Breakfast is fairly popular around my home. It is Skip’s favorite meal and he will eat it daily for lunch or dinner if I would let him. I don’t always like cooking a full breakfast though. Biscuits and gravy, eggs and sausage, pancakes or waffles. It’s a lot to put together and in the summer I rarely feel like all that work. Luckily, Skip will eat just about any kind of breakfast and I can make breakfast in several ways.
For years, you have heard how important breakfast is. You get told not to skip breakfast. “It’s the most important meal of the day.” We have all heard it right? Well, why is it so important?
Glucose levels are often completely depleted by mid-morning if you haven’t replenished after sleeping. Without eating breakfast, you can find yourself already feeling zapped by 10 a.m. and that is no way to start the day. This often leads to overeating as extra snacking occurs to try to wake up. BUT you also don’t want to just eat anything. Donuts for example are not the best thing to start your day with. It’s important to pack some nutrient rich foods into your morning to jump start your day. Food also fuels the brain and increases focus and keeps you from having “brain fog” so it’s vital to choose well.
A mix of foods that have carbohydrates, protein, healthy fats, and fiber are your best chance of starting the day right. The carbs give you the instant energy to get you started. The protein is a slower release and will keep you going later after those carbs have burned off. The fiber helps you stay full longer and keeps you from eating more during the day.
Don’t stress about eating breakfast though. It’s really just important to eat 2-3 hours after waking. So if you don’t wake until 11 a.m. due to your schedule, don’t fret-just eat lunch. In the hours after waking, your body uses the blood sugars most effectively. So, eat carbs that include fiber for breakfast and back off the rest of the day. It will improve your heart health and lower your risk of diabetes at the same time.
Mornings can be hectic and I am sure a good chunk of us feel we don’t have time to prepare breakfast every morning. The great thing is you don’t have to. Meal prep is extremely popular for dinner, but it can easily be done for breakfast and even lunch as well. Plan it out, make things over the weekend and have it all ready to grab and go in the morning. You can also get things easy to eat like cottage cheese, yogurt with fruit, cheese sticks paired with beef sticks. Oats are one of the best fuels in the morning, but if you don’t have time each day to fix them, it can be a drain on your time. Prepare overnight oats. Then you can just grab from the fridge, heat and eat. You can also make breakfast bars or energy bites with oats.
I am going to say, I like to make breakfast burritos I can grab in the morning and eat as I am getting ready or as I come in. All it takes is making a roll or two of sausage and about a dozen eggs over the weekend and some tortillas. Then, I prepare each burrito and package them per morning so I can just grab, heat and eat. Most of this week’s recipes can easily be made ahead and then refrigerated until you are ready to eat them. Make your grocery list and meet me in the kitchen this weekend for easy breakfast recipes that won’t leave you running behind.
Croissants, how many depends on how many you are feeding
1 roll breakfast sausage
1 slice cheese per sandwich
2 eggs per sandwich
Slice sausage roll into 1/2" slices. Heat skillet and cook sausage 7 minutes. Flip and cook another 5 minutes or until browned and cooked through. While cooking, slice croissants in half so you can make sandwiches. Place cheese on one side of croissant and set aside. Remove sausage from skillet and place on paper towel lined paper plate to drain. In same skillet, break two eggs and scramble yolk into white. Let cook 2-3 minutes, then shape so it fits well onto croissant by moving edges of eggs into place. They will stay as long as eggs are partially cooked. Once set, flip eggs and cook for 30-45 seconds more. Place eggs on top of cheese on croissant and top with sausage patties. I had large croissants and 3 patties fit on my sandwiches. Place top of croissant on top of sausage. Serve with hash browns and enjoy!
1 Tbsp. butter
1 onion slice, diced
3 large eggs
2-3 sausage patties, cooked and broken into pieces (I used leftovers from the sandwiches above)
Melt butter in skillet over medium heat. Add onion to skillet and cook 3 minutes. Break eggs into skillet and scramble. Cook 3 minutes stirring occasionally so the eggs stay loose. Add sausage to skillet and continue to cook until eggs are no longer runny and sausage is heated through. Add cheese and let melt about 30-45 seconds. Remove from heat and serve immediately.
Mini Pancake Bites
1¼ cups flour
1 Tbsp. sugar
¼ tsp. cinnamon
1 Tbsp. baking powder
⅛ tsp. salt
2 large eggs
1 cup milk
4 Tbsps. real butter melted
1 tsp. vanilla
½ cup chocolate chips
Preheat oven to 350F. Liberally spray mini muffin tin and set aside. Combine flour, sugar, cinnamon, baking powder and salt in large bowl. Mix together wet ingredients and beat into dry mixture until smooth. Fold in chocolate chips. Spoon batter into muffin cups about 3/4 full. Bake 10-12 minutes or until golden and cooked through. Remove from pan immediately. Serve with powdered sugar or syrup.
Coffee Chai Seed Pudding
1 cup black coffee
2 - 3 Tbsps. monk fruit to your taste, or other sweetener of choice
2 tsps. pure vanilla extract
1 cup heavy cream
7 - 8 Tbsps. chia seeds
Brew coffee to taste. In medium mixing bowl, add monk fruit and coffee, stirring until dissolved completely. Add remaining in ingredients and stir thoroughly to ensure even distribution of the chia seeds. Let stand for 5 minutes and check thickness, adding in 1/2 tablespoon more chia seeds if required. It will thicken further upon refrigeration. Divide into 4 small serving dishes, ramekins or glasses. Top with espresso powder, cocoa powder or other topping as desired. Refrigerate covered until ready to serve.
Recipe adapted from aussieketoqueen.com