- Food and Cooking
A Healthy and Balanced Breakfast Recipe
The Importance of Breakfast
You have heard it once and you will hear it again: breakfast is the most important meal of the day. Breakfast is indeed the most important meal of the day for multiple reasons. First, eating breakfast within an hour of waking allows the body to end the catabolic state (muscle breakdown) that happens naturally during periods of sleep. Eating a full and rounded breakfast with a complex carbohydrate, a fat source, and a quick digesting protein with end the catabolic state and put the body back in its anabolic state that allows the body's muscle to rebuild and strengthen itself throughout the day. Second, breakfast will fuel the body and mind with necessary fuel to get through a busy and hectic day. Third, breakfast helps one control their current weight (and will even aid in weight loss goals). Eating a healthy and balanced breakfast help prevent cravings throughout the entire day, and also helps one curb hunger later on. Breakfast creates so many health benefits for everyone who chooses to consume healthy food during the first hour of waking up. Stop skipping breakfast and reap the benefits it has to offer!
Oatmeal, Spinach and Egg Cup
- 1/2 cup Old Fashioned Oats, (35-40 grams)
- 1/3 cup Spinach, (chopped and frozen)
- 1 Whole, Large Egg
- Put ½ cup of oats in a small dish that can be safely baked.
- Add some water to the oats (just enough to completely saturate the oats).
- Bake the oats in a toaster oven for 10 to 15 minutes on 350-400 degrees.
- Take out of the toaster oven and add spinach to the top of oats.
- Bake again for 5 minutes (or until the spinach is no longer frozen).
- Take out and crack a whole large egg over the top.
- Bake again for another 5-10 minutes until the egg white is fully cooked and the yolk is still runny. If you want a firm yolk back for an additional 5 minutes.
- Let cool and enjoy!
Need a Quick Breakfast?
If you need a quick and easy breakfast due to reasons such as oversleeping, a busy schedule, or children taking up your precious morning time, you are in luck! This recipe can be made quickly and easily for days where you have very little to no time to spare in the kitchen cooking. This recipe can be easily made in the microwave.
Use all of the same ingredients.
Put the oats and water in a microwave safe dish.
Microwave for 30 seconds.
Add spinach. Microwave for 30 seconds.
In a fry pan, add some cooking spray to the pan, fry an egg (the white cooked, the yolk runny).
Add fried egg to the top of oatmeal and spinach.
Eat and enjoy!
|Serving size: 1 cup (105g)|
|Calories from Fat||72|
|% Daily Value *|
|Fat 8 g||12%|
|Saturated fat 2 g||10%|
|Carbohydrates 28 g||9%|
|Sugar 2 g|
|Fiber 4 g||16%|
|Protein 12 g||24%|
|Cholesterol 186 mg||62%|
|Sodium 82 mg||3%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
If you are worried about too much cholesterol in your diet, you can make these cups with egg whites only (or liquid eggs).
You can also make several helpings in a muffin tin to provide the whole family with a delicious, balanced and healthy breakfast!
Feel free to add spices and extra veggies for more of a flavor and vitamin boost!