Tuesday, March 1, 2016

Savor the Flavor Tip # 1 - Eat Breakfast

For years we have been hearing that it is important to eat breakfast to break the fast and get your body going each day.  There is plenty of research that shows kids who have a breakfast learn better and behave better in school.  It stands to reason that adults need breakfast to be more productive and get our metabolism going.

Many people telling me that they do not eat breakfast and for years I was one of those.  I don't like to get up and make breakfast.  Then I moved to quick breakfasts that were mostly carbohydrate foods like cereal, milk, fruit and snack bars.  I would be starved by 10:00 and then would eat a large lunch and still be hungry at supper.

The traditionally breakfast from years ago, included sausage, bacon, sweet rolls, biscuits, eggs, potatoes and gravy.  As we learned these breakfast foods were not healthy and then we learned that eggs had cholesterol and we could only eat 2 a week, people moved away from these big breakfasts to low-fat, high carbohydrate foods.

The message is changing, new research has shown that the cholesterol in eggs is not as harmful as once thought and the nutrition in egg is a benefit.   A healthy breakfast is one that includes lean protein, whole grains, fruits and vegetables.  If planned for making breakfast in the morning can take just a few minutes.  I have noticed a big change my hunger when I have a breakfast with a protein food.  Easy protein foods include nuts like pecans and walnuts, cheese, and Canadian bacon.

Here are some ideas:

Breakfast burrito with scrambled eggs, low-fat cheese, salsa and a whole wheat tortilla
Parfait with low-fat plain yogurt, nuts, fruit and whole grain cereal
Toast, Bananas, Peanut Butter
Cottage Cheese and Fruit
Apples and Peanut Butter
Whole grain cereal with milk and added nuts like pecans
Smoothie made with fruit, nut butter, and milk
Breakfast casserole, made the day before and reheated
Leftover roast and potato chopped and made into a burrito
Baked breakfast cups or a quick omelet or scramble (Often my omelets turn into a scramble)
Breakfast bowls or skillet meals - include what you would put in a burrito without the tortilla

The ideas are endless: plus in New Mexico we are blessed with green chile which is the perfect accompaniment to any egg dish.  Or make a plate of Huevos Rancheros (red chile and eggs) a New Mexican favorite.

To make a breakfast cup: spray a muffin tin or custard cup with non-stick spray, put in a quarter piece of bread, some chopped meat or vegetables, tablespoon of grated cheese, herbs if you want, and top with an egg (my family prefers me to beat the egg before I put it in the cup).  Place in a 350 degree oven for 15 minutes or until the egg is cooked.  I also make these without the piece of break and serve with a piece of toast.

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