Tuesday Tip: Prep Easy and Nutritious Breakfasts at Night to Grab in the Morning
By Yehudit Garmaise
Skipping nighttime snacks, when we should be giving our digestive systems a chance to rest, and eating healthy breakfasts the next morning instead, is a recommended strategy for maintaining a healthy weight.
While grabbing a bowl of Honey Nut Cheerios with 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 a more filling breakfast to keep their blood sugar stable, energy high, and concentration razor-sharp.
Berry-Banana Overnight Oatmeal
In a mason jar, layer the following ingredients:
½ c. non-fat milk or plant-based milk
½ c. uncooked oats: either quick or old-fashioned
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
After layering the ingredients in a mason jar, refrigerate 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 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 the granola, so it browns evenly.
Bake until golden brown - about 40 minutes.
Cool completely, and transfer to lidded containers or glass jars.
Store at room temperature for up to two weeks.
Serve on top of yogurt or with milk, berries, and cubed or slices 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, then bake in the morning.
Peel and chop one potato
Place potato in boiling water for 17 minutes.
Preheat oven to 375 degrees.
Preheat the oven to 375˚F. Lightly oil a 12-cup muffin preheat oven to 375 degrees heat 1 T. olive oil in a large skillet over medium heat.
Cook sliced mushrooms, stirring until they begin to release liquid - approximately five minutes.
Saute ½ c. mushrooms and ½ c. onion for four minutes. Add 1 sliced red bell pepper, peeled and chopped zucchini, a handful of spinach leaves, sliced green or black olives and cook, stirring, three to four minutes more. Add a shake of salt, garlic powder, pepper, basil, paprika, and a 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 four eggs, or use the whites from eight 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 sprinkling 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 one minute or less for a high-protein breakfast on the go!