BALANCED BREAKFAST: MARCH NUTRITIONAL HANDOUT

March 12, 2019

BALANCED BREAKFAST: MARCH NUTRITIONAL HANDOUT

The Benefits of a Balanced Breakfast

Breakfast is often referred to as the most important meal of the day, and yet many people do not consume breakfast daily. There are countless reasons why someone may skip breakfast including lack of time, lack of imagination or not being hungry in the morning.

Breakfast is needed to give your body fuel to start the day. Having breakfast can improve your mood, increase alertness, and help you concentrate better at school or work.

Having a healthy breakfast has been linked to:

-Improved appetite and craving control throughout day

-Healthy body weight and reduced weight gain over time

-Increased intakes of essential vitamins and minerals including calcium, fiber and potassium

Remember to include a source of fruit or vegetable at every breakfast!

* Add vegetables to eggs, smoothies or on your breakfast sandwiches.

* Have fruit on the side, or add to your yogurt, cereal or oatmeal.

Easy breakfast ideas

There is no need to overthink breakfast. Classic breakfast ideas are

still great choices like:

* Eggs on a whole wheat English muffin with a piece of fruit

* Oatmeal cooked with milk, mixed with berries and some nuts

* Toast with peanut butter and a banana

* Yogurt with bran buds and cut-up fruit

No time in the mornings? Don’t let time be an excuse - make breakfast the night before!

Try making overnight oats, breakfast sandwiches, boiled eggs or yogurt parfaits before you go to sleep so you can just grab your breakfast and go in the morning.

Easy Breakfast Vegetable Omelet

Makes 2 servings

This yummy vegetable filled omelet is a great choice as a delicious breakfast. Protein rich due to the eggs and cheese and loaded with vegetables, you will be satisfied for hours. Serve with whole grain bread or bagel to make a complete meal.

Ingredients: 2 tablespoons butter or margarine

1 small onion, chopped

1 bell pepper, seeded and chopped

¼ cup mushrooms, chopped

4 eggs

2 tablespoons milk

1/2 teaspoon salt

1/8 teaspoon pepper

2 ounces cheese, grated

Instructions:

1. Melt 1 tablespoon butter or margarine in a skillet over medium heat. Place onion and bell pepper in skillet. Cook for 4 to 5 minutes stirring occasionally until vegetables are just tender.

2. While the vegetables are cooking beat the eggs with the milk, pepper and salt.

3. Remove the vegetables from heat, transfer them to another bowl.

4. Melt the remaining 1 tablespoon butter over medium heat coating the skillet with the butter. Add the egg mixture and cook the egg for 2 minutes or until the eggs begin to set on the bottom of the pan. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2 to 3 minutes or until the center of the omelet starts to look dry.

5. Sprinkle cheese over the omelet and spoon the vegetable mixture into the center of the omelet.

6. Using a spatula, gently fold one edge of the omelet over the vegetables. Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate. Cut in half and serve.

** Add to or change the vegetables in the recipe to best suit your taste preferences. Try vegetables like broccoli, peas, or spinach to change the taste and add some variety to the recipe.

Apple Pie Overnight Oats

Serves 1

Soak your oats overnight for a quick breakfast that is ready to be eaten as soon as you wake up!

You can also double or triple the recipe.

Ingredients:

½ cup steel-cut or rolled oats

½ cup milk

¼ cup plain yogurt

¼ cup apples, diced

¼ teaspoon ground cinnamon

1 teaspoon maple syrup, honey or sugar

Instructions:

1. Mix the oats and milk together in a bowl (if going to be consumed at home) or in a small portable container (if for an on-the-go breakfast).

2. Layer the yogurt, apples, ground cinnamon and maple syrup, honey or sugar on top of the oat.

3. Refrigerate overnight.

4. Mix and serve cold.

Breakfast Burrito

Serves 2

This classic breakfast is sure to impress. Serve immediately or make the filling the night before and heat in the microwave for a quick breakfast solution.

Ingredients:

2 eggs

1 tablespoon milk

¼ cup onions, diced

½ a bell pepper, seeded and diced

Salt and pepper, to taste

¼ cup cheese, shredded

2 small whole wheat tortillas

Salsa and sour cream (if desired)

Instructions:

1. In a bowl, whisk together eggs and milk. Stir in onion, bell pepper, salt and pepper.

2. Spray cooking oil in a skillet and over medium-low heat pour in egg mixture. Cook eggs, stirring as needed to ensure an even cook.

3. Sprinkle with cheese and cook until eggs are set and cheese is melted.

4. Divide egg into two portions and place each half onto a whole wheat tortilla. Serve warm with salsa and sour cream if desired.

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