Do you want a healthy dose of fiber, vitamin C, potassium, and folate without spending more than 30 minutes in the morning? Whether you are always in a hurry or just want simple but healthy breakfast, these are the recipes for you!
Day 1: Egg-Tomato Scramble
Cooking Time: 15 minutes
Ingredients:
8 slices rye bread (toasted)
8 large eggs (lightly beaten)
4 tomatoes (sliced)
1 tablespoon butter
salt and pepper
Method:
1. Melt butter in a pan. Toss eggs and fry.
2. Add tomatoes in the pan. Stir.
3. Sprinkle salt and pepper.
4. Place rye bread on a plate and top scrambled eggs with tomatoes.
Day 2: Classic Cheese Omelet
Cooking Time: 18 minutes
Ingredients:
bread slices (toasted)
8 large eggs (unbeaten)
green onions (chopped)
4 ounces cheese (shredded)
2 tablespoon butter
1/2 cup water
1/2 teaspoon salt
1/2 teaspoon coarsely ground black pepper
Method:
1. Preheat oven to 200-degree Fahrenheit.
2. Put eggs, water, salt, and black pepper in a bowl and beat until fluffy.
3. Melt butter in a skillet or pan.
4. Pour some egg mixture into the pan.
5. Sprinkle with cheese.
6. Fold egg and remove from the pan to a serving plate.
7. Season with green onions on top.
8. Repeat the process until all eggs are cooked.
Image Source: phillymag
Day 3: French Toast
Cooking Time: 23 minutes
Ingredients:
2 large egg whites
1 large egg
3/4 cup low-fat milk
1/4 teaspoon vanilla extract
salt
2 teaspoons butter
8 whole-wheat bread slices
fresh blueberries, raspberries, strawberries, (other fruits of your choice)
maple syrup
Method:
1. Preheat oven to 200-degree Fahrenheit.
2. Beat egg, egg whites, milk, vanilla, and a pinch of salt.
3. Melt a teaspoon of butter in a skillet or pan.
4. Dip each bread slice in the egg mixture.
5. Place bread slices in a skillet and slightly fry each side.
6. Transfer bread slices onto cookie sheet and keep them warm in the oven.
7. Do the remaining egg mixture and bread slices.
8. Place toasted bread slices on a serving plate.
9. Top with fruits.
10. Drizzle with syrup.
Image Source: bonappetit
Day 4: Herb and Onion Frittata
Cooking Time: 10 minutes
Ingredients:
1 cup onion (diced)
1/4 water
1 teaspoon extra-virgin olive oil
1/2 cup liquid egg substitute
2 teaspoons fresh herbs (chopped)
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
2 tablespoon cheese
Method:
1. Pour water and onion in a skillet. Bring to a boil. Cover and let it cook for 2 minutes.
2. Uncover and let the water evaporate.
3. Pour oil and stir. Continue cooking.
4. Pour egg substitute in reduced heat.
5. Stir and continue cooking until uncooked egg floats.
6. Season with herbs, salt, and pepper.
7. Place cheese on top.
8. Lift up the frittata edge.
9. Drizzle with a tablespoon of water under the frittata.
10. Cover and let the egg mixture cooked.
11. Transfer frittata into a serving plate.
12. Sprinkle with more salt if necessary.
Day 5: Mini Frittatas with Ham and Cheese
Cooking Time: 25 minutes
Ingredients:
1 large egg
4 large egg whites
1/2 cup onion (chopped)
2/3 cup reduced-fat ham (chopped)
1/3 cup reduced-fat cheddar cheese (shredded)
2 tablespoons chopped fresh chives
1/8 teaspoon black pepper
1/8 teaspoon dried thyme
cooking spray
Method:
1. Preheat oven to 350-degree Fahrenheit.
2. Pour cooking spray on a skillet.
3. Sauté onion.
4. Add ham and continue sautéing.
5. Remove from the fan to cool.
6. Mix cheddar cheese, thyme, egg whites, egg, and black pepper in a bowl. Add ham mixture and stir well.
7. Coat each muffin cups with cooking spray.
8. Spoon mixture into each muffin cup.
9. Bake for around 20.
10. Cool before serving.
Day 6: Multigrain Cereal
Cooking Time: 5 minutes
Ingredients:
2 tablespoons quick-cooking barley
2 tablespoons old-fashioned oats
2 tablespoons bulgur
2/3 cup water
1 pinch ground cinnamon
2 tablespoons raisins
1 tablespoon walnuts or pecans (chopped)
low-fat milk
Method:
1. Mix oats, bulgur, barley, and water in a microwave-safe bowl.
2. Microwave the mixture for 2 minutes.
3. Stir in cinnamon and raisins. Continue microwaving for 3 minutes more.
4. Stir and sprinkle walnuts or pecans.
5. Pour milk and serve.
Image Source: wellsphere
Day 7: Apple and Cheddar Tartine
Cooking Time: 10 minutets
Ingredients:
1/2 small baguette (split lengthwise, and then crosswise)
1/2 apple (sliced)
2 tablespoons apple butter
2 ounces cheddar cheese (sliced)
Method:
1. Heat broiler.
2. Broil the baguette slices to toast.
3. On each slice, top with apple butter, cheese, and apple.
4. Broil until cheese melts.
5. Cool for a minute and serve.
Day 8: Fruit and Cheese
Preparation Time: 5 minutes
Ingredients:
fruits of your choice
cheese of your choice
2 tablespoons walnuts
Method:
1. Slice or chop fruits and place on a serving plate.
2. Cubed cheese and add onto the plate.
3. Place walnuts on the plate.
Image Source: thehungrygoddess
Day 9: Morning Pizza
Preparation Time: 10 minutes
Ingredients:
bread slices (toasted)
3 tablespoons low-fat ricotta cheese
3 large tomatoes (sliced)
1 teaspoon olive oil
salt and pepper
Method:
1. Spread each bread slice with ricotta cheese.
2. Place tomatoes.
3. Drizzle with olive oil.
4. Sprinkle with salt and pepper.
5. Broil for 2 minutes if you prefer.
Day 10: Blueberry Yogurt Parfaits
Preparation Time: 8 minutes
Ingredients:
2 1/2 cups yogurt
2 1/2 cups fresh blueberries
5 tablespoons low-fat granola
Method:
1. Spoon yogurt into each glass.
2. Top with blueberries.
3. Cover blueberries with yogurt.
4. Top with the remaining blueberries.
5. Sprinkle with granola.
These breakfast ideas are very simple, easy, and quick to make, but can guarantee you the nutrition you need to start the day. Even if your morning is a daily rush, these recipes are ideal. There is no more reason to skip your first meal, and just stop by to a coffee shop. Make sure that you still get to eat no matter what the activities are for the day, because healthy living matters!
