Being a student can prove to be quite overwhelming at times. Many students unfortunately feel the need to skip out on breakfast due to lack of time in the morning. Skipping a morning meal can lead to excessive hunger, irritability, and lack of focus. Let’s rethink this!
One way to incorporate a morning meal into a busy schedule is to wake up a little earlier. No one wants to hear this, but waking up 20 minutes earlier can actually make all the difference in the world! Spare 5 minutes to prepare a quick meal of nonfat greek yogurt, fresh berries, and granola, then take the remaining 15 minutes to mindfully eat your creation. Waking up early can be a drag, but your morning will be much more enjoyable when your belly is filled with the fuel it needs!
Another inventive way to incorporate a morning meal with a time constraint is to “meal-prep.” Plan ahead by preparing breakfast foods of your choice on Sunday that you can quickly heat- and-eat throughout the school week. Here are two delicious and easy recipes that can be made ahead for the week:
Healthy Breakfast Egg Muffins
PREP 10 MINUTES COOK 25 MINUTES YIELD 12 MUFFINS
Ingredients
12 large eggs
1/4 cup nonfat milk
1 cup chopped fresh spinach
3/4 cup quartered cherry tomatoes
1/2 cup diced onions
Sliced avocado, for serving
Salsa, for serving
Crumbled cotija or feta cheese, for serving
Instructions
1. Preheat the oven to 350°F. Grease a muffin pan with cooking spray.
2. In a large bowl, whisk together the eggs, nonfat milk and 1/2 teaspoon pepper. Stir in the spinach, tomatoes and onions.
3. Divide the mixture evenly between the 12 muffin pan cups and bake the muffins for 20 to 25 minutes, or until the egg is fully cooked. Remove the muffins from the oven and let them cool for 5 minutes in the pan then use a knife to loosen the muffins from the cups.
4. Top each muffin with sliced avocado, a dollop of salsa and a sprinkling of cheese then serve.
*Note: Feel free to substitute any of the veggies with veggies of your choice! I made the ones in the picture with green bell peppers and green onions.
*Recipe taken from Just a Taste
Banana Oatmeal Pancakes
Easy Blender Banana Oatmeal Pancakes. These healthy oat pancakes use mashed banana
and Greek yogurt and contain no butter, no sugar, no flour, and no oil.
YIELD: 10 pancakes (1/4 cup batter each)
PREP TIME: 5 minutes
COOK TIME: 15 minutes
TOTAL TIME: 20 minutes
Ingredients:
1 1/2 cups rolled oats or quick oats (gluten free if needed; do not use steel-cut oats or instant oats)
1 1/4 cups mashed banana (about 2 very large bananas)
1/4 cup plus 2 tablespoons nonfat plain Greek yogurt
1/4 cup plus 2 tablespoons nonfat milk (or substitute milk of choice)
3 large eggs
1 tablespoon honey
1 1/2 teaspoons baking powder (I recommend aluminum free)
3/4 teaspoon ground cinnamon
1/2 teaspoon kosher salt
1/2 teaspoon ground nutmeg
Optional for serving: maple syrup, butter, honey, Greek yogurt, fresh fruit, peanut butter, or any other pancake topping you love
Directions:
1. If you’d like to keep the pancakes warm between batches, preheat oven to 200 degrees F.
2. Place the oats in the bottom of a blender. Process a few times to grind, then add the mashed banana, Greek yogurt, milk, eggs, honey, baking powder, cinnamon, salt, and nutmeg. Blend on high speed, stopping to stir a few times as needed, until the batter is very smooth and well combined, about 2 minutes. Let sit 10 minutes.
3. Heat a griddle or skillet over medium low. Brush lightly with olive oil or melt a little butter in the pan. Pour 1/4 cup of batter onto the hot griddle into the shape of a heart and cook 3 minutes, until the edges look dry (bubbles may not form on top). Flip and continue to cook for 1 to 2 additional minutes. Repeat with the remaining batter, adding a little more oil to the pan between batches as needed. Keep the pancakes warm between batches in a 200 degree F oven, if desired. Serve warm with desired toppings.
*Recipe taken from Well Plated by Erin
Here is a picture of the two recipes together, yum!
Mornings can be hectic, but having a satisfying breakfast can make for a great day ahead! Give yourself the time you need to eat a healthy, satisfying morning meal, and maybe even prep ahead!
Brittany York is a senior nutrition student with an option in General Dietetics. She is from Ventura County, California and is studying to become a registered dietitian. Brittany currently works as a Community Nutrition Assistant at the Center for Healthy Communities and is starting a clinical nutrition externship at Enloe Medical Center’s Cardiac Rehab Center. She also directs and choreographs for Momentum Chico State Dance. In her free time, Brittany enjoys dancing, cooking, and going to the beach.
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