4 Fast Breakfast Favorites

Here are 4 of my favorite breakfasts that I usually rotate through the week…and they take me no less than about 5-10 minutes to prepare. It’s all about making it habit and part of your routine.

Here are 4 of my favorite breakfasts that I usually rotate through the week…and they take me no less than about 5-10 minutes to prepare. It’s all about making it habit and part of your routine.

Simplicity is key…try not to overthink things. I try to keep all my meals as whole, natural foods as possible with little to no pre-made or processed foods.

Poachers & Spinach

One of my favorite breakfasts…especially when I have a jammed packed day and I need long-lasting energy from solid protein and good carbs. I have an egg poacher (you can get these in home goods stores or online)…all you do is bring about 1/2 inch of water on the bottom of a saute pan to a boil (about 1-2 minutes), spray your eggs cups with non-stick spray, crack your eggs in, cover and cook 3-4 minutes or until you have the egg consistency you prefer (I like mine about over-medium). I cook up 1-2 bags of frozen spinach (about 5 minutes while the eggs are cooking) and keep it for the rest of the week. Spinach is the healthy girl’s best friend! High-fiber, anti-oxidants, and even protein! And of course I add fruit  at all my breakfasts.

Anti-Instant Instant Oatmeal

Oatmeal is one of the best foods on earth. You’ve got protein, slow-digesting carbs, and filling fiber. You want to stay away from any “instant” oatmeal…another one of those fancy marketing schemes! I use steel cut or whole rolled oats (I get them either in the large bins that now many stores have including Wegmans or buy them in the organic section…they are usually surprisingly cheaper and tastier than the mainstream brands). I do about 1/3 cup oats with 2/3 cup water (or you can do skim/low-fat milk) and pop it in the microwave for about 30-seconds at a time until it’s the consistency you like. Usually no more than about 2 minutes. I then add a small spoonful of almond butter, some cinnamon and berries (or a few dried cranberries for a little extra sweetness).

Make-ahead Quiche Cups

This is probably one of the most popular recipes with my clients because you can make these ahead, even freeze them and pop a few in the microwave and eat them on the go. Get creative with the veggies you use!

  • 3 large eggs
  • 1 package frozen chopped spinach (10 oz.) or one large bunch fresh spinach
  • 3/4 cup shredded cheese (suggested: parmesan or goat cheese)
  • 1/4 cup diced peppers of choice
  • 1/4 cup diced onions
  • Any veggies that you like! Get creative!
  • Salt and pepper to taste (I suggest kosher or sea salt)

Makes 12 mini-quiches
Need: muffin tin, cooking spray, oven

1. Heat oven to 350F

2. Spray the muffin tin cups with the cooking spray. Be sure not to omit this step, or the quiches will stick badly to the baking cups.

3. Thaw and drain spinach

4. Mix the spinach, eggs, cheese, peppers, onions, hot pepper sauce, salt in a bowl.

5. Fill the muffin tin cups with the mixture.

6. Bake at 350F or 20 minutes. You will know they are done when a knife inserted in the middle comes out clean.

Quinoa Cups

  • 1 cup cooked quinoa, warmed
  • 1/2 cup shredded cheese (suggested: parmesan or goat cheese)
  • 2 eggs
  • 1 clove garlic, minced
  • 1 teaspoon salt
  • 1/3 cup chopped fresh or frozen spinach

Preheat oven to 350 degrees. Spray muffin tin.

  1. In medium bowl, mix the warm quinoa with the cheese to melt the cheese. Add eggs, garlic, salt, and spinach leaves. Stir to combine.
  2. Spoon mixture into muffin tin. Bake at 350 degrees for 20 minutes. Let cool for 10 minutes.

Enjoy these recipes and don’t fear getting creative to make them your own! You may wonder why I don’t add the nutrition facts for the meals…because honestly, I don’t know them. Sure, I could do the math and figure it out…I know how to do that. But we need to get out of the mindset of calorie-crazy and start focusing on HOW WHAT WE EAT MAKES US FEEL. If you have one of the breakfasts above and are starving an hour later, you probably didn’t eat enough. Or if you feel sluggish, maybe you ate too much. Start connecting how you feel with what you eat. And this, my friends, is a healthy approach to eating!

Buon Appetito!

Lindsay Vastola

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