Ensure Your Breakfast Everyday

Breakfast imageWe often hear breakfast is the most important meal of the day; where is the reasoning? According to John Ivy, PhD, in his article, Why Breakfast is the most important meal of the Day, “breakfast is a critical meal because it influences practically every dimension of our being during the course of the day.” He goes on to list its influences; it increases blood glucose levels back to normal after sleeping overnight, it impacts the pattern of food consumptions for the duration of the day, it can increase physical and mental performances, as well as other benefits…  Ok, so we can agree it is pretty vital to our day. But what happens on the days that you wake up late, or you don’t have time to cook? In the past you might have skipped breakfast or grabbed something processed; not anymore, because you are taken care of.

To ensure you start your day off right, you need a strategy. Whether you need to prepare ahead of time, or need something extra quick, your breakfast planning can start here.

 

Overnight Breakfasts

Crockpot Bake from Familyfreshmeals.com

Ingredients

  • 1 dozen eggs
  • 1 cup of milk
  • 2 lbs of hash browns
  • 1 lb of cut up bacon or your choice of meat
  • ½ cup of diced onions
  • 3 cups of shredded cheddar cheese
  • ¼ teaspoon dry mustard
  • ¼ teaspoon garlic powder
  • 1 tsp salt
  • ½ tsp pepper

Instructions

  1. Beat together the eggs
  2. Add milk, garlic powder, mustard, salt and pepper to the egg mixture. Set mixture aside.
  3. Layer hash browns adding pepper and onions on each layer.
  4. Add bacon overtop hash brown layer.
  5. Top the layers with 1 cup of cheese.
  6. Repeat steps 3-5 until you have 2-3 layers.
  7. Pour egg mixture over the layers.
  8. If your hash browns were frozen cook on low for 7-8 hours, otherwise cook on low for 6-7 hours.

 

Quick Morning Breakfasts

 Avocado Toast from foodnetwork.com

Ingredients

  • One 8oz. ripe avocado, halved, pitted, and peeled
  • Salt and black pepper
  • 4 sliced of whole grained bread
  • 1 clove of garlic
  • 2 tbsp. extra-virgin olive oil or unsalted butter
  • Optional: crushed red pepper flakes

Instructions

  1. Mash avocado with fork in small bowl and season with salt and pepper. (Less salt the better)
  2. Toast bread and rub garlic on toast for additional flavor.
  3. Lightly brush toast with oil.
  4. Add the avocado mixture, and top with red pepper flakes if desired.

 

Week Preparation Breakfasts

Scrambled Egg Breakfast Muffins from allrecipes.com

                ***Kari’s Favorite

Ingredients

  • ½ lb. of your choice of meat
  • 12 eggs
  • ½ cup chopped onion
  • ½ cup chopped green bell pepper
  • ½ tsp. salt
  • ¼ tsp. ground black pepper
  • ¼ tsp. garlic powder
  • ½ cup shredded cheddar cheese

Instructions

  1. Preheat oven to 350 degrees F. Lightly grease 12 muffin cups or line with paper muffin liners.
  2. Cook meat in large skillet until evenly browned. Drain, and set aside.
  3. Beat together eggs, then add in onion, green pepper, salt, pepper, and garlic powder.
  4. Mix in the meat and cheddar cheese.
  5. Spoon mixture into muffin cups until about 1/3 full.
  6. Bake in oven for 20 to 25 minutes, or until fully cooked.

*** You can then store muffins in freezer and heat them up for breakfast each morning.

 

More Recipes!

***For Over-night Oat recipes go to Quakeroats.com

*** For smoothie recipes go to Readersdigest.com

***For additions breakfast muffin recipes go to Myrecipes.com

Keywords: Healthy, Breakfast, Plan

 

 

 

Thank you for reading and remember to eat!

…Until next time… Carry on.

Kari Rebman

Grilling!

Grilling VisualGrilling is often times associated with summer or a dinner time celebration. But what’s more difficult for a college student, finding WHAT to grill or WHERE to grill? If you don’t live on campus, you really don’t have a grill, but once you find the grill, what do you grill? Chicken? Hamburgers? They all sound so good, but you want to show off your grilling skills for all the lady friends you have out there. But this link will direct you to a fantastic website on how to whip up some easy grilling recipes! I have decided to highlight my favorite two recipes and give you how to create them in a nutshell, just in case your mind isn’t back in the reading/college mindset yet.

 

Grilled Corn on the Cob: If done right is packed full of vitamins, nutrients, and amino acids, if your curious, check out this site to see all the benefits of corn! Steps:

1) Pour the water into a large pot, and stir the sugar and 1/2 cup salt together until dissolved. Place the ears of corn into the pot, and allow to soak at least 30 minutes. (Easy enough to do in the dorms)

2) Preheat an outdoor grill for high heat, and lightly oil the grate.

Remove the corn from the soak and grill the ears, turning every 2 to 3 minutes to cook the kernels on all sides. Brush the grilled corn with butter, and season to taste with salt and pepper.

Honey Mustard Grilled Chicken: Grilled chicken is such a versatile, endless opportunity meal, chicken breasts are packed with protein and other essential vitamins and minerals, check out the nutritional information here. Steps:

1) Preheat the grill for medium heat.

2) In a shallow bowl, mix the mustard,honey, mayonnaise, and steak sauce. Set aside a small amount of the honey mustard sauce for basting, and dip the chicken into the remaining sauce to coat.

3) Lightly oil the grill grate. Grill chicken over indirect heat for 18 to 20 minutes, turning occasionally, or until juices run clear. Baste occasionally with the reserved sauce during the last 10 minutes. Watch carefully to prevent burning!

 

Grilling in the dorms, or even off campus isn’t as hard as it sounds. One trip up to your room to prep the food and the walk of fame with the beautifully done food is all it takes. Planning, shopping and being ready to drool over the food will be the hardest parts.

“Success is a journey but we treat it like a place and it doesn’t make sense if you don’t you enjoy the ride.”

-Riley Pink