You can have breakfast on the go with a little prep
BY NICOLE MARSHALL MIDDLETON World Scene Writer
Wednesday, October 03, 2012
10/03/12 at 5:33 AM
Mornings aren't for everyone.
Yet we still have to get up, get dressed and be somewhere by a certain time. And even though we know breakfast is important, many of us skip the morning meal.
But with a little planning, you can make a meal ahead that's ready to grab and go when you are.
And you might be surprised at all of the benefits you get from breakfast, said Liz McClurg, a clinical dietitian at Hillcrest Medical Center.
"When they say that breakfast is the most important meal of the day, that is very true. Breakfast helps wake up the metabolism. Overnight, your body has been in a resting state, and that first meal in the morning really starts to wake things up and restore your energy stores."
By skipping breakfast, the body runs on very low energy and stays in that resting state.
"It tells your body there is a famine, a lack of food," McClurg said.
In a study by Kellogg's of nearly 15,000 adults, only 34 percent said that they eat breakfast, McClurg cited.
"But 54 percent said they wish they did," McClurg said.
The most common excuse McClurg hears is that people just aren't hungry in the morning and that they don't have time.
"One thing that you could do is trying making the meal ahead so it is ready to go when you are," McClurg said.
Try recipes and foods that are high in protein and fiber.
"Those two things will help the body feel full longer," McClurg said.
Fiber also helps to prevent cancer and lower cholesterol levels.
She suggested yogurt for a good source of protein. Top it with fruit and granola or make a smoothie out of it.
"They are good to take and drink while on the ride to work," McClurg said.
Make egg dishes such as mini vegetable quiches to reheat and grab before leaving.
"Eating breakfast can also help you lose weight. It helps you feel fuller longer, and you don't have that mid-morning craving for something that is high in fat and high in sugar," McClurg said. "I have also read that you have a tendency to make better choices throughout the day. If you start the day with fruit, you are more likely to choose better food later in the day."
Studies also show that you should try to eat that first meal within an hour of waking up for the maximum benefit.
"It is also a time when you should eat even though you are not hungry. Just something small - it will actually really help out in the long run," McClurg said. "You will give yourself a better performance at work, and you will make better choices when the brain is engaged and the body is awake."
Here are some healthy make-ahead recipes for a breakfast on the go.
BLUEBERRY AND POMEGRANATE OATMEAL SMOOTHIE
1/4 cup uncooked oats (old fashioned rolled oats recommended; do not use steel-cut oats)
1 1/2 teaspoons dried chia seeds
1/2 cup skim milk
1/2 cup pomegranate juice
1/4 cup low-fat yogurt (Greek yogurt recommended)
1 cup frozen or fresh blueberries (not necessary to thaw frozen berries)
1/2 teaspoon vanilla extract
2-3 teaspoons honey, optional (or substitute preferred sweetener)
1. Add oats and chia seeds to blender; blend on high until texture of flour. Add milk and juice to blender; use spoon or spatula to stir in oats/chias from bottom. Add yogurt. Add blueberries. Blend on high until desired smoothness. Taste and add sweetener, if needed. Blend again.
2. Transfer to pint (2 cup) jar or container; refrigerate overnight, or a minimum of 4 hours, so oats and chias can soften. Will keep in refrigerator at least 2-3 days. Shake before drinking.
Notes: If the smoothie is too thick after the fridge soak, add more juice or milk and shake jar/container or return to blender to combine.
For a smoother consistency, return to blender after the fridge soak and blend again.
The smoothie may be frozen after the 4 hour soak in the fridge. To thaw, move to fridge a day ahead so it is thawed for drinking the next day. For faster thaw, place frozen jar/container in bowl of cold water on the counter for 1-2 hours. Shake before drinking.
- adapted from the yummylife.com
LOW FAT GRANOLA BARS WITH BANANAS, CRANBERRIES & PECANS
3 1/2 cup oats
3/4 cup roughly chopped pecans
3 large, ripe bananas
2/3 cup unsweetened applesauce
3/4 cup dried cranberries
3/4 teaspoon ground cinnamon
1/2 teaspoon freshly grated nutmeg
2 tablespoon ground flax seed (or flax meal)
1/2 teaspoon salt
1. Preheat oven to 350 degrees. Line a 9-by-13-inch baking pan with parchment paper, with about 1 inch of parchment paper overlapping the sides.
2. Spread out the oats and chopped pecans on a baking sheet. Place in the oven until they are lightly toasted, stirring occasionally, about 10 minutes.
3. In a medium bowl, mash the bananas with the back of a fork. Stir in applesauce until combined.
4. Transfer the oats and pecans to a large bowl and stir in dried cranberries, ground flax seed (flax meal), cinnamon, nutmeg and salt.
5. Stir the banana mixture into the oat mixture until well combined and starting to clump together. Transfer to the prepared baking dish and press down evenly.
6. Bake until the bars are golden brown and starting to separate from sides of the pan, about 30 minutes. Let cool on a wire rack for 15 minutes.
7. Use the parchment paper to lift the bars out of the pan. Let cool to room temperature, then cut into bars. Serve or store in an airtight container.
- adapted from cookeatshare
CRUSTLESS ZUCCHINI AND BASIL MINI-QUICHES
Makes 48 pieces
1/4 cup cornstarch
1 1/4 cup whole milk
2 large eggs
2 large egg yolks
1 cup heavy cream
3/4 teaspoon kosher salt
1/8 teaspoon nutmeg
Oil, for the pan
1 tablespoon olive oil
4 cloves garlic, minced
2 shallots, minced
2 small zucchini, grated
1/4 cup grated Gruyere or Parmesan cheese
Fresh basil, finely chopped
1. Heat oven to 450 degrees.
2. Prepare batter: Put the cornstarch in a medium bowl. Whisking steadily, slowly pour in 1/2 cup of the milk, mixing until quite smooth. Whisk in the whole eggs and egg yolks, mixing again until smooth, then gradually whisk in the rest of the milk, the cream, salt and nutmeg. Use immediately or refrigerate, covered, for up to one day. If using the next day, be sure to re-whisk.
3. Prepare zucchini mixture: In a nonstick pan, heat oil over medium heat. Add garlic and shallots and stir until fragrant, about 2 minutes. Add grated zucchini, and stir until just softened, another 3-4 minutes. Remove from heat.
4. Oil mini muffin tins well. Put a pinch of grated cheese into each muffin cup, a teaspoon of zucchini mixture and a pinch of chopped fresh basil. Pour 1 tablespoon of the batter into each muffin cup.
5. Bake until the quiches puff and start to turn golden, 15-18 minutes. Let cool for 10 minutes and then carefully run a paring knife around the rim of each muffin cup. Carefully lift each quiche out of its cup.
6. Mini quiches freeze well. Let cool, then freeze in a single layer in a covered container. Reheat on a cookie sheet in a 400 degree oven for about 5-10 minutes.
- adapted from thekitchn.com
Original Print Headline: Breakfast on the go
Nicole Marshall Middleton 918-581-8459
These granola bars are packed with nutrition and portable to boot. CHRISTOPHER SMITH / Tulsa World
With a little advance planning, you can have a breakfast ready to grab and go when you are. CHRISTOPHER SMITH / Tulsa World
A blueberry and pomegranate oatmeal smoothie makes a filling breakfast on the run. CHRISTOPHER SMITH / Tulsa World
Try a crustless quiche for a quick breakfast on the go. CHRISTOPHER SMITH / Tulsa World