Breakfast is More Than a Meal

Because mornings are often hectic, some families attempt to get by with skimpy breakfasts or skip the meal entirely. You and your children, though, have already gone without food for 8 to 9 hours. Without an honest breakfast, your bodies and your brains – which haven’t any blood-glucose reserves, the brain’s main energy source – have even longer to attend for an energy boost. It’s far better to urge up a touch earlier to possess an entire breakfast.

Is a good breakfast on your agenda?

Because mornings are often hectic, some families attempt to get by with skimpy breakfasts or skip the meal entirely. You and your children, though, have already gone without food for 8 to 9 hours. Without an honest breakfast, your bodies and your brains – which haven’t any blood-glucose reserves, the brain’s main energy source – have even longer to attend for an energy boost. It’s far better to urge up a touch earlier to possess an entire breakfast.

Studies over the last 30 years have confirmed again and again that children who eat a balanced breakfast score significantly higher on tests and are less depressed, anxious and hyperactive than children who eat an unbalanced breakfast or skip the meal.

Breakfast eaters even have improved strength and endurance and aren’t as vulnerable to gnawing hunger pains within the late morning. By making you are feeling full longer, an honest breakfast also can assist you avoid overeating. In adult research, overweight women ate fewer calories the remainder of the day once they had a protein-based breakfast of eggs, toast and fruit spread than women who had a calorically equal breakfast of a bagel, cheese and yogurt.

For either adults or children, an honest breakfast should include a grain food, a protein source, a milk food and your choice of a fruit or vegetable or juice.

For the protein food, nutritious eggs are quick and straightforward to organize and go well with other foods to finish a balanced meal. Pile-It-On Egg Toast, for instance , can assist you awaken taste buds with either a comforting or more exciting flavor combination.

Pile-It-On Egg Toast

3 servings

Cooking spray

3 slices bread

3 eggs

Topping ingredients (see variations)

Cover baking sheet with aluminium foil . Evenly coat with spray. Place bread slices on foil-lined sheet. With 2 1/2- to 3-inch round cookie or biscuit cutter or inverted glass , cut out center of every bread slice. OR, pull out center of bread slice with fingers, leaving 2 1/2- to 3-inch diameter hole. Place cutouts and bread slices on baking sheet. For extra crispness, lightly coat each side with spray, if desired. Break and slip 1 egg into hole in each bread slice. Evenly spread or spoon topping ingredients over bread slice and albumen . Avoid covering ingredient completely.

Place baking sheet on middle rack of preheated 350 degree F oven. Bake until whites are set and yolks begin to thicken and cloud over, but aren’t hard, about 12 to fifteen minutes. (Baking time may vary counting on temperature, amount and thickness of topping foods and exact diameter of hole in bread slice.)

Nutrition information per serving of 1/3 recipe using pumpernickel bread , ham, spinach and a couple of cottage cheese: 200 calories, 8 gm total fat, 228 mg cholesterol, 743 mg sodium, 229 mg potassium, 14 gm carbohydrate, 17 gm protein and 10% or more of the RDI for vitamins A, B12 and C, niacin, riboflavin, thiamin, iron, phosphorus, zinc

Topping Variations: Each variation makes 3 servings.

Ham & Cheese: Use pumpernickel bread. In a small bowl, stir together 1 cup fresh baby spinach leaves (about 1 1/2 oz.), 1/2 cup chopped lean cooked ham (about 3 oz.), and 1/3 cup low-fat pot cheese . Spoon about 1/3 cup spinach mixture evenly onto each egg-and-bread slice. Bake.

Mushroom Pizza: Use Italian bread, a minimum of 4-inches in diameter, sliced 3/4- to 1-inch thick. In a small bowl, stir together 1 cup sliced mushrooms (about 3 1/2 oz.) and 1/2 cup prepared pizza or pasta sauce or salsa. Spoon about 1/3 cup mushroom mixture onto each egg-and-bread slice. Sprinkle with 3 tablespoons shredded low-moisture, part-skim mozzarella cheese, 1 tablespoon per slice. Bake.

Be the first to comment

Leave a Reply

Your email address will not be published.


*