Breakfast in a flash
You have probably heard the advice, "Eat breakfast like a king, lunch like a prince, and dinner like a pauper." Today, we call it front loading. Front loading is nutritional advice meaning eat a good breakfast and then taper calories throughout the day.
But who has time to cook and eat a good breakfast? I'm not even hungry in the morning.
Here are some ideas to move you beyond the barriers and prepare breakfast in a flash:
- Make a list of 10 of your favorite breakfast foods and post it somewhere as a reminder
- Purchase breakfast-friendly containers for transporting your favorite breakfasts. For example, a parfait container to keep cereal and nuts separate from yogurt until ready to eat
- Choose a breakfast that will last for several servings and prepare it ahead of time. Cook up a pot of oatmeal, for example
- Let one guiding principle lead your thinking. It might be to eat more plants. Plan your breakfasts with your principle in mind.
Bored with your breakfast lineup? Try these simple and delicious ideas:
- Breakfast cobbler
- Warm fruit compote
- Breakfast muesli
- Peanut butter
- Breakfast burrito
- Breakfast omelet/scramble
- Avocado sandwich/toast
Eating breakfast will kick-start your metabolism, often promoting better calorie balance and weight management. It can also contribute to better insulin response throughout the day and increased attentiveness and achievement.
In the mood to shake things up? Try this rice pilaf for breakfast.
Mark Bittman’s rice pilaf
Makes: 4 servings
Time: 45 to 60 minutes
1 tablespoon olive oil
1 1/3 cups long- or short-grain brown rice
1/2 teaspoon salt
1/4 teaspoon each cinnamon, nutmeg and ground ginger
2 tablespoons maple syrup
3 cups chopped fruit, such as mangoes or apples and pears, with the skin on
1/2 cup chopped fresh mint for garnish (optional)
Put the oil in a large, deep skillet or medium saucepan over medium heat. When it’s hot, add the rice. Cook for three to five minutes, stirring, until the grains appear glossy, are coated with oil and start to color.
Add a pinch of salt and the spices and cook, stirring, until fragrant, about one minute. Add 1 3/4 cups water, the syrup, and half of the fruit. Stir once or twice and bring to a boil. Lower the heat, so the mixture bubbles gently, and cover the pan.
Cook until most of the liquid is absorbed and the rice is just tender, about 20 to 40 minutes, depending on the rice. Uncover, stir in the remaining fruit and half the mint, if you’re using it. Replace the lid and remove from the heat. Let the pilaf rest for at least 5 and up to 20 minutes. Taste and adjust the seasoning. Fluff the mixture with a fork and serve, topped with the remaining mint.
About The Author
Bev Utt, MS, MPH, RD, is a Wellness Coach with MultiCare's Center for Healthy Living. More stories by this author