During the busy morning rush, it can be tempting to skimp on breakfast at home. Even more tempting can be to stop by the drive thru on the way to work (or dropping your kids off at school, or wherever else we go). Even though I work from home, sometimes breakfast can become mundane and I’m always looking for healthy recipes that keep me full and taste delicious. Adding protein, such as eggs, to any meal is a great way get some of that much needed Vitamin D and protein also helps us feel fuller longer–making it so we don’t succumb to that mid-morning slump that causes to reach for sweets to perk up. Eggs also contain choline, a nutrient that may help with anxiety and can boost memory (source). If we botch breakfast, it’s easy to give in to other unhealthy choices throughout the day because “I’ve already screwed it up at breakfast” Don’t fall into that trap! (and it’s never too late to get back on track if you do happen to skimp on breakfast) Eating a healthy breakfast sets the tone for your day–starting you off of the right foot to an entire day of healthy eating choices. With several yummy breakfast options below, you’re sure to find something to keep your tummy happy in the morning.
Easy (5 minutes or less):
Spinach and Eggs: saute frozen or fresh spinach in 1 tsp coconut oil until heated through. Add 1 or 2 eggs, mixing together, and cook until eggs are done.
Cottage Cheese and Eggs: cook 1 or 2 eggs until done, turn off heat, add in 1/4 cup cottage cheese and mix well
Open Face Egg Sandwich: Cook 1 egg until done. Place on top of 1 slice of whole grain bread (toast if desired), top with sliced avocado, and sliced tomato
If you have a little more time:
Veggie Scramble: Heat 1 tsp coconut oil in a skillet, stir in your favorite mixed vegetables (frozen or fresh–I love tomatoes, spinach, green peppers, and onion) until heated through, add two eggs, and mix together. Top with shredded cheddar.
Breakfast Burrito: Take two eggs, scramble them in 1 tsp coconut oil, place on a whole wheat tortilla, top with black beans, a little salsa, and Monterey Jack cheese. Roll and return to your skillet. Heat each side for a couple minutes. Use your spatula to keep the rolled tortilla closed.
Other Egg Tips:
If you enjoy hard boiled eggs, boil several for the upcoming week. These make great snack ideas, can be packed in a lunch container, or are great ideas when you need an “on the go” breakfast.
Things to add to your breakfast if you need a little more:
- Greek yogurt
- piece of fruit
- 1/2 whole wheat English muffin (or 1 slice whole grain bread or 1 whole wheat waffle) with nut butter spread on top
Remember: eating breakfast boosts your metabolism and having an easily digestible form of protein aids in muscle recovery (source).