Some Healthy Breakfast Suggestions
MAKE OVERNIGHT OATMEAL. Add one part old-fashioned or steel-cut oats to one part milk or soy milk. Add berries and a bit of cinnamon or vanilla extract. Let it sit in the refrigerator overnight, and warm in the microwave in the morning and sprinkle with chopped almonds for a nutritious, delicious treat.
TRY "EGG-CEPTIONAL" OPTIONS. Eggs are protein powerhouses, but you don't always have to eat them over easy. Dress up scrambled eggs with beans, tomatoes, and pesto. Poach an egg and serve it on toast with tomatoes and sautéed mushrooms. Top whole-wheat pasta with asparagus and scrambled eggs.
TOP A MUFFIN. Cover a whole-wheat muffin with mustard, avocado, and a pinch of dill and serve with a boiled egg on the side. Or spread a mashed banana, along with berries, on a whole or sliced muffin.
WRAP IT UP. Stuff a whole-grain tortilla with black beans, salsa, and avocado. Or vegan sausage, onions, peppers, eggs, low-fat cheese, and a dash of cayenne pepper. Or sweet potato with egg whites and black beans. Or spinach, mushrooms, and feta cheese. Or...you get the idea.
GO FOR YOGURT. Greek yogurt is a good protein source, so use it as a base and build from there. Top with frozen blueberries and a sprinkle of almonds. Or throw it in the blender with berries, cinnamon, and a touch of honey or agave nectar (you can even add protein powder) for a smoothie. (See recipe.)
TRANSFORM YOUR TRADITIONAL FOODS. Look in your kitchen for staples that could be used differently. Think quinoa belongs at the dinner table? Pair it with tender smoked salmon and a bowl of fruit for breakfast. Saving hummus for a snack? Spread it on a whole-wheat bagel and top with dried cranberries. Waiting for lunch to have peanut butter? Put it on a waffle and sprinkle with diced apples.