By Sarah Hunt, AZFB Communications Intern
I don’t know about you, but I always have a hard time with motivation to actually cook something in the morning! When we wake up, we’re usually still tired and don’t have the energy to even think about using the stove.
In this article, we’ll go over some of my favorite easy, nutritious recipes in the morning and the nutrition facts behind them!
I’m pretty low key about breakfast. My usual breakfast is some Oikos Triple Zero vanilla yogurt with raspberries and sugar free granola, with a piece of toast from my loaf of Dave’s Killer Bread: 12 Whole Grains version.
The reason why I choose these options is because of their good taste and health benefits. Oikos Triple Zero yogurt has 17 grams of protein per serving, with zero added sugars, artificial sweeteners, or fat! It is a greek yogurt, so if you can’t find this brand, I recommend looking for a light greek yogurt that has under 7 grams of sugar and over 10 grams of protein. Dannon Light and Fit makes a super delicious coconut version.
Dave’s Killer Bread makes a few different varieties of bread that are healthier than normal breads, including a whole grain version of white bread that is so good. They also make these English muffins that are delicious when used for fried egg sandwiches! My favorite bread of theirs that I get all the time has a green label and is called 21 Whole Grains and Seeds. 1 slice contains 5 grams of protein, 5 grams of fiber, 260 milligrams of ALA Omega 3’s, 22 grams of whole grains.
You can use butter on your Dave’s bread, but some healthier options for toppings are olive oil or sliced and smashed avocado with a little bit of garlic salt (and if you’re in the mood for just 5 minutes of cooking, add a fried egg or two on top! Don’t forget to cook your egg using olive oil or olive oil spray to coat the pan first, instead of butter or non-stick cooking spray).
Hard boiling 6 or more eggs in your spare time can go a long ways for meal prep! You can eat them with salt for breakfast, slice them and put them on salads, or make a healthier version of an egg salad sandwich with Dave’s bread and avocado mayonnaise (see this article from verified nutritionists on why avocado mayonnaise is a healthier option).
Fruits and Vegetables:
Don’t be afraid to add vegetables to your breakfast! Some of my favorite breakfast dishes with veggies include huevos rancheros (refried beans with pico and guacamole on fried eggs), egg omelets, and homemade potato fries on the side of an egg dish.
Fruits have many nutrients, but also contain a lot of sugar! Be careful how much sugar you intake each day.
“An important fact to keep in mind when reading nutrition labels: 4 grams of sugar = 1 teaspoon…
The average American consumes 22 teaspoons of added sugar a day, which amounts to an extra 350 calories. (27) While we sometimes add sugar to food ourselves, most added sugar comes from processed and prepared foods. Sugar-sweetened beverages and breakfast cereals are two of the most serious offenders.
The American Heart Association (AHA) has recommended that Americans drastically cut back on added sugar to help slow the obesity and heart disease epidemics. The AHA suggests an added-sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams of sugar) for most women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men.” (The Nutrition Source at Harvard)
When eating fruits, ALWAYS eat whole fruits! Avoid the store bought juices! Those contain the concentrated sugar content of fruit, with none of the fiber benefits of whole fruit.
As you can see, you really do have a lot of options when it comes to breakfast, you just need to meal prep and know what foods you like, so you can make it simpler to get the nutrition you need in the morning.
Find more healthy and delicious recipes on Fill Your Plate’s recipe database!