Tuesday Tip: Prep Easy and Nutritious Breakfasts at Night to Grab Them in the Morning
By Yehudit Garmaise
Skipping nighttime snacks, when we should be giving our tired digestive systems a chance to rest, and eating healthy breakfasts the next morning instead, is the best strategy to maintaining healthy weights, BoroPark24 reported in a previous Tuesday Tip.
While grabbing a bowl of Honey Nut Cheerios with regular milk or a plant-based milk isn’t bad, with a little forethought and effort the night before, busy people can just reach into their refrigerators and grab what they need to eat more filling breakfasts to keep their blood sugar stable, their energy high, and their concentration razor-sharp.
Berry-Banana Overnight Oatmeal:
In a mason jar, layer the following ingredients:
½ c. non-fat milk or plant-based milks, such as almond, oat, or soy
½ c. uncooked Quaker oats: either Quick or Old-Fashioned is fine
½ c. plain or flavored Greek yogurt
½ c. fresh strawberries
½ c. fresh blueberries
½ sliced banana
1 t. chia seeds (optional)
1 t. slivered almonds
Drizzle a little honey or agave on top for a little sweetness
After carefully layering the ingredients in a mason jar, refrigerate your masterpiece overnight, and simply grab in the morning on your way out or when you get a chance to eat breakfast. No need to cook, but you can pop it in the microwave if you would like it warm.
Scrambled Eggs with Cheese in a Pita:
Before bed, scramble one to three eggs, and then add a little grated cheese just before the eggs are cooked. Meanwhile, toast a pita, and chop up some cucumber, tomato, and avocado to put in separate bags to assemble your breakfast sandwich the next morning.
Greek Yogurt with Homemade (or Store-bought) Granola and fruit:
5 cups rolled oats
1 cup slivered or whole almonds
1 c. chopped or slivered cashews
2 cups unsweetened shredded coconut
1 ¼ cups maple syrup
½ cup olive or coconut oil
1 egg white
1 t. cinnamon
1 t. cardamom
1/4 t. salt
Preheat oven to 350 degrees. Line two rimmed baking sheets with parchment paper or reusable silicone mats.
Combine all ingredients in a large bowl. Use your hands or a wooden spoon to mix gently: until all the oats and nuts are coated with the other ingredients.
Spread mixture onto baking sheets in an even layer.
After 20 min, use a wooden spoon to stir granola, so that it browns evenly.
Bake until golden brown, which will be about 40 minutes.
Cool completely, and then transfer to lidded containers or glass jars.
Store at room temperature for up to two weeks.
Serve on top of yogurt, or with milk, and berries, and cubed or sliced peaches, sliced mango and pineapple.
These high-protein treats are ideal for on-the-go breakfasts or early-morning tailgating. You can assemble them in the muffin pan the night before and refrigerate them, then bake in the morning.
Peel and cube one potato and place in boiling water for 17 minutes.
Preheat the oven to 375˚F. Heat 1 T. olive oil in a large skillet over medium heat. Cook sliced mushrooms, stirring, until they begin to release their liquid, which is approximately 5 minutes.
Saute ½ c. mushrooms and ½ c. onion for 4 minutes, and then add 1 sliced red bell pepper, peeled and chopped zucchini, handful of spinach leaves, sliced green or black olives and cook, stirring, 3 to 4 minutes more. Add a shake of salt, garlic powder, pepper, basil, paprika, and dash of chili powder or cayenne pepper, if you want a little spice.
Put muffin papers into a muffin pan, and distribute the mixture evenly into each muffin cup.
Then check and beat 4 eggs, or use the whites from 8 eggs, add the chopped and cooked potato, and carefully pour the mixture over the veggie mixture in each muffin cup.
Top your omelet muffins with a little grated cheddar cheese and a sprinking of paprika, and cook for approximately 16 minutes, or until the muffins are puffed and cooked through.
In the morning, pop your muffins in the microwave for 1 minute or less for a high-protein breakfast on-the-go!