Tag Archives: breakfast

The Most Important Meal Falls Short

You guessed it, I’m talking about breakfast.

I’ve already had my coffee,  joined a new site network, visited some blogs and did my morning business, but sadly the tummy is still empty and calling.  With moving and work and growing my internet credibility, who has time to food shop?  Fortunately for dinner there’s a Sprouts on my way home from the office, so I’m always able to pick up a nutritious end-of-the-day meal.  Breakfast, however, falls sadly to the wayside.  Why is it that I’m so unable to foster this oh-so-necessary part of my routine?

Breakfast really sets the tone for our day. It should never be skipped.  Studies have shown that a good breakfast can help with weight loss, balance blood sugar levels, increase productivity and focus, and it most certainly can keep us from grabbing a not-as-nutritious choice on the go.

What should your breakfast include?  Less sugar and more protein. The less sugar you consume at breakfast, the less likely you are to feel tired by lunchtime.  And always try to include a few servings of fruits and vegetables.  Remember, 9-13 servings daily!  That’s a lot so you need to fit them in where you can.

Lucky for me The All-Star just woke up and is now preparing my morning goodness.  If I wait long enough, this is usually what happens.  He’s a lot better than me in the breakfast department these days.  I think it’s egg and an English muffin.  I’m going to request some raspberry jam.  I wish we had goat cheese and spinach.  Now that I’ve given you most of the ingredients, here’s the recipe for my favorite breakfast sandwich:breakfast

A Healthier Egg Sandwich

  • 2 egg whites
  • 1 whole wheat English muffin
  • a handful of  raw spinach
  • 1 tbsp raspberry jam
  • 1 tbsp goat cheese
  • Cholula hot sauce (my absolute fav)

Fry your egg whites in non-stick pan while you toast your muffin.  Top the egg with the spinach and cheese to melt the cheese and wilt the spinach (just a little bit). Spread your jam on the muffin.  Top with your egg and pour on some Cholula (however spicey you like it).

That’s it.  So easy, and absolutly delicous.

Did you know that you should eat breakfast no more than an hour after waking?  On work-days The All-Star can’t help me there.  Today I am making a commitment to myself to have more options in the kitchen and to do breakfast right.  Sooo….I’m calling out to you, readers, for some assistance with this one.

What is your favorite quick and healthy breakfast?

Please help us start the morning off right!

Thanks.  Happy Eating!

Laura

Vegetable Frittata

Whenever I have some time in the am, I love to make myself a frittata.  It’s easier to prepare than an omelet, no flipping involved, and it can feed more than one person, no more letting my serving get cold while I prepare one for Mr. Right.  The frittata is also a great way to fit a few servings of vegetables in at breakfast. (Btw, the USDA now says we need at least five “1/2 cup” servings of fruits and veggies a day.) My personal favorites are zucchini, squash and tomato with feta cheese.  It’s also a great way to use up leftovers.  Why not toss in that extra broccoli or spinach from the night before.  Yum!

What you need:

An oven safe frying pan, at least 8″ or more depending on how many mouths you are feeding.   In my home, the recipe below is enough for two.

Ingredients

  • 3-4 eggs or egg whites
  • 2 tablespoons milk
  • olive oil for sauteing
  • 1/2 cup chopped zucchini
  • 1/2 cup chopped squash
  • 3-4 cherry tomatoes – halved
  • 3 tablespoons crumbed feta cheese
  • 1/2 teaspoon basil, freshly chopped or dried
  • a pinch of Parmesan cheese
  • salt and pepper

Directions

Preheat oven to 350°F.

In your oven safe pan, heat oil over medium heat.  Add zucchini and squash and cook until tender but not cooked through, about 3 minutes.  Meanwhile, mix together eggs, milk, salt & pepper, basil and cheese in a small bowl.  Add tomatoes to sauteé in pan, cook for 1 minute.   Pour egg mixture evenly over veggies.  Cook over medium heat until bottom is set, 3-4 minutes.  Place pan in the oven and bake for 8-10 minutes or until middle is set.  If desired, sprinkle Parmesan cheese over top and broil until top is golden brown, about 1 1/2 minutes.  (Please be careful when broiling.  Food cooks very quickly under this high heat and should not be left unattended.)  Loosen the edges, cut in half and serve with grapes or citrus fruit on the side!

For an “on-the-go” version of this dish, double the ingredients and prepare vegetable and egg mixtures separately as stated above.  Transfer veggies to a muffin pan and evenly pour egg mixture into each cup.  Bake until set in the middle, about 10-12  minutes.  Freeze or refrigerate individual “muffins.”  Later, microwave a couple of egg muffins for 1-2 minutes and enjoy!

Laura