Robin's Healthy Take: Breakfast On-the-Run
Last week I wrote about quick weeknight meals for busy fall schedules. How about breakfast? Aren’t we just as busy (if not more) in the morning? I know we are in my house. Check out my favorite morning-rush staples. I feed my kids something hearty and hot most mornings, so their brains and muscles get ramped up for the day ahead. The first is a breakfast wrap, a simple egg cooked flat with a sprinkling of cheese nestled in a multigrain tortilla. I love it because you get the health benefits of eggs, plus fiber and B vitamins from the multigrain tortilla and calcium from the cheese. A combo that keeps them chuggin’ for hours. You get similar nutrients from the mini bagel sandwich – a hand-held treat you can take in the car. For a fruit and protein version, check out the banana “soft taco”, banana and peanut butter in a nutritious wrap. It’s a breakfast that can hit the road and keep adults and kids satisfied until lunch. My kids love food on a stick so I make fruit kebabs a LOT. They're fun to eat and super nutritious (I also bring them to school in the afternoon – they make the perfect snack before soccer, gymnastics, homework, etc.). The “Cup o’ Cereal” seems obvious, but how many people actually do it? I fill a travel-friendly cup with low-sugar, whole grain cereal (I use the plastic beer mugs we got at the Windrift Restaurant in New Jersey on Wing Night). A little embarrassing giving beer mugs to my kids but it’s just a cereal vessel!
Egg and Cheese Wrap: Spray a small non-stick skillet with cooking spray. Whisk 1 large egg and add to hot pan. Cook until egg is almost cooked through. Flip and top with about 1 tablespoon shredded cheddar, mozzarella or parmesan cheese. Cook until egg is completely cooked and cheese starts to melt (just a few seconds). Slide egg onto a small multigrain tortilla and roll up.
Mini Bagel Egg and Cheese: Toast a mini bagel with one half covered with cheese (we like American and cheddar). Meanwhile, spray a small non-stick skillet with cooking spray. Whisk 1 large egg and add to hot pan. Cook until egg is almost cooked through. Flip and cook until egg is completely cooked (just a few seconds). Fold in half and then in half again and place inside bagel. Serve with a fruit kebab.
Banana Soft Taco: Spread peanut butter on a small multigrain tortilla (fajita size). Place a banana on top and roll up. If desired, add all-fruit preserves.
Cup o’ Cereal: Fill a plastic cup with whole grain cereal and then top with fresh berries and/or sliced banana. My kids eat the cereal dry, but you can add low-fat milk right before you head out the door.
Robin Miller is a nutritionist, host of Quick Fix Meals, author of “Robin Rescues Dinner” and the busy mom of two active little boys. Her boys and great food are her passion. Check her out at www.robinrescuesdinner.com.