Quick Better Breakfasts for a Better Day

By Mike McGrath

Contributor

Post Date / 09/21/2017

September is Better Breakfast Month, a back to school drive encouraging families to start their day with a healthy breakfast.

Apparently only a third of Americans make time for breakfast. The two-thirds who skip their first meal also miss out on some significant health advantages. Eating breakfast has been shown to:

  •       Increase energy
  •       Reduce unhealthy snacking before lunch
  •       Keep blood sugar stable
  •       Increase fiber consumption
  •       Jumpstarts the body’s metabolism.

Children who eat a healthy breakfast have better attention spans and do better at school. In addition, families get a few minutes at the start of each day to come together and bond.

The key, of course, is to eat a healthy breakfast. Sugary cereals and plates laden with fried eggs, bacon, breakfast sausages, and greasy hash browns aren’t going to go you much good over the long run. Instead, why not use this year’s Better Breakfast Month as an excuse to try one of these healthy breakfast meals?

Back to School Peanut Butter Smoothies

If your mornings are too hectic for a sit-down breakfast, these yummy smoothies offer breakfast on the go (they’re even better if you have time to sit and savor them though). You’ll need:

  •    1 frozen banana
  •    1 tablespoon peanut butter or other nut butter
  •    1 cup almond milk
  •    1 tablespoon chia or flax seed
  •    1 scoop protein powder (hemp, whey, etc.).
  •    ¼ oats (optional) for extra whole grains and bulk.

Blend all ingredients until smooth. You can also make a batch to keep in the fridge for those busy back to school mornings.

Quinoa and Barley Breakfast Porridge

Who says porridge needs to be made with oats? This satisfying hot breakfast can be made in the morning or set to simmer in the crockpot overnight. You’ll need:

  •    ½ cup hulled or pearled barley
  •    ½ cup quinoa
  •    Pinch of salt
  •    4 cups water
  •    Dried fruits, honey, nuts, cinnamon, nutmeg or maple syrup for toppings

If you use a crockpot, mix the barley, quinoa, salt and water together and cook on low overnight so it’s all ready for you when you get up.

To cook on the stove, combine the first four ingredients in a saucepan, bring to a boil, then lower the heat and simmer, covered, for forty minutes or until the barley and quinoa absorb all the water.

To serve, fluff the porridge with a fork, ladle into bowls, and everyone can choose their own toppings.

Mediterranean Pitas

Better Breakfast Month is a chance to experiment with what you eat at breakfast.

Add an egg to a hummus-based pita for a hearty breakfast sandwich that’ll give you the energy you need to power through the morning. This recipe serves four.

  •    4 large eggs
  •    Salt
  •    2 circles of pita bread cut in half
  •    ½ cup hummus
  •    1 medium cucumber, thinly sliced
  •    2 medium tomatoes, chopped
  •    Handful of fresh parsley, coarsely chopped
  •    Ground black pepper
  •    Hot sauce (if you want).

Hard boil your eggs, running them under cold water to cool them. Peel and cut into ½-inch slices. Sprinkle lightly with salt.

Spread 2 tablespoons of hummus on the inside of each pita pocket. Insert some cucumber slices and diced tomatoes, seasoning with salt and pepper. Tuck one sliced egg in each pita, topping with parsley and optional hot sauce.

Aojiru

Aojiru is a mixture of nutrient-rich powdered greens you can add to your family’s breakfast smoothies or mix with water. The extra nutrients and vitamins are a great way to kickstart your day, and help you get your daily requirement of green leafy vegetables.

Resources

http://www.eatfithealth.com/september-is-better-breakfast-month/

http://www.food.com/recipe/quinoa-and-barley-breakfast-porridge-223591?photo=89898

http://www.thekitchn.com/recipe-mediterranean-breakfast-pitas-228919

Leave a comment ...

Please note, comments must be approved before they are published