CHICOPEE, Mass. (Mass Appeal) – With full days of school and afterschool activities for kids, and full workdays and maybe a workout squeezed in for their parents, sleep is precious and breakfast is often overlooked! Dr. Laura Christoph, Professor of Nutrition shared some easy grab-and-go breakfast options for busy parents.
Anatomy of a Healthy Breakfast
Include some fiber-rich, nutrient dense carbohydrate: Aim for at least 1 cup of fruits, veggies, or ½ to 1 cup of whole grain. Avoid a sugar crash by picking these slow digesting carbs that will energize you and keep you fuller for longer than a pop tart or sugary breakfast cereal.
Pack your breakfast with protein:
Aim for at least 10 grams of protein at breakfast. This might be two eggs, one cup of Greek yogurt, 2 Tbsp. of peanut butter, or ¼ cup nuts. Protein will help keep you fuller longer.
Add in some fat:
Aim for a fat source such as nuts, seeds, nut butter, egg yolk, or oil. Fat gives your breakfast a satisfying texture, and helps stave off hunger until lunch time.
Prep Ahead Recipes:
Try making these on simple recipes Sunday and putting them in baggies for on-the-go breakfast throughout the week!
Ingredients: 2 bananas, 4 eggs, oil for cooking
Mix bananas and eggs in a blender on high until smooth. Prepare a pan with a bit of oil on the stovetop. Cook on medium heat for about 2 minutes per side. Top with a bit of drizzled honey and walnuts.
Low Sugar Granola:
Ingredients: 6 cups oats, 1 cup nuts, 1 cup dried fruit, ¼ cup nut butter, ¼ cup coconut oil, ¼ cup honey
Mix all ingredients but the fruit and bake at 350 degrees on a greased baking sheet for 20 minutes (until the oats start to brown a bit). Let cool for 5 minutes, then mix with fruit and save as a topping for Greek yogurt or cottage cheese throughout the week!
For a Quick Morning Breakfast in 5-10 minutes
Apple and Peanut butter Sandwiches: Slice an apple in to round slices and make a few “sandwiches” by spreading 2 Tbsp. nut butter in between. For added texture and flavor, sprinkle in a bit of granola as well!
Coffee Cup Quiche
Craving a warm, savory breakfast? Try this coffee cup quiche that takes 5 minutes to prep!
1 egg, 2 Tbsp milk, slice whole grain bread, 2 Tbsp. low fat cream cheese, 1 slice ham or other meat of choice, ¼ cup veggies of your choice, salt and pepper to taste.
Whisk together milk, cheese, and egg. Cut all veggies, bread, and meat in to small pieces and add in. Heat in microwave for one minute to one and a half minutes. (I typically take check on it every 30 seconds, as microwaves vary)!
Have 5 minutes or less and plan to eat in the car?
Eggs and Fruit: Prep some hard boiled eggs on Sunday and grab 2 eggs and a piece of fruit on the way out the door
Bar or Shake: If you are in a pinch, look for energy bars or shakes that pack less than 6 grams of sugar and at least 10 grams of protein.
Most whey proteins, as well as Think Thin Bars and Quest Bars fit these guidelines!