9/9/15

Breakfast Makes Cents

What did you eat for breakfast?

The majority of people would say that breakfast is the most important meal of the day, but how many of us really take the time to eat a nutritious meal before starting our days?

The truth is that breakfast is the most commonly skipped meal, which leaves us missing out on key nutrients to fuel our brains and bodies throughout the work or school day. With school now in full swing and families getting back to their “normal” routines, we want to help encourage both parents and kids to eat a healthy breakfast by providing you with some easy and yummy recipe ideas. These recipes are things that can be prepared ahead of time so that mornings in the kitchen don’t have to be as hectic.



Ham, Egg, Spinach & Cheese Breakfast Sandwich
Yields 12 Servings

Ingredients:
•    12 eggs, scrambled
•    2 cups baby spinach
•    2 Tbsp. butter
•    12 slices UltraThin Sargento Colby Jack cheese
•    12 oz. all-natural deli ham
•    12 Light Multi-Grain English muffins

Step by Step:

First, scramble your dozen eggs in a large mixing bowl and lightly coat each muffin tin with butter. Cut up your deli meat into squares; then place a few spinach leaves and about a tablespoon of ham squares in each muffin tin (breaking down the spinach to make the pieces smaller may be helpful).

Next you’ll want to evenly divide the eggs among the tins (each tin should be about ¾ full) and then pop them in the oven for 20-22 minutes at 350 degrees. Once cooled, remove the egg-muffin cups from the muffin tins.

Use one egg-muffin cup and one slice of cheese for each English muffin to create individual sandwiches. Just like that – you have a quick, nutritious, and affordable on-the-go breakfast!

Options for consuming:
  • Eat them immediately
  • Make the sandwiches and freeze them for a quick and easy breakfast later
  • Freeze just the egg-muffins and add them to the English muffin at time of consumption
  • Re-heating instructions:
    • Microwave on high for 90-120 seconds
Other simple breakfast ideas:


Pumpkin Pie Overnight Oats
Serves 1

Ingredients:               
-    ½ cup skim milk       
-    ¼ cup rolled oats
-    ¼ cup canned pumpkin
-    1 Tbsp chia seeds
-    ½ Tbsp pure maple syrup
-    ½ tsp pumpkin pie spice

Directions:
1.    Combine all ingredients in a jar and mix until fully combined
2.    Place in the refrigerator overnight
3.    Enjoy in the morning!

Sausage, Egg, and Cheese Breakfast Burrito
Serves 6

Ingredients:
-    6 tortillas (of choice)
-    12 eggs, scrambled
-    6 oz. cooked breakfast sausage
-    1 cup shredded 2% milk Colby jack cheese
-    Salsa, optional

Directions:
1.    Cook breakfast sausage according to package directions
2.    Scramble eggs in a large skillet
3.    Once eggs are done, mix in cooked sausage
4.    Divide egg and sausage scramble evenly among tortillas
5.    Top with cheese and roll-up burrito style

Options for Consuming:
  • Eat them immediately
  • Wrap in foil and freeze for later
  • Freeze just the egg and sausage scramble to later eat in a tortilla
  • Re-heating instructions:
    • Microwave on high for 90-120 seconds
Inspired by Rabbit Food for My Bunny Teeth and Macheesmo

Prepared by: Kathy Olansen & Courtney Lowe, TTU Dietetic Interns

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