Have you read all of the crazy conflicting information about certain health habits in the media? Well this week I’m busting three nutrition myths with scientific evidence.
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I always thought I was a morning person…until I had to be at work at 7am that is. I normally love waking up early and giving myself plenty of time to leisurely get ready for the day and make myself a nice breakfast. Well when you’re already waking up at 5:45am giving yourself extra time in the morning just isn’t going to happen. During this internship rotation I’ve learned that I need to have as little as possible to do in the morning in order to get to work on time and not be in a total frenzy. Because of this, I’ve learned a few delicious make-ahead recipes for breakfast. These can either be made the night before or at the beginning of the week and you can easily just grab them on your way out the door.
Blueberry Almond Overnight Oats
1/4 cups oats (I use Old Fashioned)
1/3 cup milk (I used skim)
1/4 cup greek yogurt (I used Greek Gods Honey Vanilla)
2 tsp maple syrup
1/4 cup blueberries
10 or so almonds, chopped
Mix everything together in a sealable container and refrigerate overnight. I normally put mine in a mason jar or an old peanut butter jar. I think the honey vanilla yogurt really adds to the taste of these oats and it just never gets old!
Egg Muffins (Makes 10)
8 egg whites
1 small tomato, chopped
2 scallions, chopped (or any type of onion you want)
1 small jalapeño, chopped
6 oz pork sausage without casing
Preheat oven to 350F. Cook sausage in a frying pan and prepare vegetables. Add everything in a bowl and whisk together until combined. Prep a muffin tin with non-stick spray and divide the egg mixture evenly over 10 muffins. Cook for 20-25 minutes, or until cooked through. These muffins are really easy and keep well in the fridge. I tend to bring 2 with me each morning and just heat them up for a few seconds at work!
These two meals are so quick and simple. They save so much time during already busy mornings before work.
What do you eat when you have an early morning?
I love love love fruit, I could eat fruit all day. Vegetables is a different story. Don’t get me wrong, I do love vegetables, I just find them harder to work into my meals than fruit, and I don’t think I’m alone in that. I love working veggies into my breakfast, just to start the day off on the right foot.
This week I came up with three different recipes to add vegetables to your morning meal. Bonus: They’re all super easy.
- Breakfast Smoothie with Spinach: Smoothies are a great way to add vegetables to your breakfast. You can add spinach and literally not taste it at all.
1/2 cup blueberries
1/2 cup pineapple
1 cup spinach
1/2 cup almond milk (or milk of choice)
about 1 cup of ice
Add everything to a blender and blend until smooth. If you prefer a thicker smoothie, add more ice.
2. Veggie Scramble- sauteeing veggies in a scramble is another one of my favorite ways to add vegetables to my morning meal. I use peppers and onions often, but you could also do spinach, or whatever veggies you love most.
1/2 green bell pepper
1/4 yellow onion
1 Tbsp mixed cheese
1 Tbsp salsa
Chop peppers and onions and add to a greased frying pan. Sauté until the vegetables are starting to brown. Add your scrambled eggs and mix and cook until completely cooked through. Top with cheese and salsa if desired.
3. Spinach and Tomato Egg Muffins- These are another recipe that you can really customize to your favorite veggies. I made these with spinach, tomato, and onion, but I also think it would be really tasty with asparagus or peppers.
1/2 cup chopped tomato
1/2 cup chopped spinach
1/4 cup chopped yellow onion
1/2 cup shredded cheese of choice (I used a Mexican mix)
1 clove garlic
salt and pepper to taste
Preheat oven to 350F. Add all 6 eggs to a large bowl and whisk together. Add all other ingredients and mix until combined. Grease a muffin tin and pour egg mixture into the tin. I used regular sized muffin tins, but these would probably also work well as mini muffins. Bake for 20-25 minutes until the muffins are cooked all the way through. Makes 6-8 muffins.
I hope you enjoyed this video! Let me know if you all have any other ways to add veggies to your breakfast.