On a blustery winter morning, a hot and hearty breakfast is the most comforting way to start your day. If you’re in the habit of grabbing some toast, a granola bar, or even cold cereal with a little milk in the morning, you aren’t getting all the nutrients you need, and probably aren’t performing at your best throughout the day. The following hot, nourishing breakfast dishes are easy to prepare, and will provide a great nutritional foundation for your daily activities as well as your fitness plan.
While it’s a great source of slow-burning carbs, oatmeal doesn’t have enough protein to be considered a complete breakfast on its own. But with a few extras, you can turn it into a filling one-dish meal that’ll easily last you till lunch.
This simple recipe balances out your grains with plenty of protein, healthful fats from walnuts, and antioxidant-rich dried fruit.
- 1/2 cup old-fashioned, steel-cut, or rolled oatmeal. (Any brand will do, but less processed oats taste better and are healthier than the “quick” or “instant” varieties.)
- 1 cup nonfat milk
- 1 scoop Vanilla Whey Protein Powder
- 1/2 oz. walnut pieces (or other nuts if you prefer)
- 2 Tbsp. dark raisins, dried cranberries, or other dried fruit
- 1/2 tsp. cinnamon
Stir the oatmeal and milk together in a saucepan over medium-low heat. Add the walnuts, dried fruit, and cinnamon. Cook until the oats soften and thicken (or as long as the package instructions recommend), stirring constantly. Stir in the protein powder until smooth. If the mixture becomes too thick, add extra milk or water.
Better Breakfast Sandwich
Far healthier than a fast-food breakfast but almost as quick to prepare, this sandwich is perfect for those rushed mornings when there’s not much time to eat. Serve alongside a bowl of fresh berries or a glass of Shakeology for an antioxidant boost.
- 1 whole wheat English muffin
- 1 whole egg and two egg whites
- 1 Tbsp. low-fat milk
- Nonstick cooking spray
- Salt and pepper
- 1 oz. slice low-fat cheddar cheese
Separate two eggs and put the whites in a bowl, along with the whole egg. Add a splash of milk. Beat with a fork until well mixed and frothy. Pour into a small nonstick pan coated with cooking spray, and scramble with a spatula over low heat. When eggs are almost done, add salt and pepper to taste. When they’re fully cooked but still at a soft consistency, remove from heat.
Divide English muffin into halves and toast them. As soon as you remove them from toaster, place cheese slice over one hot half so it starts to melt. Form scrambled eggs into a mound and place on other half of muffin, then cover with first half.
|315||28 g||29 g||4 g||7 g|
A rib-sticking breakfast that’s perfect for weekends, this hash is a vast improvement on your local diner’s version. Serve with organic ketchup (rich in the heart-healthy antioxidant lycopene) or a side of sliced tomatoes.
- 4 oz. low-fat ground turkey
- 1 tsp. olive oil
- 1/8 cup chopped onion
- 1/8 cup chopped green pepper
- 1/2 large potato, peeled and diced into small cubes
- 1/2 tsp. oregano
- 1/2 tsp. garlic powder
- Salt and pepper to taste
In a frying pan, brown the turkey with the olive oil, onions, and potatoes. Add the green pepper and spices. Cook over a low heat, stirring frequently, just until potatoes are tender. If desired, you can add a little more oil to the pan, flatten the mixture with a spatula, and cook for a few more minutes on each side to form a crust.
|290||26 g||19 g||2 g||10 g|
Do you have any favorite healthy winter breakfasts? Share in the comments below.