Did you run out the door this morning? I think most of did. But don't let this be an excuse for skipping the most important meal of the day. The most important meal of the day and this hasn't changed. By eating a healthy breakfast each morning, will keep you fuller longer and throughout the day, keeping you from snacking. Those who don't eat breakfast cancer reduce their metabolic rate by 10%.
Skipping breakfast can also lead to low energy. We rely on breakfast to kick start our metabolism after a good night's sleep. The body continues to burn through food and nutrients even as we sleep, leaving our stores depleted by morning. A meal shortly after waking up is important to replenish these depleted energy stores and energize the body.
1. Egg Cupcakes: These are super easy to make, divided in a muffin tin and perfect to reheating on-the-go. And it's a muffin without the carbs. Get the recipe here.
2. Homemade Instant Oatmeal: If you have a microwave or hot water at your disposal, try these customized oatmeal packets. Purchase pre-made oatmeal packets, assemble in Ziploc baggies and use rolled oats, cinnamon and add-ins like raisins and nuts.
3. Here's a fresh way to have peanut butter and jelly and eat it in the morning. Prepare 1 whole-grain toaster waffle and slice in half. Spread with 2 tablespoons of your choice nut butter like walnut butter or pecan butter. Layer 2-3 sliced strawberries on top in place of the traditional jelly. This cuts down on sugar and is still delicious.
4. Ricotta and Tomato Breakfast Sandwich: Here’s a healthier take on the classic breakfast sandwich: Take 2 slices of a hearty whole-grain bread, spread each slice with 1 tablespoon ricotta cheese and sprinkle with kosher salt and fresh cracked pepper to taste. Add 1-2 hearty slices of fresh beefsteak tomato (blotted with paper towel to remove excess liquid) and enjoy.
5. Fruit and Yogurt Smoothie: Here’s a simple and delicious smoothie recipe for the morning rush. Blend 1 cup plain Greek yogurt with 1 cup frozen fruit (banana and berries work very well) with ½ cup liquid (milk, juice, coconut water—whatever you like). Freeze overnight and thaw throughout the day to enjoy in the afternoon, or blend up in the morning.
6. Breakfast Quinoa Bites: Here’s a new way to enjoy quinoa: make mini quinoa breakfast quiches! In a medium bowl, combine 2 cups cooked quinoa, 2 eggs, 1 cup your favorite veggies (spinach or zucchini work well), 1 cup shredded cheese, and a sprinkle of salt and pepper. Portion into a lightly-greased mini muffin tin, and bake at 350 F for 15-20 minutes. These are easy to bring along and delicious to enjoy warm or cold.
7. Pumpkin/Yogurt/Avocado Smoothie: A great smoother for healthier looking skin, and you'll be full throughout the morning. Canned pumpkin boasts 17mg of beta-carotene and 12mg of alpha-carotene per cup. Both of these carotenoids are converted by the body into retinol, one of the precursors to vitamin A. The retinol combines with fat molecules from the avocado and yogurt, forming vitamin A. Vitamin A as mentioned is an essential skin nutrient which helps cell growth and replenishment.