Breakfast healthy simple
Give yourself a fresh start to the day with a healthy breakfast energy boost. Here are some recipes for quick morning meals from Palo Alto Medical Foundation registered dietitians:
• Apple, cheese and walnut snack pack. Toss 1 sliced apple, 1 ounce of cheddar cheese cubes and a few tablespoons of toasted walnuts into a sealable plastic bag for a nutritious, portable meal.
• Breakfast burrito. Fill a whole grain or corn tortilla with scrambled eggs, salsa and a sprinkle of cheese. Add a touch of salsa. Roll it up and go.
• Breakfast smoothie for one. Pour ½ cup soy, almond or cow’s milk into a blender. Add ¼ cup plain Greek yogurt, ½ cup fresh fruit and a handful of ice. Puree until smooth. Serve in a to-go cup for your morning commute. To add some fiber, try adding Chia seeds or flax seeds.
• Crustless quiche. Bake a crustless quiche or a frittata over the weekend when you have a spare hour. Get creative and use spinach, mushrooms, leeks or other vegetables. Refrigerate and serve yourself a small portion for breakfast during the week.
• Morning pizza. Toast a whole grain English muffin and top it with ricotta cheese, a sliced tomato, salt and pepper, and a drizzle of olive oil.
• Soaked Oats. The night before put ½ cup rolled oats in a bowl, and add ½ cup water or milk. Refrigerate overnight. In the morning add shredded or chopped apple (or other seasonal fruit), walnuts or ground flax seed. You can add a doll-up of Greek yogurt and or sweetener such as Stevia or maple syrup if desired.
• Yogurt parfait. Toss frozen berries and a handful of chopped nuts in a cup of plain Greek yogurt. Garnish with ground flaxseed or hemp heart.
Here is a link to the Palo Alto Medical Foundation blog post: http://www.pamfblog.org/2014/04/easy-breakfasts/
