Seen on Arizona Midday: Easy Breakfasts

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

August 13, 2012 • 0 comments

Reported by Megan Hall

Breakfast, which has been shown to assist in weight control, is a great way to get your day started on a healthy note. And you’re much more likely to choose a healthy option if it’s convenient for you. This means keeping your pantry and fridge stocked with fruits, whole grains, low-fat milk or milk products, and lean protein options that you can mix and match to create an endless array of easy breakfast choices.

Cold breakfast cereal with milk is a common staple, but it can get a little boring. Sprinkle fresh mangoes and coconut over cinnamon-almond granola and vanilla yogurt. (Disclosure: Michelle works closely with the National Mango Board.) Add different kinds of dried fruit and nuts to oatmeal, or try topping shredded wheat cereal with fresh summer berries.

And to ensure that your breakfast stays with you until lunch, make it a priority to include a source of lean protein. Some easy ideas:

• Hard-boiled eggs are delicious drizzled with olive oil, salt, and pepper, and they make a great meal paired with whole-grain toast and some seasonal fruit.
• Use a microwave egg poacher to make a soft egg on toast—ready in 60 seconds! Serve with sliced tomato.
• You can incorporate low-fat cottage cheese into a breakfast that’s savory (sprinkle with garlic powder and Italian seasoning) or sweet (stir in natural fruit preserves or no-sugar-added canned fruit).
• A mango lassi with peanut butter has serious staying power.
• Pair sunflower seed butter with apple slices. And two tablespoons of sunflower butter contains the same amount of protein as an egg—seven grams. Some brands are friendly for peanut-free schools.