We often hear that breakfast is the most important meal of the day, but some of us may not know why it’s considered to be so. According to a 2005 study published by American Journal of Clinical Nutrition, women who skipped breakfast had increased calorie consumption, increased cholesterol and insulin levels. The factors can increase risks for heart disease over time.
It’s also important to choose a breakfast that are healthy and low in sugar content and saturated fat. Here’s a few ideas for choosing breakfasts that can help you get your day off to a great start.
Homemade Instant Oatmeal
Oatmeal prevents blood sugar drops and makes you feel fuller longer because it is high in fiber and complex carbohydrates and takes longer to digest. Below is a recipe for making your own instant oatmeal packets. Just place one serving in a ziploc baggie, and you have a quick, delicious heart healthy breakfast or snack.
This recipe is for one serving of instant oatmeal. It may be helpful to grind up some ground oats into a powder beforehand, using a blender or food processor, so you can use them as needed.
Ingredients: – makes one serving
- 1/4 cup Quick Oats
- 2 Tbsp powdered oats
- 1/8 tsp salt
Add some of these ingredients to create your own favorite flavor:
- 1/4 teaspoon cinnamon
- 2 Tbsp raisins
- 2 Tbsp dried apples
- 1 Tbsp brown sugar
- Place all ingredients in a bowl.
- Add boiling water to desired thickness.
- Let thicken for 2 minutes then, enjoy.
Alternative Breakfast Sandwich
Fast food breakfast sandwiches are loaded with saturated fats, cholesterol and sodium. For instance, a regular Egg McMuffin, although only 300 calories, contains 25% of the daily recommended amount of saturated fat, an incredible 78% of the daily recommended amount of cholesterol and 35% of the daily recommended amount of sodium. The following recipe takes about the same amount of time as sitting in the line at the drive-thru and is a much healthier alternative.
It will save time if you hard-boil your eggs ahead of time, a day or two in advance.
- 1 whole grain English Muffin, toasted
- 1 slice low-fat cheese
- 1 hard-boiled egg, sliced
- 1 slice veggie Canadian bacon (optional) or
- 1 slice smoked turkey breast, sliced thick (optional)
- 1 Tbsp olive oil
- Heat oil in a non-stick skillet.
- Heat veggie Canadian bacon in the skillet, flipping once, until crispy on the edges.
- Right before veggie Canadian bacon is done, toast English muffin.
- Assemble your sandwich. Place your turkey on top of the bottom layer of the English muffin, follow that with your egg, then your slice of cheese, then the top of your English Muffin.
Here is a high-protein, low-fat, nutritious twist on traditional breakfasts. Large batches can be made in advance, frozen, and then microwaved as needed for a quick breakfast.
- 1 Tbsp olive oil
- 1 small onion
- 1 can green chilies
- 4 corn tortillas
- 1 can black beans, drained well
- 3 eggs
- shredded cheese (optional)
- Sauté the onions and peppers for about 5 minutes.
- Add the beans and heat until warm. Set aside.
- Add the eggs to the pan and cook until eggs are done.
- In a separate pan or the oven, warm the tortillas as directed on the package.
- Fill the tortilla with your eggs, beans and add cheese if using.
- Serve with salsa on top, if desired.