If you’re one of those people that can’t stand the thought of food “pre-coffee,” you probably don’t spend any time thinking about breakfast which is too bad because it’s yummy and the most important meal you’ll eat all day. No excuses, for your own good, suck up that first cup and prepare to force down that first bite of breakfast. I guarantee by the third day, you’ll hit the floor hungry and be a lot more wide awake by the time you get to work. Now, I have years of experience scrambling to get to work on time which made breakfast in the drive-thru really tempting. But instead of indulging in a paper wrapped fat bomb, I managed to come up with some breakfast recipes that are fast, easy and offer maximum nutrition. No one wants to just eat the same thing every day (well, some people might, but I think that’s just downright boring), so here are five different breakfasts that I use to make those hectic mornings (heart) healthy and delicious. You can have breakfast ready in less than 15 minutes and be out the door and on your way.
Salsa Eggs on Toast (1 serving)
I like to start my week with eggs, and Salsa Eggs on Toast is a tasty, convenient, high protein way to start the day.
- 1 egg scrambled (or 1/4 cup egg beaters)
- 1 slice of whole wheat toast
- 1 tablespoon of your favorite salsa (I like black bean and corn)
Heap the scrambled eggs on the toast and top with spicy salsa. For more servings just increase the amounts in proportion.
Blueberry Quinoa Parfait (1 serving)
This is almost like dessert for breakfast. Husbands, kids and other household entities will love it too.
- 1/2 cups cooked quinoa
- 1/2 cups vanilla yogurt
- 1/2 cups blueberries
- 1/4 cup toasted walnuts or pecans, chopped
You can save yourself some time by cooking the quinoa the night before and putting it in the refrigerator. I use quinoa frequently, so I usually have some on hand.
In a parfait dish or tall glass, layer the quinoa, yogurt and nuts. You could also use cereal in the place of nuts. Again, adjust the proportions for more or fewer servings.
Avocado Toast with Fruit and Cottage Cheese (1 serving)
If you’re not a big fan of plain avocado, try using guacamole.
- 1 slices whole wheat toast
- 1/2 ripe avocado, peeled and mashed
- 1/2 cup fruit (blueberries, raspberries, strawberries, etc.)
- 1/2 cup cottage cheese (or plain Greek yogurt)
Peel and mash the avocado and spread on the whole wheat toast. Sprinkle with lemon juice and salt and pepper to taste (try a few dried red pepper flakes)
Serve open face on a plate with a scoop of cottage cheese and fruit.
Egg, Cheese and Spinach Wrap (1 serving)
- ¼ cup frozen chopped spinach
- 1 egg plus or 1/4 cup egg substitute
- 1 ounce shredded pepper jack cheese
- ½ avocado, sliced or mashed (or use store-bought guacamole)
- 1 whole wheat tortilla wrap
- Salt and pepper to taste
Spray a skillet with cooking oil, sauté the spinach until wilted.
Combine the egg and egg white and beat with a fork or whisk. Add to the spinach and scramble gently.
Spread the mashed avocado on the tortilla and place the egg and spinach mixture in the center. Sprinkle shredded cheese on top.
Fold burrito-style. Cut in two pieces. You could even wrap it in some aluminum foil for a take-along breakfast.
Toasted Walnut and Apple Breakfast (1 serving)
Just the right amount of juicy and crunchy in a high protein bowl of goodness.
- 4 ounces cottage cheese
- 1 apple chopped
- 1 tablespoon chopped walnuts
- 1 slice whole wheat bread toasted
Place cottage cheese in blender or food processor, process until smooth. Stir in fruit and walnuts and spread mixture on toasted bread or eat it with a spoon, it’s yummy either way.
Please feel free to share your own variations and comments are always welcome.