Healthy breakfast 101: simple recipes

Shelley Schwartz, RD, LDN
Shelley Schwartz, RD, LDN
September 14th, 2022
simple-breakfast-wwusa

Students have so much going on–new classes, new dorms and making new friends. Establishing time for self-care and healthy eating could feel impossible.

Start the day off right with these delicious and easy-to-prepare recipes. You’ll get an “A” for effort, and your body will thank you.

Monkey oatmeal

Makes 1 serving

Ingredients

  • 1/2 cup instant oats, plain

  • 1 cup water

  • 1 small banana, mashed

  • 1 Tbsp peanut butter or 2 Tbsp powdered peanut butter + 1 Tbsp water if too thick

  • 1 tsp vanilla (optional)

  • 1 Tbsp maple syrup (optional)

Preparation

  • In a microwavable bowl, add oats and water. Stir and place in microwave.

  • Cook on high for 60 seconds. Remove and stir. You will most likely need to cook it for a little more time. Cooking times can vary based on the wattage of your microwave. Add additional times in small increments so the oats don’t overflow the bowl—try 30 seconds at a time.

  • Once the water is absorbed and the oats are hot, mix the rest of the ingredients.

  • Enjoy when fully combined.

Another great option is to use cinnamon and dried apple pieces instead of the banana and peanut butter.

Nutrition

(based on oats, banana and smooth regular peanut butter, vanilla and maple syrup)

Calories: 307; total carbs: 50 g; total fat: 9 g; saturated fat: 2 g; protein: 9 g; sodium: 10 mg; fiber: 7 g

Healthy egg muffin cups

Makes 1 serving

Ingredients

  • 2 cups diced vegetables that you would put in an omelet (spinach, peppers, onion, mushroom, garlic, etc.)

  • 1 Tbsp olive oil

  • 2 whole eggs

  • Nonstick cooking spray

  • Salt and pepper to taste

  • Any toppings like cheese, hot sauce, pesto, etc.

Preparation

  • Preheat the oven to 350°F and generously grease a muffin tin (ideally nonstick, but you can use a metal pan with silicone muffin cups or a silicone muffin tin) with nonstick cooking spray.

  • Heat a large nonstick skillet over medium heat.

  • Once hot, add in the olive oil and sauté your vegetables for 5-7 minutes or to your liking. (If using spinach or mushrooms, you will want to add them for the last 2 minutes of cooking).

  • Season with salt and pepper, optional.

  • Remove skillet from the heat.

  • In a large measuring cup, crack your eggs and whisk together. Then mix in the cooked vegetables.

  • Pour the egg/vegetable mixture evenly into the sprayed muffin tin and sprinkle with cheese if you wish.

  • Bake for 15-30 minutes or until the tops are firm to the touch and eggs are cooked.

  • Let cool. These can either be eaten right away or put into a container and placed into the fridge for a quick meal on the go.

Nutrition

(based on eggs, red pepper, mushrooms, spinach and onion, no extras added)

Calories: 265; total carbs: 18 g; total fat: 12 g; saturated fat: 3 g; protein: 23 g; sodium: 397 mg; fiber: 5 g.