It’s that time of year again! Yes, we’re talking about back to school time. Who has the time to put together a healthy breakfast when you’re on a tight schedule trying to get yourself and maybe even the kids ready for work and school? Simply 7 has found 7 easy breakfasts that you can put together in no time and even take on the go!
1. Smoothies – Smoothies are a great way to get a sweet treat in the morning and are easy to pour and go. The tofu in this dairy-free smoothie creates a silky and filling drink with lots of protein. If you aren’t a fan of white grape juice, try using pomegranate juice instead.
Time: 5 min
1 cup frozen mixed berries
1/2 cup white grape juice
1 tablespoon honey
1 firm ripe banana, peeled and sliced
1 (12.3-ounce) package light silken tofu (such as Mori-Nu)
Place all ingredients in a blender; process until smooth.
2. Pizza for breakfast – Here’s a more sophisticated spin on breakfast pizza.
Servings: 4 small pizzas
Time: 5 min
6 TBS of low-fat ricotta
2 TSP of extra virgin olive oil
Pinch of Salt & Pepper
Take a slice of crusty bread, spread it with 3 tablespoons of low-fat ricotta, and add tomatoes.
Finish with a drizzle of olive oil (about 1 teaspoon) and salt & pepper to taste. Broil quickly for a nice crisp crust
3. Three-Grain Breakfast Cereal with Walnuts and Dried Fruit – It’s easy to add whole grains to your diet when you spoon into this sweet, crunchy breakfast cereal. The nuts add even more fiber as well as heart-healthy fat, and add some calcium with low-fat milk. Take it on the go in a zip-top bag and munch on it throughout the day. Makes a great topping for Greek-style yogurt!
Note: Make ahead of time and store in airtight container for up to 5 days
1/2 cup maple syrup
1/3 cup honey
3 tablespoons canola oil
1 1/2 tablespoons vanilla extract
4 1/2 cups regular oats
1 cup uncooked quick-cooking barley
3/4 cup chopped walnuts or pecans
1/2 cup wheat germ
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 (7-ounce) package dried mixed fruit, chopped (such as Sun-Maid brand)
Preheat oven to 325°.
Combine first 4 ingredients, stirring with a whisk.
Combine oats, barley, walnuts, wheat germ, cinnamon, and nutmeg in a large bowl. Add syrup mixture; stir well to coat. Spread oat mixture evenly onto a jelly-roll pan coated with cooking spray. Bake at 325° for 30 minutes or until browned, stirring every 10 minutes. Stir in dried fruit. Cool completely.
4. South of the Border Breakfast Taco – Tacos are a great portable breakfast option. Try this recipe for a healthy taco that takes your taste buds south of the border.
Time: 7 min
Pico de gallo
1/4 teaspoon chopped fresh oregano
1/8 teaspoon salt
1/8 teaspoon black pepper
4 eggs, lightly beaten
Dash of ground pepper
1/4 cup chopped onion
1 (2-ounce) can diced green chiles
4 (6-inch) corn tortillas
1/2 cup (2 ounces) shredded colby-Jack cheese
Combine chopped fresh oregano and the next 4 ingredients (through the ground pepper) in a small bowl, stirring well with a whisk.
Heat a large nonstick skillet over medium heat. Coat the pan with cooking spray. Add egg mixture, 1/4 cup onion, and green chiles to the pan. Cook for 3 minutes or until eggs are set, stirring frequently. Remove pan from heat; stir egg mixture well.
Heat the corn tortillas according to package directions. Divide the egg mixture evenly among tortillas. Top each serving with 2 tablespoons shredded cheese and about 1/3 cup pico de gallo.
5. Energy Bars – Why buy the pricey energy bars at the store when you can make them in just minutes? Here’s a great recipe to make your own energy bars:
Servings: 12 bars
Time: 15 minutes (1 1/4 hours total time)
Note: Make ahead of time and store in airtight container for up to 1 week or individually wrap in plastic and freeze.
1 cup lightly salted dry-roasted peanuts, coarsely chopped
1/2 cup crispy brown rice cereal
1/2 cup old-fashioned or quick-cooking rolled oats
1/3 cup raw pumpkin seeds or sunflower seeds
1/4 cup dried blueberries
6 dried apricots, diced
3 tablespoons mini chocolate chips
5 tablespoons brown rice syrup or light corn syrup
Preheat oven to 325°F. Line the bottom and sides of an 8-inch-square baking pan with foil and coat with cooking spray.
Combine peanuts, rice cereal, oats, pumpkin (or sunflower) seeds, blueberries, apricots and chocolate chips in a large bowl. Drizzle with syrup and gently stir until thoroughly combined. Spread in the prepared baking pan. Coat another piece of foil with cooking spray and place on the bar mixture, sprayed-side down. Place another pan on top and press firmly to compress the mixture. (Pressing before baking helps the bars hold together after baking.) Remove top pan and foil.
Bake until just beginning to turn golden at the edges, 20 to 24 minutes (metal pan) or 30 to 35 minutes (glass pan). Cool in the pan on a wire rack for 10 minutes.
Carefully lift the baked square out of the pan by holding the edges of the foil and place on a cutting board, leaving the foil underneath. Cut in half, then cut each half crosswise into 6 bars. Let cool completely before lifting the bars off the foil.
6. Pop – Toast – Those sugary ready-made pastries are fun to eat fresh from the toaster. This homemade version is nearly as quick — but with less sugar and no artificial colors or flavors. The sky’s the limit when it comes to imagining taste combinations. You could make a different pop-toast every morning.
Servings: 2 pastries
Time: 3 min
2 pieces of whole wheat bread
1 tsp butter, softened
1-1/2 Tbsp. jam
Lightly butter both pieces of bread. Spread the jam over the butter onto just one piece of bread leaving 1/2 inch border around the edges. Top with the remaining slice of bread. Cut off the crust and seal the two pieces of bread together using the tines of a fork. Slide into the toaster; then *pop*, breakfast is ready.
Add Fruit: Add thinly sliced fresh fruit such as bananas or strawberries for a fresh flavor.
Add Protein: Try adding peanut butter or cream cheese for an added boost of protein.
Add sweetness: Chocolate fiends could try a teaspoon of chocolate hazelnut spread instead of butter.
7. Rainbow Fruit Skewers –Here’s a simple and colorful breakfast treat for you that you can make in minutes and adding the skewers turns this into a no mess recipe that can go with you anywhere.
Servings: 12 skewers
Note: Ripe raspberries can be soft, to secure the tops of the skewers, consider adding a grape on top as well
6 orange segments (from 1 large orange), cut in half
12 1” chunks of pineapple
1 large kiwi, peeled and cut into 12 1” chunks
24 large blueberries
12 red seedless grapes
Lay out 12 bamboo skewers and prepare your fruit.
Slide a raspberry to the top of the stick.
Next add chunks of orange, pineapple, kiwi, 2 blueberries, and a grape.
Repeat for each skewer.