Start the day right with a healthy breakfast (recipe)
A few hints on breakfast foods: We’ve all heard it’s the most important meal of the day. Even studies from the Mayo Clinic suggest that if you don’t skip breakfast, you won’t overindulge later in the day.
Protein will help fuel your body, and consider the fact that Harvard studies suggest that the egg is, in fact, pretty incredible. Just keep it down to one a day. Yale experts agree that eggs are a fine source of protein.
If you’re not up to waking early to feed the kids a hot breakfast, consider getting them used to a hard-boiled egg, prepped the night before. If they snub their noses at that, think beyond the sugary cereal or breakfast bars. Sure, they beat cake for breakfast, but let’s all try to start the day out without “chocolate” as a major food group.
Happily, several other foods fit into Americans’ picture of perfect breakfasts. These include granola, blueberries, oatmeal (especially steel-cut), cereal (low in sugar, please) and yogurt. If you can’t manage to chew in the morning, toss berries, yogurt, a bit of honey, your favorite unsweetened juice and whatever else catches your fancy (except those Oreos) in a blender and sip away. Health magazine also suggests almond butter, flaxseed and watermelon as great sources of foods that will power you through the day.
Of course, having the proper tools makes breakfast prep much easier (and who couldn’t use a few extra minutes in the morning?). Here are three items (along with a great recipe) to make a healthy start to your day a snap.
Blend it up
Surrounded by smoothie hounds in your house? This blender comes with multiple lidded bottles, perfect for families on the go. Robert Irvine personal blender with three bottles, $59.99, hsn.com
Boil it up
Cook seven eggs at once with this egg cooker that features settings for hard, medium or soft-boiled eggs without fat or oil. Maxi-Matic Elite Cuisine EGC-007 MaxiMatic egg cooker, $24.99, kmart.com
Start the day with healthy fresh juice–simply slice up your fave fruit and press. This juicer also has a pulp control setting that we love. Black & Decker Handy Juicer, $17.99, walmart.com
We liked this healthy Breakfast Burrito from the Mayo Clinic Staff.
Their dietitian’s note? If you’re watching your cholesterol, instead of eggs, use egg substitutes, and replace the sausage and cheese with veggies to cut the fat. Double, triple or more if you’re serving a crowd.
- 1/2 cup chopped tomato
- 2 tablespoons chopped onion
- 1/4 cup frozen corn
- 1/4 cup egg substitute
- 1 whole-wheat tortilla, 6 inches in diameter
- 2 tablespoons salsa
- In a small skillet, add the chopped tomato, onion and corn. Cook over medium heat until the vegetables are soft and moisture has evaporated. Add the egg substitute and scramble with the vegetables until cooked through, about 3 minutes.
- To serve, spread the egg mixture in the center of the tortilla and top with salsa. Fold in both sides of the tortilla up over the filling, then roll to close. Serve immediately.