Wednesday, July 16, 2014

3 in 5 - quick & clean breakfast

Mornings are my “me time.” Daniel needs a good 10 hours of sleep every night, so I like to use the early hours to have a quiet time, work out, finish chores and prep dinner. That way, when I get home for work, all I have to do is relax and spend whatever time I can with my busy dental student. 

Undoubtedly the best part about moving Downtown was going from a 30-minute commute to 5 minutes. When it’s not 95 degrees with 100% humidity, I’ll only be a short walk away. Plus, that’s 25 extra minutes to sleep in, read a book or just make my mornings less rushed.

My first working morning in the new apartment was just that: bliss. So you can only imagine my disappointment when I learned later that day my office hours would be increasing AND starting 30 minutes earlier. All of the sudden I had to leave for work even earlier than when I lived across town.

For the past couple of weeks I’ve been struggling to fit everything I “want” to do in the morning. When I’m hurting for time, the first thing to go is a healthy breakfast - the most important meal of the day. It’s just so much easier to grab a bowl of Lucky Charms or just skip it altogether. But both of those options leave me starving by 10 a.m.

So I’ve discovered three meals that I can make in less than 5 minutes, and they’re equally delicious as they are clean. Hopefully they’ll make your mornings much less rushed and much more enjoyable, too.

1. Easy Breakfast Egg Sandwich

I love eggs for breakfast, but I hate getting out pans and then having to wash them. This way I can just throw the cereal bowl in the dishwasher and be done!

-2 eggs
-handful of spinach
-sprinkle of shredded cheese
-salt, pepper & paprika to taste
-whole wheat bread, bagel or english muffin

1. Put your bread/bagel/english muffin in the toaster.
2. Coat a cereal bowl with olive oil cooking spray - for dish-washing’s sake, you don’t want to skip this step.
3. Crack two eggs in the bowl and whisk with a fork.
4. Shred up a handful of spinach and mix it with your eggs and your cheese. (If I have any onions or pepper prepped for an omelet, I’ll add some of that, too.)
5. Season the mixture according to your tastes.
6. Put in the microwave for 1 minute. Check on it and keep cooking it until the eggs are cooked through. It takes me 1 minute and 15 seconds.
7. Plop the egg mixture on your toasted bread and eat with some fresh fruit.

2. Sneaky Spinach Smoothie

This is my favorite smoothie. Ever. It tastes like a chocolate milkshake, but it’s packed with lots of good stuff.

-1 banana (preferably frozen)
-½ cup almond milk
-handful of spinach
-1 tablespoon of PB2, natural peanut butter or almond butter
-1 tablespoon of unsweetened cocoa powder
-1 scoop of vanilla whey protein powder (optional)
-ice cubes (to preference)

1. Put all the ingredients into a blender.
2. Blend until desired consistency.

3. Protein-Packed Parfait

Plain Greek Yogurt is usually not my thing. But it has all the protein without all the added sugar. With this recipe you add natural sugar with the maple syrup and you get to control the amount.

-1 cup Plain Greek Yogurt
-1 tablespoon of almond butter (or natural peanut butter)
-1 tablespoon of maple syrup
-favorite fruit
-favorite nuts (optional)
-shredded unsweetened coconut (optional)
-dark chocolate chips (optional)

1. Mix the yogurt, almond butter and maple syrup until well combined. 
2. Chop up your fruit and toppings and add on top. 

I’m always looking for new, quick and healthy breakfast options. What’s your go-to?

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