Hey Ann: I need some new ideas on what to have for breakfast.

healthy breakfast suggestionsQ: Do you have any healthy breakfast suggestions?

A:  Here are nine Quick and Healthy Breakfast Ideas to inspire you!  Eating a morning meal is a healthy habit to get into, especially if you are watching your weight.  Research has shown that regular breakfast eaters tend to be leaner and dieters are more successful at losing weight and keeping it off, when they eat a healthy breakfast.

Making a healthy, homemade breakfast takes some initial planning and kitchen prep time. I prefer to do the ingredient shopping, and bake the last two recipes, on the weekend.  I assure you that you will feel much more satisfied eating these foods than store bought muffins, bagels, cold cereal or anything that you might order from the cafeteria, food truck, Starbucks or your local diner.

FRUIT AND CHEESE

An easy-to-assemble, make-ahead morning meal:  Grab an apple or 1 cup of berries, wrap 1-2 oz of Cheddar in plastic and toss 1/4 cup of walnuts into a reseal-able plastic bag.  Take your time and chew slowly and mindfully.

PEANUT BUTTER WAFFLE

Toast a Van’s Gluten Free waffle and spread it with 1T of natural sunflower or almond butter.  You can even add 1/2T of raisins, sliced banana or sliced berries.

HUEVOS RANCHEROS

Place a hard-boiled egg in a small whole wheat tortilla with a piece of Canadian bacon.  Add a T of salsa or sliced tomato or avocado if you’d like.

HUMMUS, TOMATO, and CUCUMBER on Whole Wheat Toast

Toast a slice of whole wheat bread (I like Ezekial) and spread with 1-2T hummus, sliced tomato and sliced cucumber which will give you a good source of fiber, protein and vitamins.

GREEK YOGURT

Mix yogurt with fresh berries or bananas and 1T of granola or muesli.

FROZEN FRUIT SMOOTHIE

Use any mixture of fresh or frozen fruit and add some greens such as celery, cucumber or spinach with a little water and blend.  If you like your smoothie creamy, add unsweetened almond milk.

BREAKFAST SPINACH PITA

Mix hard-boiled egg, 1 slice cooked Canadian bacon (chopped), diced tomatoes, spinach and 1/2T of your favorite vinaigrette and stuff in a small whole wheat pita.

In addition, here are two recipes that will make a lot of food and provide an opportunity of preparing ahead of time. You can store in the freezer and warm up when you need it.

SAVORY BREAKFAST MUFFINS

Ingredients

  • 6 large eggs
  • 1/4 cup unsweetened applesauce
  • 1/2 cup shredded Cheddar cheese
  • 1/4 cup chopped Canadian bacon
  • 1/2 cup chopped red pepper
  • 1/4 cup chopped fresh parsley
  • 1 cup flour
  • 1/3 cup old-fashioned oats
  • 1 tbsp baking powder
  • 1/2 tsp salt
  • 1/4 tsp cinnamon
  • 1/4 tsp pepper

Directions

  1. Preheat oven to 375 degrees.
  2. In a large bowl, whisk the eggs and applesauce until combined.
  3. In a separate bowl, combine the flour, oats, baking powder, salt, cinnamon, and pepper. Add to the egg mixture and stir until just combined. Mix in the cheese, Canadian bacon, pepper, and parsley.
  4. Prepare a 12-muffin pan with non-stick spray. Pour in the batter and bake at 375 degrees for 15-20 minutes or until baked through. The tops of the muffins should be set and a toothpick poked through the muffin should come out clean. Cool on a wire rack for 5 minutes and then remove from pan.
  5. Once cooled, wrap individually in plastic wrap and place in a freezer bag and store in the freezer. When ready to eat, remove plastic wrap, wrap in a paper towel and microwave for 30-45 seconds until heated through.

FREEZER BREAKFAST BURRITOS

Make these 12 burritos over the weekend, freeze individually and when ready to eat, remove foil, wrap in paper towel and microwave for 1 minute or until warm all the way through.
Ingredients

  • 1 tbsp olive oil
  • 1 pound turkey sausage
  • 1 green or red sweet pepper, chopped
  • 1 small onion, chopped
  • 12 large eggs
  • 1/2 cup 2% milk (optional)
  • 1/2 teaspoon each of salt and pepper
  • cheese, shredded (optional)
  • salsa (optional)
  • 12-14 medium sized tortillas

Directions

  1. In a large skillet, heat olive oil over medium heat and add the turkey sausage, pepper, and onion.
  2. Break the sausage up into tiny pieces and brown the sausage until completely cooked, and peppers and onions are soft. Set aside.
  3. In a large bowl, whisk together the eggs, milk, salt, and pepper until combined.
  4. Heat a large non-stick frying pan over medium heat. Add a tablespoon of butter and melt all over the pan. Add the eggs and scramble until cooked through.
  5. Warm the tortillas in microwave per the package instructions.
  6. Layer 1/2 cup scrambled eggs, 1/2 cup cooked sausage and peppers mixture, 1-2 tbsp shredded cheese, and a little salsa on a warmed medium-sized tortilla. Fold up into a burrito.
  7. Place each burrito on a baking sheet lined with wax paper and flash-freeze in the freezer for at least 60 minutes. Wrap each burrito in foil and store in a freezer bag in the freezer

If you have a question that you would like to ask Ann, email it to contact @ annpelino.com.