Breakfast Fast and Healthy

Written by Seanna

July 28th, 2010

I really love breakfast.  We call it brekkie around my house, a remnant from way back, when my children were very small, along with other silly phrases for various things like nigh nigh (bed time), baba (bottle), and bobo bed (big boy bed).  Ha!

Anyway, since mornings tend to be rushed, I thought it would be good to pitch out a few suggestions to get you out the door well fed.

A few things to consider …

You must get a good serving of protein at breakfast.  It’s a non-negotiable.  In fact, as you think of what to eat for breakfast, start with protein – egg whites, protein powder, meat, tofu, cottage cheese, yogurt, etc. So anything suggested below that’s a little skinny in protein (yogurt parfait, museli, french toast, brown rice, etc.) add a protein shake or other protein source.

After protein, starch is a must have at breakfast too.  For example, if breakfast is a veggie omelet (protein), plan on having oatmeal or toast (starch) too.

Fruit at breakfast is a natural for good reasons; so don’t stop if this is one of your fruity meals.  But as weird as it may seem at first, a green veggie is a beautiful thing to sneak in at breakfast too.  You’re unlikely to find salads and greens on many breakfast buffets or brunch menu, but if you can, even if it’s leftover from last nights dinner and in little bitty amounts, do it.

And lastly, we don’t usually recommend having your good fat in the morning because you will be pretty full for a long time and not hungry for your next meal until several hours later.  Plus, fats add a lot of calories, kind of a lot to have at the beginning of the day.  Know your body and your nutrition plan, and if you can do a fat serving in the a.m., then go for it.  If fats first thing don’t work for you, don’t necessarily avoid them, but use fats at breakfast pretty sparingly.

Frittata – this is a make ahead the night before breakfast.  Sauté your choice of veggies, meats (turkey, chicken, etc.) in an ovenproof skillet, add scrambled egg whites, salt, pepper, etc. to pan, then put into a 450 degree oven for 40 mins until set.  Google for specific instructions and better ingredient ideas.

Strata – Like a frittata, assemble the night before.  Layer whole grain bread with chopped fruit or veggies and scrambled egg whites.  Cover and let it rest in the fridge overnight, then bake in a 350 degree oven til done.  Again, please Google to get accurate instructions.  Cooking Light has good recipes!

Egg white and veggie omelet – sauté any combination of diced (raw or cooked) veggies like onions, spinach, mushrooms, broccoli, green beans, greens of any kind, etc., and add 3, 4 or 5 egg whites on top.  Cook over low/med heat until firm, flip and finish.  Wrap in a whole grain tortilla (occasionally) or have a side of whole grain toast.

Protein shake – any brand and flavor will do.  Add a small bit of fruit (berries, peach, orange, lemon juice, pineapple, mango, bit of banana, even canned pumpkin, etc.) maybe a scoop of yogurt or even cottage cheese for a little body, a squirt of flax oil, ice, and you’re off.

Veggie protein shakes – my bestie just got a VitaMix and she sent me the following text:  “Omg…romaine, wheat grass, avocado, grapes, parsley, protein powder, lime juice and almond milk. sooo good and I am stuffed!”  If you come up with anything good, let us know!

Yogurt parfait -  mix the protein powder and yogurt first, then layer with fruit and granola-like cereal.  Kashi has a Grape Nuts-type cereal that is lovely.

Museli – combine raw oatmeal, 1 cup of milk (or soy, almond, rice milk, etc.), cover and refrigerate overnight.  In the morning add chopped apple, a few chopped walnuts, a shred or two of coconut, sweetener (stvia, honey, etc.) and cinnamon.

Toast or English muffin with a thin bit of almond butter, sliced banana or raisins on top, and a dash of cinnamon.  For protein, how about a small whey or egg white shake (Not as gross as it sounds – find one that is mostly protein, with 5g or less carbs and 3g or less fat).

Toast or English muffin spread with low fat cottage cheese, topped with sliced pineapple.

Toast or English muffin topped with sliced tomato, a chopped hard-boiled egg and a tiny amount of grated cheddar cheese.  Pop it under the broiler to melt the cheese.

Toast or English muffin topped with a thin layer of almond or peanut butter, topped with apple slices. 

French toast – use an Ezekiel bread or other grainy bread, soak in egg whites dashed with cinnamon, and cook on both sides.  Use sugar free syrup or even better, top with crushed berries and a sprinkle of powdered sugar.

Brown rice or barley – cooked the night before, then in the morning, warm or leave cold, and top with raisins, sliced apple, and a dash of cinnamon.  Have a small protein shake on the side.

Scrambled tofu – spray a non-stick pan with spray, sauté onions, peppers, etc.; add tofu and stir-fry.  Season with a dash of light soy sauce.

Cottage cheese with diced melon (cantaloupe-yum!), tomatoes or berries.  Add granola or other whole grain crunchy cereal.

That should get you started.  Let me know what of these suggestions work out and of course, any that you love too.

Tags: breakfast ideas