By Stacy Evensen
How many of you can honestly say you eat a good, healthy breakfast every morning? (A cup of coffee and a banana doesn’t count). If you are like many people, you don’t start your day on the right nutritional foot. The reasons are many—no time, empty frig, not hungry. Experts say it is best to eat a healthy meal as soon as you get up in the morning. Eating right away puts much-needed fuel back into your body and helps kick start your day. If, however, breakfast is skipped, the “starvation” that has occurred overnight persists and, by the time you do have a meal, the body will tend to store more of that meal as fat in anticipation of another bout of starvation. Break this cycle by getting a good breakfast as soon as you can each day.
One solution to the “I don’t have time” excuse is to eat the same thing every morning. Keep key breakfast ingredients on hand and develop a regular habit of fixing a simple to prepare breakfast. One simple idea is Greek yogurt (higher in protein) with blueberries (or strawberries, papaya, apples, etc.) and a handful of nuts (almonds, pistachios, hazelnuts are great). This is easy to prepare, tasty and satisfying.
Another good breakfast idea that can also double as a dinner meal the night before is a vegetable and cheese frittata. Fix this for dinner and eat the leftover (cold or hot) for breakfast the next day. Try it!
Vegetable and Cheese Frittata
3 teaspoons olive oil, divided
2 cups baby spinach
1 cup diced tomatoes
1 clove garlic, minced
2 whole eggs plus
6 egg whites
¾ cup shredded low-fat cheddar cheese
Salt and freshly ground black pepper
2 large tomatoes
Place oven rack about 8 inches from broiler and preheat oven to 375 degrees Fahrenheit. Heat 1 teaspoon of the oil in a large oven-safe skillet over medium. Add spinach, diced tomatoes, and garlic. Sauté for four minutes. In a large bowl, whisk eggs and egg whites. Stir in spinach mixture, reduce heat to low, and shake pan to level ingredients. Place pan in oven; bake for 10 minutes, until eggs are just set. Turn oven to broil; place pan on rack under broiler for two minutes, until just browned. Remove from heat, slice into four pieces, and serve with sliced tomatoes and pepper.