Breakfast On The Go

Many people don’t eat a healthy breakfast because they simply do not make the time. In our busy, rushing around, scheduled to the last minute world it seems our health takes a back seat.

 Many studies have proven breakfast is the most important meal of the day. I read an article this summer, during my break, that stated not eating breakfast can lead to heart disease. If that were not a good reason to make sure you eat breakfast, I am not sure what would be.

With school starting and a daughter who does not like to eat because of medication that kills her appetite, I have had to find several things to entice her to eat. 

Majority of the recipes below are actually healthy for you and not over-loaded with fat or calories. I also tried to pick “portable” food, so it can be eaten on the run if need be.

I hope these recipes will inspire some of you to eat the most important meal of the day!

 

Refrigerator Mason Jar Oatmeal  

Ingredients

1/4 tsp Vanilla Extract

4 oz Nonfat Strawberry Greek Yogurt (Chobani)

1/3 cup 2% Fat Milk  

 1/4 cup dry Old Fashioned Oats (Quaker)

1/4 cup, halves Strawberries

Directions

1. Place all ingredients, except strawberries in Mason jar.
2. Place lid on jar- secure tightly and shake together ingredients.
3. Place 1/4 cup strawberries on top once all ingredients have been mixed together.
4. Place in fridge overnight. Eat cold from the jar.

 

Mini Oatmeal To-go

Ingredients

1 tbsp Cinnamon

3 tsp Baking Powder

1 tsp Salt

4 tbsp, ground Flaxseed Seeds

5 cups dry Old Fashioned Oats (Quaker)

1/2 cup Sugar Free Maple Syrup

1 tsp Vanilla Extract

3 large Egg Whites

3 cup Milk (Nonfat)

1 cup, halves Strawberries

Directions

1. Preheat oven to 350 deg F. Line two muffin tins with paper cups and spray with cooking spray. In a bowl, add egg whites, vanilla and maple syrup. Whisk together. Add oatmeal, flax seeds, salt, baking powder and cinnamon. Mix in milk.
2. Spoon prepared cups 3/4 full and top with berries. Bake in oven for 25 minutes or until oatmeal is solid.

 

Blueberry Breakfast Rice Pudding

Ingredients

3/4 cup, cooked Egg Substitute (Frozen or Liquid)

1 1/2 cup Brown Rice (Long-Grain, Cooked)

2 tsp Lemon Peel

1/4 tsp Salt

2 cup Blueberries

2 cup Milk (Fat Free or Skim, Calcium Fortified)

1/4 cup Sugar

Directions

1. Combine sugar, milk, and salt in a medium pot over medium-high heat; bring to a simmer. Place egg substitute in a bowl and add 1/2C of milk mixture to eggs; beat to warm up egg mixture. Add egg mixture to pot with remaining milk mixture; cook over low heat, stirring constantly, until mixture is consistency of pancake batter, about 7-8 minutes.
2. Stir in zest and rice; cook over low heat to warm, about 5 minutes. Remove from heat and divide among 4 bowls; top each with 1/2C blueberries.

Breakfast Cupcakes

This recipe only makes two servings, or four cupcakes. This can easily be double or tripled for an entire dozen.

Ingredients

1/3 cup Milk (Nonfat)

4 large Egg Whites

1/2 cup, shredded Lowfat Cheddar or Colby Cheese

4 medium slice cooked Bacon

1/2 cup, chopped or sliced Tomatoes

2 large Eggs

1 potato large (3" to 4-1/4" dia) White Potatoes (Flesh and Skin)

Directions

1. Preheat oven to 350 deg F. Shred potato. Beat eggs and milk and fold in potato. Cook bacon and crumble into egg mixture, add cheese. Pour into greased muffin tins and bake for 25 minutes. Serve warm.

 

 

Cheesy Chicken Southwest Pasta Casserole

When I first found this recipe, it was not very healthy. I went through the recipe and eliminated the butter and the cream. I also changed the pasta to whole wheat, which again makes the recipe healthier.

 I do admit that it still is not very healthy because of the bouillon cubes (which can be substituted for fat free broth,) the tortilla chips and the cheese (which can also be swapped out for fat free version.)

When I made this recipe, I was surprised by my family’s reaction. I was not expecting them to like this dish since I am not big fan of making casseroles. When I asked them after their first bites how they liked the dish, my daughter picked up her bowl, pulled in close to her, and said “mine.” The rest of the family had the same reaction, which meant by my son’s standards it was blog worthy.

Do not let the jalapeño's deter you from making this dish. There is a lot of spice but not heat from them. 

 This would make a great potluck dish!

 

Ingredients:

1 pound whole grain pasta such as rotini

1 ½  cups diced onion
1 large clove garlic, minced
1 green bell pepper, diced
1 red bell pepper, diced
2 jalapenos, seeded and chopped
2 ½ cups corn, can be frozen, canned or fresh
1/4-1/3 cup all purpose flour {depending on how much liquid the veggies give off}
2 ½  cups chicken stock or 2 1/2 cups of boiling water with two bouillon cubes
2 teaspoons ground cumin
1 teaspoon chili powder
salt & pepper, to taste
3 cups of Kraft Mexican Cheddar Jack Cheese, preferably Cream Cheese variety
4 cups chopped chicken, I used boneless skinless breast
2 to 3 cups crushed tortilla chips

 

Directions:

Cook pasta as recommended on the box. Drain and set aside.

 In large skillet, sauté onions, garlic, peppers, jalapenos and corn until tender, 7 minutes or so.

 Sprinkle in flour and stir. Cook 2 minutes, then pour in chicken stock. Increase heat to thicken sauce, then sprinkle in cumin, chili powder, salt, pepper, ½ of the cheese, chicken and cooked pasta.

 Stir to combine and pour into 3 qt casserole dish.

Top with crushed tortilla chips and bake at 350 degrees for 20 minutes or until hot and bubbly. Serve.