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NIFS Healthy Living Blog

Spring Forward with Quick, Healthy Breakfasts

GettyImages-901234842Daylight Saving Time is coming, and with that we lose an hour of sleep. Studies have shown that the week following springing forward, car accidents increase by 20 percent. Cardiovascular events also increase, with a 24 percent higher incidence of heart attacks the Monday following Daylight Saving Time. In addition to an increase in accidents and heart attacks, people are also suffering from not only losing that one hour of sleep from Saturday into Sunday morning, but for up to a week Americans can lose 40 to 50 minutes of sleep per night due to their sleep/wake cycle being thrown off.

One of the main excuses people give for skipping breakfast is time. Now add in almost an hour of lost sleep, and that week following Daylight Saving could be a week of running late and missing breakfast, or the temptation to stop at the drive-through lane. Instead, here are some quick and easy breakfasts that can be useful for Daylight Saving or anytime throughout the year.

Egg Muffins

Ingredients:

12 eggs
½ tsp seasoned salt
2 to 3 TB diced onion
1 cup cooked diced or crumbled ham, bacon, or sausage
Pepper to taste
¼ tsp garlic powder
¼ cup diced red bell pepper
¼ cup sautéed and diced mushrooms
1 cup shredded sharp cheddar cheese
½ cup shredded baby spinach

Instructions:

  1. Preheat oven to 350 degrees.
  2. Spray a 12-cup muffin pan with nonstick cooking spray.
  3. In a large mixing bowl, beat eggs. Add remaining ingredients and mix together.
  4. Scoop ⅓ cup of mixture into each muffin cup. Bake 20–25 minutes or until the center of the muffin is completely cooked.

Baked Apple Cinnamon Steel-Cut Oats

Ingredients:

1 Tbsp butter 
2 cups steel-cut oats 
4 cups boiling water 
2 tsp cinnamon 
3 apples, peeled and diced 
¼ cup brown sugar 
1 tsp salt 
2½ cups milk 

Brown sugar, maple syrup, fruit, nuts (optional toppings)

Instructions:

  1. Preheat oven to 375 degrees and grease a 9 x 13-inch pan.
  2. Melt butter in skillet and add oats. Stir until lightly toasted.
  3. Put oats in a large mixing bowl and pour boiling water over them. Add apples, cinnamon, brown sugar, and salt and stir until combined. Add milk and stir.
  4. Pour into prepared dish and bake 50–60 minutes or until browned and set.
  5. Stir oatmeal before serving and then add toppings as desired.

Peanut Butter and Banana Smoothie

Ingredients:

2 overripe, frozen large bananas
4–6 TB peanut butter or Pb2 (powdered peanut butter)
1 cup vanilla Greek yogurt
1 cup milk
optional ⅓ cup quick oats or rolled oats

Instructions:

  1. Blend the oats until a fine powder forms, then add all remaining ingredients and blend until smooth.
  2. Drink immediately, or store in a covered container in the refrigerator if you make the smoothie the night before.

Makes 2 servings.

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: healthy eating recipes breakfast sleep protein