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10 beat-the-clock breakfast ideas
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Here are 10 ideas for breakfast in five minutes or less from registered dietitian Carol Harrison:
-- Two-minute scrambled eggs in a cup: Spray a mug with non-stick spray. Pour in 2 beaten eggs mixed with 30 ml (2 tbsp) milk. Cover with plastic wrap, leaving small gap for steam. Microwave on medium-high for 1 minute and 30 seconds to 1 minute and 45 seconds, stirring several times during cooking. Cover and let stand for 30 seconds to 1 minute. Serve with whole-grain toast and a pear or any fruit on hand.
-- Breakfast to go: Fruity smoothie in a vacuum flask; bagel with almond butter and apple slices.
-- Lunch for breakfast: Tuna salad made with sliced red grapes and chopped lettuce stuffed into 1/2 a whole-wheat pita plus yogurt.
-- Make-ahead breakfast: Hard-boiled egg (they keep for a week in the refrigerator with the shell on), yogurt drink, fruit cup and bread sticks.
-- Make-your-own yogurt parfaits: Use any fancy dessert cups. Toppings can include pecans, walnuts, dried cranberries, cherries or chopped apricots, raisins, vanilla, cinnamon, any chopped fresh, unsweetened frozen or canned fruit, dry whole-grain or high-fibre cereal, granola, coconut. Organize toppings the night before.
-- English-style: Canned baked beans served over toast with orange wedges.
-- Dinner leftovers: Reheat and add a glass of milk and piece of fruit.
-- French toast, pancakes or waffles: Make extra on the weekend and freeze. Defrost in the microwave or pop into the toaster. Heat frozen berries in the microwave with a little maple syrup for a fruity topping.
-- Canned lower-sodium vegetable soup: Add any leftover cooked meat, tofu or chicken, brown rice or a handful of frozen vegetables. Serve with whole-grain crackers and seasonal fruit.
-- CLT sandwich: Cheese, lettuce and tomato layered on a whole-wheat English muffin plus grapes and yogurt.
Source: Registered dietitian Carol Harrison.
-- The Canadian Press
Republished from the Winnipeg Free Press print edition September 19, 2012 D1
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