Research shows that people who eat breakfast are slimmer than non-breakfast eaters. Eating breakfast in the morning can amp up your metabolism and keep you from overdoing the midday munchies. The most common excuse for non-breakfast eaters is that they do not have enough time to make breakfast. Healthy Breakfast foods can take as little as five minutes or less to make.
Breakfast You Can Make At Home
1. Peanut Butter Toast
How to: take a piece of whole-wheat toast, spread with two tablespoons peanut butter, half slice of banana, and then drizzle with tablespoon honey.
2. Breakfast Quesadillas
How to: In a small non-stick frying pan coat with cooking spray, over medium heat pour in one large beaten egg. After the egg cooks, flip it over and sprinkle green onion and two table spoons low-fat cheese of choice. Take one wheat flour tortilla and place it in the pan (over the egg mix) to get warm. Next, flip the mixture onto a plate (tortilla is now on the bottom). Fill with tomato, avocado, tablespoon of salsa, or eat as is! This breakfast has protein, is 230 calories (for egg, cheese, tortilla, and two slices tomato) and will keep you full until lunch.
How to: Old-fashioned oats take about five minutes to make. A cup and a half of cooked oatmeal has 225 calories. Add half some fresh fruit. Make sure to avoid extras like brown sugar, butter, salt, honey and whole milk. Your waistline will thank you later!
Breakfast on the Go
1. Egg sandwich: Stuff a whole-wheat pita pocket with one scrambled egg or egg substitute. Microwave 2 slices of turkey bacon. Add to a pita pocket.
2. Yogurt cup: Put 8 ounces of low-fat plain or vanilla yogurt in a plastic parfait cup or container. Top with 3 tablespoons low-fat granola and 3/4 cup fresh or frozen unsweetened berries.
Make Ahead Breakfast
Healthy breakfast foods don’t always have to be made the morning of. These make-ahead muffins are perfect to make on weekends so you can enjoy them all week.
Once baked, the muffins should be cooled, then wrapped individually in plastic wrap and put into a sealed container. Yields 12.
- 1½ cups 100% whole-grain wheat flour
- ½ cup 100% whole-grain rolled oats
- 2 teaspoons double-acting baking powder
- 1 teaspoon baking soda
- ½ teaspoon salt
- 2 tablespoons skim milk
- 2 egg whites slightly beaten
- 2 teaspoons vanilla extract
- 2 tablespoons honey
- 1½ cups unsweetened frozen or fresh blueberries
- ½ cup unsweetened frozen strawberries
- 7 very ripe bananas
- cooking spray
Heat oven to 350 degrees. Line muffin pan with liners. Put rolled oats in a food processor and process for 10-20 seconds. Combine flour, oats, baking powder, baking soda and salt in a bowl. In a separate bowl, mash the bananas and combine them with the blueberries, strawberries, milk, egg whites, vanilla & honey. Stir in flour mixture. Spoon into muffin cups until they’re about ¾ full. Bake 20-22 minutes.