Create Healthy & Nutritious Breakfasts at Home
Breakfast’s reputation as the most important meal of the day is long-standing and well earned. By now, most of us know that starting the day off with a healthy and nutritious meal makes it easier for us to follow healthier patterns throughout the day.
We know that a cup of coffee is not going to hold us over until lunch time and that box of donuts in the staff kitchen is going to start looking pretty good around 10:30am. But who has time for more than a quick cup of Joe on the go these days? Between work, meetings, school, appointments, practices, lessons, gym sessions, grocery shopping it’s a wonder we ever have a chance to eat a proper meal.
Packed as your schedule may be, it’s important to fuel your body the right way, starting with – you guessed it – breakfast.
Nowadays we have the magic of technology on our side. Let’s use it to our advantage to help us whip up something wholesome and delicious to start the day off right!
The Pressure Cooker
Eggs are a great source of protein and are also low in calories and fat. It’s one of the best foods to start your day with because it will fill you up and keep you satisfied. Eggs can be a hassle, especially in the morning when you’re left cleaning up multiple bowls, appliances and greasy frying pans.
Pressure cookers represent ease, convenience and efficiency in the kitchen. And in the mornings, this is exactly what’s needed.
Use the pressure cooker to make your own Egg Muffins. It takes less than 10 minutes to cook and it’s a great way to eat eggs on the go! Mix the dry ingredients you want to include with your eggs, such as chopped green onion, grated cheese, tomatoes, or pre-cooked bacon bits. Divide evenly into silicone muffin cups. Beat the eggs with salt and pepper, then pour the mixture into the muffin cups.
Place the muffin cups on the steamer basket inside the pressure cooker and set on high for 8 minutes. Enjoy straight away or store them in the fridge for a quick breakfast throughout the week. Grab one on your way to work, or slice and put between whole wheat toast for a quick egg muffin sandwich!
Starting the day with only a cup of coffee is not substantial, but a glass of juice is a completely different story. Get creative with a juicer and invent all sorts of tasty combinations of fruit and vegetable juices. By “juicing” you use a larger amount of produce than you could actually eat, so you are able to consume a much higher amount of vitamins and minerals found in these fruits and veggies.
Try spinach, cucumber and celery juice as spinach is high in calcium, iron and potassium. Combine grapefruit, carrot and ginger for a vitamin C and fiber packed punch. Mix mango and pineapple for a sweet and tangy flavor full of iron, anti-oxidants, potassium and fiber.
Using a blender makes it easy to throw together a handful of healthy ingredients in the morning, push a few buttons, and have your breakfast ready to run out the door with you. Smoothies are especially convenient if you’re in a hurry and don’t have time to sit down to a proper breakfast (plus extra time washing those dishes).
For a breakfast smoothie use a few handfuls of fresh or frozen fruit (strawberries, raspberries, blueberries, mango and bananas all work well), a few spoons of plain, low-fat or Greek yogurt and a spoon of honey. Throw everything into the blender and in just a few seconds you’re ready to go. This vitamin and mineral fortified breakfast will hold you straight over until lunch. The protein in the yogurt will keep you feeling full and the calcium is an extra bonus. If you want to go the extra mile, throw in some flax seed, chia or sunflower seed for a dose of zinc, copper and omega-3 fatty acids.
Who doesn’t love the sweet smell of waffles cooking in the morning? It’s enough to get anyone out of bed and ready for breakfast in no time! Home-made waffles are so simple when you have a waffle maker – you can even make the batter the night before and store in the fridge, saving even more time in the morning. And because you only need one appliance to make these tasty treats, clean up is quick too.
The key ingredient to nutritious waffles is in the whole wheat flour. During the process of making all purpose white flour more than half the vitamins, minerals, calcium, zinc, iron and fiber are lost. Whole wheat flour retains almost ALL these precious components, making it a more beneficial choice.
To make the waffle batter you will need: 2 cups whole wheat flour, ½ cup cornmeal, 1 ½ tsp baking powder, ½ tsp baking soda, ¼ tsp salt, 2 large eggs, ½ cinnamon, 2 cups low-fat milk, 2 tsp vanilla extract, ¼ cup brown sugar. Mix flour, baking powder, baking soda, salt and cornmeal in one bowl. Beat the eggs and mix with brown sugar until blended in a separate bowl. Add in the milk and vanilla. Mix dry and wet ingredients together and whisk until smooth.
Preheat the waffle maker and spray with a light coat of non-stick cooking oil. Use 2/3 cup of the waffle mixture to fill the waffle maker and close. In about 4-5 minutes you will have a beautiful, golden brown waffle ready to serve!
The more filling you can fit inside an omelette, the better. But chopping all those veggies by hand can be tiresome and time consuming. Using a food chopper is a more efficient way to make a medley of finely chopped omelette filler.
Use the food chopper to dice up tomatoes, peeled garlic, onion, peppers, broccoli, even bacon strips. You can throw everything in the chopper altogether and in a few short seconds you’ll have a perfectly blended mix to sprinkle inside your eggs. It’s an effortless way to whip up a healthy and hearty breakfast any day of the week.
Cooking a nutritious and wholesome breakfast just got a whole lot easier with these appliances!
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