OK, show of hands: how many people leave the house without eating breakfast? How many of you buy a bagel or pastry on the way into work? If you wait 5-10 minutes in line, you could use that time instead to make your own quick breakfast that is cheaper, tastier, and healthier.
Perhaps your idea of breakfast is simply a cup of coffee. And maybe also you notice that you tend to binge eat at night. If so, this is another great reason to consider making your own breakfast. By having something in the morning you'll be less likely to binge eat at night. Binge eating at night stems from accumulated stress and hunger that is built up during the day. You can ward this off by keeping your energy levels consistent throughout the day starting with a nutritious breakfast.
Quick and Simple On-the-Run Breakfast Ideas 1. Yummy Oatmeal. Oatmeal is very healthy. It helps to lower cholesterol and takes 2 minutes to cook in the microwave. Add some nuts, cinnamon and honey and you have a delicious, nutritious breakfast. Pour it all into a tall plastic cup and bring it with you.
- 1/4-1/2 cup Oats (see the box for exact directions)
- 1/4-1/2 cup water
- pinch salt
- handful nuts (almonds, walnuts, pecans are great)
- cinnamon to taste
- 1-2 tspn honey
Optional
- 1/8 cup milk
- 1-2 tspn brown sugar instead of honey
- 1/4-1/2 favorite fruit (bananas, strawberries, blueberries)
2. Dreamy Cream of Wheat. Cream of wheat is naturally lowfat and low calorie. It is also very easily digested making it great for an empty stomach. It is a perfect way to get the day started right. There are a few different kinds so follow the instructions on the box. Usually microwave cooking time is anywhere from 2-5 minutes. Eat at home or bring it with you in a tall cup or sealed container.
- Cream of wheat
- Water and/or Milk (see box for amounts)
- 1-2 tspn Honey
- pinch salt
- 1 sliced banana (mashed banana is nice too and then you don't really need the honey)
Optional
- handful walnuts or pecans
- 1-2 tspn brown sugar instead of honey
3. Pink Smoothie. Smoothies are an easy and yummy way to get good nutrition. It is best to eat fruit on an empty stomach so morning is the perfect time for a fruit smoothie. Blend these ingredients together and take this breakfast along with you.
- 1 Cup frozen berries (strawberries, blueberries, raspberries, blackberries)
- 1 Banana
- 1/2 cup vanilla yogurt
- 1/2 cup water
Optional
- 1 scoop Whey or Soy Protein instead of Yogurt
- 1 Tbsp ground flax seeds
- additional 1/2 cup water if using the protein powder
4. Green Smoothie. This is the super healthy one. You get your fruits and greens in one drink. By blending your greens you'll be releasing all the amazing nutrients that are often left locked inside unless you chew them extensively.
If you're scared, don't be! Try it once and you'll be hooked. You'll be pleasantly surprised at how delicious this is. Mix this in your blender and take it on the go with you. Sip it all morning for continuous healthy energy! You won't even need coffee if you get in the habit of drinking this!
What I do with this is drink half of it at say 10am and then the other half at 11am. Another side benefit of drinking green smoothies is that they reduce your cravings for junk food.
- 2 bananas
- 1 cup frozen berries (any kind)
- 1 big handful green leafy vegetable (spinach, kale, mache, arrugala, romaine leaves, your choice!)
- 1 cup water
Optional
- Spirulina
- 1 Tbsp ground flax seeds
- 1-3 tspn flax oil
- Protein powder (whey or soy) + additional 1/2 cup water
5. Traditional Egg Sandwich. So this one may not be as nutritious as the green smoothie, but it will be healthier and cheaper than the one you get at McDonalds and just as delicious. The protein in this breakfast will keep you going all the way until lunch.
In a small microwave safe bowl, scramble egg and milk. Microwave for 30-45 seconds per egg. (Microwaves vary so test yours out with the lower time first) You can also make a sunny side up egg the same way. Just be sure to pierce the yolk before microwaving.
You can also scramble or fry and egg in a small frying pan in a minute or two right on the stove top. Choose the method that is easiest for you. Combine egg, bread, cheese, and meat. Wrap in plastic or tinfoil and bring it along with you or enjoy it at home with a tall glass of orange juice.
- 1-2 eggs
- 1-2 Tbspn milk
- Slice ham
- Slice cheese
- Bagel
- pinch salt
- pepper to taste
Optional
- Other meat: sausage, bacon
- Whole grain bread
- Tabasco sauce
Breakfast doesn't have to take long to make, especially if you use these recipes. And the benefits are many:
- save money
- better nutrition
- more energy
- reduced junk food cravings
- reduced night time binging
- may even save time!
If you're not hungry right away in the morning, like me, then make your breakfast, bring it with you, and eat it when you first start to feel hungry. Any of these recipes can wait to be eaten until you arrive at work.
