If you want to get the day started right, make sure you have a healthy breakfast. A Danish and coffee, or sugary cereals don’t fit that category. While we focus on fitness via exercise at Prime Fitness in Totowa, New Jersey, we also tell clients that eating healthy is just as important. What are some easy healthy breakfasts that won’t bog you down in the morning?
Overnight oats is a quick morning option that’s healthy.
The night before, mix a two to one ratio of liquid to oats, such as, two cups of coconut milk to a cup of rolled oats, in a jar. Put a lid on it and place it in the refrigerator. If you use steel cut oats, allow for more time in the refrigerator to soften the oats. You can add chia seeds, fruit or nuts when you store it if you plan on eating it cold, but add the fruit later if you’re reheating in the microwave.
Make breakfast sandwiches ahead and reheat them in the morning.
You can make breakfast sandwiches ahead, wrap them in foil and store them in an airtight container to freeze. When you’re ready to eat, remove the foil and heat on a microwave plate for 60-90 seconds. Use a sour dough muffin, whole grain, sour dough or sprouted bread or bun. Sauté your vegetables, such as broccoli, onion, mushrooms or chopped spinach first, then mix six to eight eggs in a bowl and add the vegetables. You can also add cooked turkey or cheese to the mix. Preheat the oven to 375 degrees and pour the egg mixture in a 9X13 pan coated with cooking spray. Cook for 20-30 minutes, then cut in squares and place on bread or a bun. Wrap it and freeze it, ready to microwave and eat on the go.
If you have the luxury of time in the morning, use leftovers to create a healthy breakfast.
You don’t have to have the luxury of enjoying a leisurely breakfast, but can precook some of the ingredients ahead of time, this recipe can use up all the leftovers you have. If your refrigerator is stocked with healthy veggies like broccoli, red peppers, mushrooms and onions, you can make a delicious scramble that’s easy and healthy. Even spinach, kale and carrots can go into it as well as left over cooked chicken or turkey. Cut all the veggies and meat into pieces and sauté, then add an egg mixture and scramble it as it cooks.
- Put the veggies and egg mixture from above into prepared muffin cups and bake it in the oven. It’s a mini scramble egg muffin you can heat and serve later. Make sure the veggies, if raw, are cut in tiny pieces.
- Cook onions first when sauteing vegetables, to add flavor to the other veggies. If you’re cooking kale, peppers or spinach, it has a high water content, so do it separate from other vegetables to avoid steaming them.
- If you’re adding cheese to breakfast sandwiches, make it a healthy choice. It has to be real cheese not the processed type. If you’re including chicken or turkey sausage, choose organic and low sodium options.
- To ensure your breakfast will keep you feeling fuller longer, make sure it contains healthy protein and healthy fat. You can add an avocado or nuts, but in breakfast sandwiches, eggs and cheese will provide both.
For more information, contact us today at Prime Fitness Studio