12 Ways to Make It Happen at Breakfast

Starting your day off right nutritionally begins that daily cycle of eating healthy. Often I hear; " If I eat healthy at the beginning of the day it helps me to make better choices the rest of the day. BUT I have so hard a time Making It Happen." You'll find 14 different ways to make the best start to your day so you've can set yourself up for better choices as the day goes on. 

12 Ways to Make It Happen at Breakfast

  1. Cook eggs the night before. This is what Dean did for years for his breakfast each day. I cooked his eggs the night before, added in mixed veggies, a small container of salsa and black beans.
  2. Laurie’s keep it simple Breakfast

                         Laurie’s keep it simple Breakfast:

                         3 hard boiled eggs, peeled and chopped

                         ½ avocado, cut into chunks

                         2 Tablespoons of salsa

                         Mix all in a bowl to combine. It’s that simple.

               3. Grab and Go Breakfast- Hard boiled eggs served with cut veggies

  1. Deli meat with salad– who says you can’t have it at breakfast?
  1. Mini quiches from the freezer

                        Mini Quiche

                        2 cups Spinach

                        ¼ cup Red pepper, chopped

                       ¼ cup Onion, chopped

                       6 Egg whites

                       2 whole eggs

                      ¼ cup swiss cheese

                      3 cloves garlic, chopped

                       5 oz ham

                       ¼ teaspoon cinnamon

                       Preheat oven to 400 degrees. Add all the ingredients to a blender, blend on low. Lightly                              coat a muffin tray with peanut or coconut oil. Fill each cup ½ way, bake for 20 minutes.                               Remove from the pan and cool. Serve with salsa. 

                                                          Recipe from Gourmet Nutrition by John Beradi.

  1. Breakfast burritos

                          Breakfast Burritos

                          3 egg whites and 1 whole egg

                          1/4 cup shredded cheddar cheese

                          1/4 cup onion, green pepper, and mushroom, chopped

                          Salsa to taste

                          1 whole wheat or lo-carb tortilla

                          Coat frying pan lightly with non-stick cooking spray - medium heat. Scramble the egg                                 whites and whole egg, then mix in the onion, green pepper, mushrooms, and cheese.                                  Cook until eggs are set and cheese is melted. Spoon mix onto a whole wheat tortilla, add                           salsa, wrap it up, and enjoy!

  1. Protein Icing- You’ll never be bored with breakfast after this one
  1. The Breakfast Stack – slice of ham, slice of cheese, with a poached egg on top
  1. Eggs in a Mug

                          Eggs in a Mug

                          2 whole eggs or 1/2 cup Egg Beaters Original)

                          One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces

                          Spray a large microwave-safe mug lightly with nonstick spray. Stir egg and cheese well.                             Microwave for about a minute. Stir gently, and then microwave for another 30 - 45                                       seconds, until scramble is just set. You can also add a teaspoon of salsa and one                                       tablespoon of black beans for a Mexican mug. Or even 2 ounces of cut ham, or what                                  about a ¼ cup of chopped asparagus and red pepper? And then there is an ounce of                                  salmon and three cherry tomatoes. Oh the combinations you can come up with.

  1. Frittatas

                          Colorful Frittata

                           1 cup broccoli florets

                           3/4 cup sliced fresh mushrooms

                           2 green onions, finely chopped

                           1 teaspoon coconut oil

                           1 cup cubed fully cooked ham

                           8 eggs

                           1/4 cup water

                           1/4 cup Dijon mustard

                           1/2 teaspoon Italian seasoning

                           1/4 teaspoon garlic salt

                           1/2 cup chopped tomatoes

                            In a large skillet, saute the broccoli, mushrooms and onions in coconut oil until tender.                                 Add ham; heat through. Remove from the heat and keep warm. In a mixing bowl, beat                                the eggs, water, mustard, Italian seasoning and garlic salt until foamy. Stir in the                                          tomatoes and broccoli mixture. Pour into a greased shallow 1-1/2-qt. baking dish. Bake                               at 375 degrees F for 22-27 minutes or until a knife inserted in the center comes out                                     clean.

  1. Crustless Sunday Quiche

                          Crustless Quiche

                         5 eggs

                          1 cup milk or half and half

                          1/2 cup cheese (cheddar, American, Colby, jack what ever you have on hand)

                          1/2 cup spinach or broccoli

                          1/4 cup chopped onion

                         1/4 cup chopped red pepper

                         1 Tablespoon corn meal

                          Preheat oven to 350 degrees.
 Mix all ingredients except corm meal in medium bowl.
In a                              non-stick skillet that will take the temperature in the oven, spray with cooking spray and                              coat with corn meal. (I use a 8 inch commercial skillet). Pour egg mixture in skillet and                                 bake for 45 minutes or until top of quiche is golden brown.

                           The veggies in this quiche are so variable. You can use tomato with spinach or broccoli                               and tomato or just the onion, and peppers. Toss in a few mushrooms or sliced zucchini.                               You want to have about a cup of veggies in any combination. Experiment away!

                           Makes 4 servings. 
Easily doubles for larger skillets.

  1. Super shakes

One more bonus breakfast idea, Chocolate Peanut Butter Breakfast. 

Enjoy Good Food,

Coach Nancy

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