The beginning of the school year marks the return of busy mornings. Getting healthy breakfast on the table can feel like a hassle. But it’s worth the effort. That first meal of the day gives kids the energy to start the day and perform better in school, according to healthychildren.org.
To streamline breakfast, Allie Hatley, a Health Coach with ThedaCare HealthWorks, shares two hearty make-ahead recipes. A little work and planning make for stress-less mornings.
Egg Muffin Cups
Feel free to adapt this versatile recipe to your family’s tastes. Swap out, add, or subtract veggies as you wish. Pair with some fresh fruit for a well-rounded breakfast.
Ingredients
- 4 whole eggs
- 4 egg whites
- 1 cup mushrooms, chopped
- 1 cup onions, chopped
- 1 cup green pepper, diced
- 1 cup red pepper, diced
- 2 cups baby spinach, chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Hot sauce, optional
Directions
- Preheat oven to 350 degrees F.
- Use oil to grease a muffin pan.
- Sautee peppers and onions for about 5 minutes in a skillet with a little water.
- Add spinach and mushrooms and cook for another 2 minutes.
- In the last 30 seconds, add minced garlic.
- Place eggs and egg whites in a large bowl and whisk.
- Stir in cooked vegetables.
- Pour mixture evenly into a muffin tin. Bake for about 20 minutes or until tops are firm.
Nutrition Facts
Servings: 12 | Serving size: 1 muffin | Calories: 50 | Fat: 2.5g | Sodium: 45g | Fiber: 1g | Carbohydrate: 3g | Protein: 4g
Overnight Oatmeal
This is an easy way to serve a hearty meal for a crowd — or prepare breakfast for multiple days. You can assemble it in the slow cooker in the evening and wake up to a bowl of hot, satisfying oatmeal. The slow cooker eliminates the need for constant stirring and ensures a creamy consistency.
Make sure to use steel-cut oats, not old-fashioned oats. Steel-cut oats, sometimes labeled “Irish oatmeal,” look like small pebbles. They’re toasted oat groats, in which the oat kernel is removed from the husk and cut into two or three pieces.
Ingredients
- 8 cups water
- 2 cups steel-cut oats (not quick-cooking)
- 1/3 cup dried cranberries
- 1/3 cup dried apricots, chopped
- 1/4 tsp salt, or to taste
Directions
- Spray the inside of a crock pot with non-stick cooking spray.
- Combine water, oats, dried cranberries, dried apricots, and salt in the slow cooker.
- Turn heat to low. Cover and cook until oats are tender and creamy, about 7-8 hours.
Nutrition Facts
Servings: 8 | Serving size: 1 cup | Calories: 193 | Fat: 3g | Sodium: 77mg | Fiber: 9g | Carbohydrate: 34g | Protein: 6g
Join the lifeinspired™ movement to tap into more ideas for healthy living.
