10 Healthy Ideas for Breakfast on the Go

You wake up late, barely have time to shower, get dressed, grab a cup of coffee, read half a column of the daily news, and you’re almost out the door.

Photo courtesy of Peter Kaminski

STOP!!

What about breakfast? I already know your response: “You don’t have time.”

BUZZZZZZZZZZZZZZZ, wrong answer. You do have the time and it doesn’t take much planning, if at all.

1. Fruit – Always a good breakfast. Fruit is a daily essential, and if you’re looking for a quick “Grab n’ Go” breakfast, it’s definitely at the top of the list. An orange, apple, pear, or a banana is as quick and easy as reading this sentence. They all provide lots of nutrition and are able to jump start your energy level and give you lots of healthy nutrients.

2. English Muffin – I’m a big fan of whole wheat English muffins. They’re small, good whole grains, and with a little jelly or honey, they’re a great breakfast for those on the go.

3. Health bars – With a supply of health bars in the pantry, you’ll always have a ready-to-go breakfast. Before you buy, check the food label. Look for one that’s low in sugar, fat, and calories, but high in protein and fiber. Look for:

• At least 3 grams of fiber
• At least 5 grams of protein
• Less than 35% sugar – one gram of sugar (1 gram of carbohydrate is 4 calories, so if a health bar contains a total of 150 calories and has 13 grams of sugar (150 – 52 (13 x 4 = 52) = 98 which means the sugar total is 35%)
• You want some fat, but don’t purchase those too high in fat, and if possible no saturated fat.

4. Smoothie – Now, I know you’re going to say you don’t have time to make a smoothie, but with five minutes time, you do. They can provide you with a lot of the extra energy that you expend in your hectic day.

To make your own favorite smoothie recipe: first add 1/2 cup of your favorite fruit juice (the low calorie ones are very good) and 1/2 cup of plain or vanilla low-fat yogurt (or frozen yogurt for an icier texture) then add 3/4 cup of your favorite fresh frozen fruit and 1/2 cup of crushed ice. That’s doesn’t sound very difficult does it?

5. Pancake Wrap – Okay, what’s a pancake wrap? Gotcha! You take a leftover pancake from yesterday’s sweet potato pancake recipe, spread a little jelly on top, wrap it in a tube, and pop it into the microwave for about 10-20 seconds. If you’re really adventurous, you can sprinkle a little flax on it………………..:)

6. Low-fat Yogurt – Although it’s very portable, you should sit down to eat it. If you don’t have the time at the house, take 5 minutes at work (or less) for a great transportable breakfast.

7. Rice cake and peanut butter – The next time you’re at the store, don’t forget to buy some rice cakes. They’re available in different flavors and when combined with a topping of peanut butter, jelly, or my personal favorite, hummus, they’re delicious.

8. Vegetables – Okay, this isn’t everyone’s first choice, but it works. Put celery sticks, radishes, baby carrots, etc., in a sandwich bag and put it in your purse or briefcase. It might not be high on your list, but it does help get your system moving. No, not that! Take your minds out of the bathroom!

9. Whole Wheat crackers with low-fat cream cheese – Whole wheat is always good, and if you add low-fat cream cheese to crackers, you’ve got yourself a healthy start to the day. Eating them plain is even better.

10. Leftover vegetable pizza – It’s a classic. So if you have time to make homemade pizza for dinner tonight, grab a leftover piece for breakfast tomorrow. Here’s a recipe to get you started:

Photo courtesy of crispyteriyaki

3/4 cup pizza sauce (If Don Pepino is available, I highly recommend it.)
1 large Italian pizza shell
1 cup chopped broccoli
1 cup shredded carrots
1/2 cup sliced red or green bell peppers
5 to 6-oz. shredded, low fat mozzarella or cheddar cheese

1. Preheat the oven to 450°F.
2. Spoon pizza sauce on pizza shell.
3. Put pizza on a cookie sheet. Arrange vegetables over sauce. Sprinkle on the cheese.
4. Bake for 10 minutes.
5. When baked, cool pizza for 3 minutes before slicing. Cut into 8 wedges.

Yields: 8 servings. Each serving provides:

Calories: 213
Protein: 13 gm.
Fat: 6 gm.
Carbohydrate: 29 gm.
Sodium: 494 gm.
Cholesterol: 10 mg.
Saturated Fat: 2 gm.
Fiber: 2 gm.

Source: California Department of Health Services (http://www.dhs.ca.gov/)

Instead of purchasing a pre-made crust, try this recipe for an even more nutritious whole wheat pizza crust:

3/4 cup whole-wheat flour
3/4 cup all-purpose flour
1 package quick-rising yeast (2 1/4 teaspoons)
3/4 teaspoon salt
1/4 teaspoon sugar
1/2-2/3 cup hot water (120-130°F)
2 teaspoons extra-virgin olive oil

1. Combine whole-wheat flour, all-purpose flour, yeast, salt and sugar in a food processor; pulse to mix. Combine hot water and oil in a measuring cup. With the motor running, gradually pour in enough of the hot liquid until the mixture forms a sticky ball. The dough should be quite soft. If it seems dry, add 1 to 2 tablespoons warm water; if too sticky, add 1 to 2 tablespoons flour. Process until the dough forms a ball; then process for 1 minute to knead.

2. Transfer the dough to a lightly floured surface. Coat a sheet of plastic wrap with cooking spray and place it, sprayed-side down, over the dough. Let the dough rest for 10 to 20 minutes before rolling.

3. Place a pizza stone or inverted baking sheet on the lowest oven rack;
preheat oven to 500°F or highest setting. Roll and top the pizza as desired
(we suggest a 13-inch circle) and bake the pizza until the bottom is crisp
and golden, 10 to 14 minutes. Serve immediately. Source: Eating Well

Now you’ve got 10 fresh and healthy Grab n’ Go Breakfast ideas.

The rest is up to you. Do you have any other ideas for a quick breakfast? Share them with us, because

After all, it’s about a healthy lifestyle!

© Iowa Avenue