive day at school or at the office. Skipping breakfast, or choosing one that’s high in sugar, can make you feel sluggish throughout the day and impact your level of concentration. Your brain needs energy to function and stay focused, so you have to replace your energy stores in the morning with healthy foods. Here are four quick and easy on-the-go breakfast options for a smart start to even the most hectic day.
1- On-the-Go Breakfast Sandwich
The high fiber content of the whole grain bread and the rich protein content from the egg, cheese, and Canadian Bacon will keep hunger and cravings at bay for hours. Enjoy what tastes like a high-calorie breakfast splurge, but is really a low-calorie, nutrient-dense, healthy choice to kick off your day.
Ingredients
- 2 slices 100% whole grain bread
- 1 egg
- 1 oz Canadian Bacon or boiled ham
- 1 oz part-skim provolone cheese
Directions
- Cook your egg in a saucepan sprayed with non-fat cooking spray over medium heat.
- Allow the egg to firm, similar to creating an omelet, to help the egg keep the structure and size of a bread slice. Flip the egg once to ensure adequate cooking.
- Once firm, remove from heat. Place cooked egg on top of one slice of bread.
- Then top with Canadian bacon or ham and cheese. Cover with the other slice of bread to create a sandwich.
Quick Tip: You can also make a few of these sandwiches at once and store them in the freezer. Simply reheat the sandwich for 30-45 seconds in your microwave for a quick and easy breakfast option throughout the week.
Serving size: 1 sandwich
Yield: Makes 1 serving
2- Breadless Breakfast Quiche
If you want a healthy make-in-advance breakfast option your whole family will love, then look no further than the breadless breakfast quiche! You can make this on a weekend or a day off of work, refrigerate it, and then just slice a serving and microwave for a quick breakfast any day. This recipe will stay fresh in the fridge for about a week.
Ingredients
- 4 eggs
- 1 cup liquid egg whites (or 8 egg whites)
- 2 cups fresh spinach
- 1 cup chopped mushroom
- ½ cup no salt added diced tomatoes
- ½ cup part-skim feta cheese
- 1 Tbs olive oil
Directions
- In a frying pan, sauté spinach and mushrooms in 1 Tbs of olive oil until tender.
- Preheat your oven to 375 F.
- Take a 10 x 10 inch glass baking pan and spray it with non-stick cooking spray.
- Beat 4 whole eggs along with 1 cup of liquid egg whites.
- Pour ½ of egg mixture into pan.
- On top of egg mixture, evenly space out the spinach and mushroom mixture. Then top with diced tomatoes. Now, evenly space out the feta cheese on top of the tomatoes.
- Pour the remaining egg mixture on top, covering the cheese and vegetables.
- Place in oven and cook for 15 minutes (or until a toothpick comes out clean with no liquid).
Serving size: 1/4 of pan
Yield: Makes 4 servings
3- Wake-Up Smoothie
Want a refreshing way to kick start your day without caffeine? This smoothie is packed with electrolytes like potassium which will keep you hydrated and boost energy. In addition, the protein, healthy fats, and fiber rich content of the smoothie will keep your blood sugar stable for hours and prevent that mid-morning ‘crash’ that can leave you feeling tired.
Ingredients
- 1/2 cup fresh or frozen raspberries
- 1/2 cup fresh or frozen blueberries
- 1/4 cup fresh spinach leaves
- 1 /2 cup plain, lowfat Greek yogurt
- ½ Cup coconut water
- 1/2 cup ice
- 1 Tbs chia seeds
Directions:
Mix all ingredient together in a blender then blend on high until smooth. Serve chilled. Makes 1 serving.
4- Quick and Easy Protein-Fruit Spread
Nothing keeps you full longer than protein which is why this no-cook recipe is such a great option. Low fat cottage cheese (I like Daisy brand because it has four natural ingredients and no preservatives, thickeners, or added growth hormones) is a fantastic source of low calorie, high quality protein which will help prevent mid-morning cravings. By mixing the cottage cheese with fruit, this spread will satisfy your sweet tooth with no added sugar for an easy breakfast option you can feel great about!
Ingredients
- 1 cup low fat Daisy Brand cottage cheese
- 1/2 banana
- 1 teaspoon natural almond butter
- 1/2 teaspoon cinnamon
- 4 slices 100% whole grain bread
Directions:
Place banana, almond butter, and low fat cottage cheese in a blender and blend until smooth. Spread mixture evenly over bread and sprinkle with cinnamon. Serve chilled.
Serving size: 1 piece
Yield: Makes 4 servings