译文:
自制早餐新主张——为啃早餐赶路的您节省时间和麻烦
好，举手让我看一看，到底有多少人没吃早饭就出门了，你们中又有多少人是在上班途中匆匆啃掉手中的百吉饼或蛋糕。如果你愿意排上5到10分钟的队去买早饭，那么这段时间足以让你做出更经济、更美味、更健康的早餐。
或许你对早餐的概念仅仅只是一杯咖啡，又或许你发现你在晚上有暴饮暴食的习惯。如果是这样的话，那么就更有必要吃早餐了。吃点儿早餐就能降低晚上暴饮暴食的几率，因为这是由于积累了一天的压力和饥饿感造成的。早晨吃一顿营养早餐能让你一天都精神奕奕，饥饿感也会随之消失。
快捷简单自制早餐
1.可口的燕麦片
燕麦片是非常健康的食物。它能减低胆固醇，在微波炉里只要转2分钟就能煮熟。加些坚果、肉桂、蜂蜜，那简直就是一顿既好吃又营养的早餐。把它倒进长塑料杯里你就可以带着它出门了。
l 放1/4到1/2杯燕麦（根据包装上的食用方法而定）
l 1/4到1/2杯水
l 一小撮盐
l 一把坚果（杏仁、胡桃、山核桃都可以）
l 用肉桂调味
l 1至2茶匙蜂蜜
以下这些随个人喜好，可加可不加：
l 1/8杯牛奶
l 1至2茶匙红糖，这样的话就不能加蜂蜜了
l 1/4至1/2个你最喜爱的水果（如香蕉、草莓、蓝莓）
2. 诱人的油麦皮
油麦皮是纯天然的低脂肪低热量食品，而且易消化，对早晨空荡荡的肚子来说是个绝佳的选择。一碗油麦皮便是健康一天的开始。由于油麦皮有不同种类，所以食用的时候要参照包装盒上的说明。油麦皮放进微波炉通常只需加热2至5分钟即熟。你可以在家吃，也可以放进长杯子或密封容器里带走。
l 油麦皮
l 水，牛奶（两者可都加，也可只加一样，加的量视包装上的食用说明而定）
l 1至2茶匙蜂蜜
l 一小撮盐
l 一片香蕉（也可用捣烂的香蕉，那样的话就不用蜂蜜了）
以下为个人喜好，可加可不加：
l 一把胡桃或山核桃
l 1至2茶匙红糖，这样就不能加蜂蜜
3. 粉红冰沙
吃冰沙来获取营养既简单又能饱口福。空腹吃水果对身体最有利，因此早晨是吃水果冰沙的最佳时机。把以下几种材料搅拌在一起，你就可以把它带着出门了。
l 一杯冰浆果（如草莓、蓝莓、覆盆子、黑莓）
l 一个香蕉
l 半杯香草酸奶
l 半杯水
以下随个人喜好，可加可不加：
l 一勺乳浆或大豆蛋白，这样就不加酸奶
l 一汤匙亚麻籽
l 如果加了蛋白粉的话再加半杯水
4. 绿色冰沙
这个组合非常的营养。你只要喝上一口，就等于有了水果和蔬菜的双重营养。把蔬菜弄碎搅拌在一起，你就可以轻轻松松得到蔬菜里的营养，而在平时，你则需要长时间的咀嚼才能得到营养。
如果这让你感到害怕，别退缩！试一试，不久你就会爱上它的。当你发现它的美味时甚至会有一些惊喜。把蔬菜放进搅拌机里搅一搅，你就可以带着它们走了。早晨时不时的喝上一口，一整天都会精力充沛。如果你已经习惯喝绿色冰沙的话你甚至都不需要咖啡了。
我通常是在上午10点喝一半，11点喝完剩下的另一半。而喝这种绿色冰沙的另一个好处就是可以减少你吃垃圾食品的欲望。
l 2只香蕉
l 一杯冰浆果（什么浆果都可以）
l 一大把绿叶多的蔬菜（如菠菜、甘蓝、莴苣叶，随你喜欢！）
l 一杯水
以下随个人喜好，可加可不加：
l 蓝绿藻
l 一汤匙亚麻籽
l 1至3茶匙亚麻油
l 蛋白粉（乳浆或大豆）的话再加半杯水
5. 传统的鸡蛋三明治
这个可能并没有蔬菜冰沙那么营养，但这总比麦当劳的那些来的健康、经济，而且同样可口。早餐中的蛋白质，让你即使到了中午也感觉不到饥饿。
把煎好的鸡蛋和牛奶放在适用于微波炉的碗里，每个鸡蛋微30至40秒钟。（每个微波炉都不同，所以第一次做时可先用较短的时间试一下）你也可以做煎一面的荷包蛋。但是记得在进微波炉之前要把蛋黄煎熟。
你也可以在鸡蛋放在小煎锅里煎，只要放在炉子上煎一两分钟即可。反正怎么简单怎么做。再把鸡蛋、面包、奶酪和肉片用塑料袋或锡箔纸包好，你就可以带着出门了。又或者再给自己倒上一大杯果汁，就可以享受早餐了。
l 1至2个鸡蛋
l 1至2汤匙牛奶
l 火腿片
l 奶酪片
l 百吉饼
l 一小撮盐
l 胡椒粉调味
以下随个人喜好，可加可不加：
l 别的肉：如腊肠、培根
l 全麦面包
l 辣椒沙司
做早餐并不用花费很长时间，尤其当你用了这些菜谱之后。而且还有很多好处呢：
l 经济节约
l 更丰富的营养
l 更多能量
l 减少垃圾食品的摄入
l 避免晚上暴饮暴食
l 或许还节省了时间
也许你早晨起床的时候并不怎么饿，我也是这样，但你同样可以做早饭，带上它，当你感觉到饥饿的时候就可以享用它。这些食物也可以留到你上班的时候再吃。