Carmen Long
Simply Delicious
The new year is the perfect time to start new habits for improved health. Try making a “smart breakfast” part of your daily schedule. We have heard for years that breakfast is the most important meal of the day, and it is true. Fueling your body with a delicious breakfast after a good night’s sleep will start your day off right.
Test your breakfast knowledge with the breakfast quiz below, and plan ways to incorporate some delicious, nutritious food into your morning routine.
1. True or False. Children who eat breakfast are more likely to do better in school
and have fewer behavior problems.
2. True or False. Eating breakfast improves your overall health and well-being.
3. Why is breakfast the most important meal of the day?
A. Breakfast provides your body with energy
B. Breakfast keeps you alert
C. Breakfast improves your overall health and well-being
D. All the above
4. True or False. Men and women who eat breakfast every day are less likely
to be overweight.
5. True or False. It is good to include at least three of the five food groups for breakfast.
6. People who start their day with breakfast are found to:
A. Eat less fat during the day
B. Eat more fiber
C. Get more nutrients than people who do not eat breakfast
D. All the above
7. True or False. You should choose cereals high in sugar.
8. What are some ways to make time for breakfast?
A. Plan an easy breakfast, like peanut butter and jelly toast
B. Make a “to go” breakfast the night before
C. Get up 10 minutes earlier
D. All the above.
9. An example of a breakfast food that is healthy and quick is:
A. A doughnut
B. Toast with peanut butter
C. Sugar-coated cereal
D. Fried foods
10. The following breakfast example includes foods from which food groups?
One slice whole wheat toast with peanut butter, One cup milk, and one medium banana.
A. Grains, Dairy, Protein Foods, and Fruit
B. Protein Foods and Vegetable
C. Dairy, Grains, and Vegetable
D. Fruit, Vegetables, and Grains
How did you do on the quiz?
Answers: 1. True, 2. True, 3. D, 4. True, 5. True, 6. D, 7. False, 8. D, 9. B, 10. A
Let’s Get Started
Here are two healthy and delicious breakfast recipes to get you started on a healthy new year, Custom Egg Muffins and Peanut Butter and Apple Sandwiches.
Custom Egg Muffins
To start your morning off right, meal prep a batch of muffin pan eggs. This basic recipe is a guide to creating omelet/quiche like eggs, which can be refrigerated and reheated each morning for an easy ready-made breakfast.
Prep time 5 minutes;
1 Serving
Ingredients
- 8 large eggs
- ½ cup reduced fat milk
- ¼ teaspoon salt
- ¼ teaspoon pepper
- Vegetables, meat or beans, and cheese of your choice (a great way to use leftover roasted vegetables and meats)
Directions
- Preheat oven to 325 degrees.
- Prepare the base by whisking together the eggs, milk, salt, and pepper.
- Spray a 12-cup muffin pan with cooking spray.
- Divide chopped vegetables and protein (like cooked meat, tofu, or beans), cheese, and a small sprinkling of seasonings (such as herbs, salsa, or even sun-dried tomatoes) among the muffin cups.
- Top with egg mixture and bake until set and lightly brown, about 20 to 25 minutes.
- Cool completely and refrigerate in an airtight container or freeze for longer storage. They’re delicious right out of the fridge or quickly reheated in the microwave—wrap egg muffins in a paper towel and microwave on high for 30 to 60 seconds.
Egg Muffin Custom Ingredients Ideas
The Custom Egg Muffins in the photo were made with spinach, mushrooms, cheese, bacon pieces, and chives. Other combinations to try:
- Red bell pepper, black beans, pepper jack cheese, and salsa
- Broccoli, chopped ham or bacon, cheese, and chives
- Onions, sausage, cheese, and parsley
Peanut Butter and Apple Sandwich
Source: Med Instead of Meds
Prep time 5 minutes;
1 Serving
Ingredients
- 2 slices 100% whole wheat bread
- 2 tablespoons natural peanut butter
- 1 small apple (or 10 halved grapes)
- ½ teaspoon cinnamon
Directions
- Spread peanut butter on whole wheat bread.
- Cut the apple into thin slices and place on peanut butter.
- Sprinkle with cinnamon.
- Add the top piece of bread to your PB&A sandwich and enjoy!
