It turns out our mothers were right — a healthy breakfast really is important. Research abounds that shows that eating breakfast consistently fends off major illnesses, including diabetes and heart problems. Your morning meal also raises your brain power and improves your mood.
Unfortunately, with our high-paced lives, sometimes we feel like we have to choose between a healthy breakfast and all our other morning responsibilities. Whether you’re trying to get in a good run before work, want to get a jump on your morning deadlines or need to head out early to beat traffic, a hearty, nutritious meal seems difficult to work into the beginning of your day. If this sounds like you, make a smarter, faster choice with these three nutritious breakfast options that you can make in 10 minutes or less.
Veggie Scramble with Cheese: Quick Protein, Healthy Fiber
Eggs might seem arduous for the morning, but this breakfast from Men’s Health Magazine is a meal in under two minutes. Just crack and beat two to three eggs into a bowl and whisk them together until the yolks break. Then, add a half cup of pre-sliced veggies, such as mushrooms, and a handful of mozzarella (or your favorite cheese) to the bowl. Pour the entire mixture into a hot, pre-greased pan and scramble the concoction for a minute or so, until the eggs firm up. For extra energy, pop a couple of slices of whole-grain bread into the toaster and turn your scramble into a sandwich to enjoy on the way to work.
Fruity Smoothies: Countless Options Keep Breakfast Meals Fun
Smoothies come together in a matter of minutes, and the flavor combinations are endless. Start with this base recipe from Everyday Health: Combine a half cup of yogurt, another half cup of orange juice, a tablespoon of flax seed or whey protein powder and your favorite fruits. Some fruits and veggies perform better than others when you blend them — stick to juicier fruits, berries and even greens for the best results. A half a banana goes well with half a dozen strawberries, for example, and you can add other fun flavors such as peanut butter or cinnamon for even more uniqueness. Blend your ingredients together until you have a smooth (thus the name) drink. Take it with you to the gym or on the road in a stainless steel water bottle that keeps your drink cold for hours.
Hot Cereal: Like Grandma’s, But Faster
If you don’t have the time to make old-fashioned oatmeal on the stove, that’s okay. You can get a quick-cooking variety and still get lots of nutritional value as long as you stick with ones that have at least 3 grams of fiber per serving. Opt for a low-sugar, microwavable version, or take a minute or two to boil water or milk on the stove and stir in your oats. Not an oatmeal fan? Try quick-cooking quinoa or a blend of chia seeds and grains. Regardless, top your hot cereal with honey, fresh or dried fruit (dried cranberries are delicious and reconstitute in the steamy cereal) and powerhouses such as almonds or walnuts for filling fat and protein that keeps you satisfied until lunch time. Instead of processed sugar, include a healthy sweetness with up to a tablespoon of honey, to taste, and a few dashes of cinnamon, both of which help protect your immune system.
Once you work a few trusty healthy breakfast recipes into your morning routine, establishing a balanced diet throughout the rest of the day becomes easier. Savor your food in the extra minutes you save by choosing super-fast meals in the morning and kick off your day with deliciousness.