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Quick and Healthy Breakfast Recipes

By Jessica Wu, Contributing Writer


Around the world, many students are preparing for the upcoming school year. School mornings can be a hassle, and creating a healthy meal in the morning can be a struggle. This list of quick and healthy recipes can help diversify your breakfast choices, as well as shorten your morning routine!



Overnight Oats

What you need

  • Oats (½ cup)

  • Any type of milk (¾ cup)

  • Pure vanilla extract (½ tsp.)

  • Maple syrup (2 tsp.)


Instructions

  1. Add milk, maple syrup, oats, and vanilla to a glass container with a lid. Stir well.

  2. Refrigerate overnight.

  3. When ready to eat, stir and add toppings such as fruit, granola, nuts, coconut flakes, etc. If the oats are too thick, add some more milk. Add more maple syrup to taste if needed.




Avocado Toast with Egg

What you need

  • Eggs (2)

  • Multigrain or whole grain bread (2 slices)

  • Small Avocado (1)

  • Lime juice (1 tsp.)

  • Salt and pepper (To taste)

Instructions

  1. Prepare toast and eggs to preference. (I recommend a fried sunnyside egg)

  2. Mash avocado with lime juice, salt, and pepper.

  3. Spread the avocado evenly on each slice of toast and top with a fried egg. If you want, this is the time to add additional seasoning. (I recommend chili flakes for a bit of a kick!)



Healthy Breakfast Sandwich

What you need

  • Large Eggs (12)

  • Cooked chicken or turkey sausages, diced (4)

  • Large onion, chopped (1)

  • Bell pepper, finely chopped (1)

  • Large kale leaves, rib removed and chopped (5) (baby spinach works too)

  • Avocado or olive oil (1 tbsp.)

  • Milk or water (¼ cup)

  • Baking powder (1 tsp.)

  • Whole wheat burger thin buns, english muffins, or bagels (12)

  • Cheese of choice (12 slices)

  • Salt

  • Cooking spray

  • Parchment paper and aluminum foil

Instructions

  1. Saute veggies: Preheat a non-stick pan on medium heat and swirl oil to coat it. Add onion and saute for 3 minutes, stirring occasionally. Add bell pepper and saute for another 3 minutes. Add kale, a pinch of salt/pepper, saute for another minute, stirring a couple times.

  2. Preheat the oven to 375 degrees fahrenheit and spray the bottom/sides of a large 16 x 11 baking sheet with cooking spray.

  3. In a large bowl, add eggs, milk, baking powder, and a pinch of salt/pepper. Whisk well.

  4. Add cooked veggies and sausage to the egg mixture. Stir well.

  5. Pour onto the baking sheet, distributing sausage and veggies evenly with a fork. Bake for 25 minutes uncovered.

  6. Remove eggs from the oven. Use a flat spatula to loosen the eggs from the edges of the baking sheet. Then use the same spatula to cut the eggs into 12 squares. Make sure to loosen the eggs on the bottom.

  7. Tear 12 pieces of unbleached parchment paper 1 inch wider than a bun. Tear 12 pieces of aluminum foil 2 times wider than a bun. Open the bun, and place egg on the bottom part, topping with cheese and closing with the top bun. Wrap in parchment and then in aluminum foil tightly.

Options when reheating:

  1. Open sandwiches and bake at 425 degrees F. If they are fresh, bake for 10 minutes. If they are frozen, bake for 15-20 minutes.

  2. Open sandwiches and bake at 425 degrees F. If they are fresh, bake for 10 minutes. If they are frozen, bake for 15-20 minutes.

Storage:

These sandwiches can be refrigerated for up to 5 days.

These sandwiches can be frozen in a resealable gallon bag for up to 3 months.





Flower Power Sunny Side Eggs

What you need

  • Large bell pepper (1) or 4 bell peppers in different colors

  • Vegetable oil (1 tbsp.)

  • Large eggs (4)

  • Chopped parsley, for garnish

  • Salt and pepper (¼ tsp. each)

Instructions

  1. Slice bell pepper (or 4 in different colors) horizontally to make four 1/2 inch-thick rings and remove inner white flesh/seeds.

  2. In a nonstick skillet, heat vegetable oil on medium. Cook peppers for 2 minutes. Turn peppers over and crack an egg into the center of each ring. Cook, with the pan covered, until eggs have reached their desired doneness. Season with salt and pepper

  3. To serve, garnish with chopped parsley.






3-Ingredient Chia Pudding

What you need

  • Chia seeds (2 tablespoons)

  • Any type of milk (½ cup)

  • Honey or any other type of sweetener (1 tsp.)

  • Fruit of your choice

Instructions

  1. Pour ingredients in a jar and mix well. Let it settle for 2-3 minutes and then mix very well till you see no clumping.

  2. Cover the jar and store in the fridge overnight.

  3. When you’re ready to eat, top the pudding with your favorite fruits.




Source for image: https://www.netclipart.com/isee/wbiiix_breakfast-clip-art-healthy-breakfast-clipart/


Sources

https://simplegreenmoms.com/skinny-fried-egg-avocado-toast/

https://ifoodreal.com/breakfast-meal-prep/

https://www.womansday.com/food-recipes/food-drinks/a16764124/scrambled-egg-tacos-recipe/

https://feelgoodfoodie.net/recipe/3-ingredient-chia-pudding/



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