Do you ever wake up late for class? Yeah, me too… I have class at 9:30am every morning and I can’t even begin to tell you how many times I have either; A.) completely slept through my alarm, or B.) hit the snooze button on my alarm without even realizing it. Scenario A and B have the same unfortunate outcome- I wake up in a panic, hair un-tamable, sleep lines on my face. I reach for the nearest articles of clothing, brush my teeth, and run out the door. I am sure (or, at least hope) that I am not alone in this situation.
By the time my second class rolls around I’m starving. I find myself saying Gah! Why couldn’t I just wake up 30 minutes earlier and have time for breakfast? Sleep. That’s why. I love sleep, and increasingly so during the semester. However, when I skip breakfast, or any meal for that matter, it’s Bad News Bears. During a semester missing breakfast becomes increasingly more frequent due to that hectic, why can’t there be 30 hours in a day, schedule that comes with being a student. Do my professors really expect me to listen to them lecture about the Nutrition Care Process while I am dying of hunger? Yes, they probably do.
Alas, in my 10th year of college, I am learning that skipping breakfast has detrimental effects on concentration and nutrition major or not, we all know breakfast is super important. Recently, I have added a few new recipes to my répertoire that I can lean on during such trying times. Hopefully these recipes will help you avoid the very situation I find myself in always. You owe it to yourself to eat a delicious (and nutritious) breakfast.
1/3 cup rolled oats
1/2 cup milk
1/3 cup honey yogurt
1/2 cup blueberries
1 tsp cinnamon
Stir everything together in a Mason jar and cover. Place in fridge overnight. In the morning top with something crunchy and something healthy fats – like nut butter or nuts. Makes one microwavable servings per jar. Serving Size: 1 jar • Calories: 243 • Fat: 5 g • Carbs: 24 g • Fiber: 4 g • Protein: 8 g • Sugar: 12 g
2 cans green chili (hot, mild.. whatever you prefer)
1 lb Italian breakfast sausage
2 cups cheese
2 small potatoes
Cook breakfast sausage in a large non-stick pan until brown. Season breakfast sausage with chili powder to your liking. Add green chilies to cooked breakfast sausage. In a separate pan, scramble eggs until cooked. Boil potatoes until cooked, and cut them into small pieces. Combine the breakfast sausage, potatoes and eggs in a large bowl. Add cheese. Lay tortillas on a flat surface. Put a heaping spoonful of ingredients onto the tortilla and roll the tortilla (folding both edges inward as you continue to roll). Wrap with saran wrap and then with aluminum foil (the saran wrap will assure the burrito will not get freezer burn). Put in the freezer! To defrost burritos, put in the microwave for 3 minutes. Makes 16 burritos.
Serving Size: 1 • Calories: 310 • Fat: 12 g • Carbs: 31 g • Fiber: 5 g • Protein: 16 g
5 medium over ripe bananas
1/2 cup lowfat soy milk
1/4 cup extra virgin olive oil
1/2 cup whole wheat flour
1/2 cup flax seed meal
1 1/2 cup steel cut oats
1/2 cup blackstrap molasses
1/2 cup organic cane sugar
1 tsp vanilla
1 tsp. baking soda
1 tsp. salt
1/2 cup walnuts
Preheat oven to 350 degrees. In a a large mixing bowl mix banana, eggs, soy milk, and olive oil together. Add in flour, flax seed meal, oats, molasses and sugar, mix again. Finally, mix in vanilla, salt, baking soda and nuts. Pour into greased or papered muffin tins. Bake for 15 to 20 minutes or until tops lightly spring back. Makes 14 muffins.
Serving Size: 1 • Calories: 250 • Fat: 10 g • Carbs: 37 g • Fiber: 5 g • Protein: 6 g
2.5 cups regular rolled oats (not instant oats), divided
(use certified gluten-free if necessary)
3 tbsp chia seed
1/2 cup + 1 tbsp ground flax
1 tsp cinnamon
1 tsp baking powder
1/4 tsp kosher salt
1.5 cups almond milk (or other milk)
1/2 cup pure maple syrup (or other liquid sweetener)
2 tbsp nut or seed butter
1 banana, chopped small
1 tbsp pure vanilla extract
Dry sweetener, to taste if you want them a bit sweeter
1. Preheat oven to 350F and line an 8 inch square pan with two pieces of parchment paper.
2. In a blender or food processor, blend 1 cup of the oats until a flour forms.
3. In a large bowl, mix together the dry ingredients: oat flour, 1.5 cups rolled oats, chia, flax, baking powder, salt, cinnamon. In a smaller bowl, whisk together the wet ingredients: milk, syrup, nut/seed butter, banana, vanilla until no clumps remain. Add wet to dry and stir until combined. Add dry sweetener to taste if desired. Fold in any nuts or dried fruit that you desire.
4. Pour mixture into prepared pan and smooth out. Bake for 35-40 minutes until lightly golden along edge and it springs back when touched. I baked them for 40 minutes, but baking time may vary. Place pan on cooling rack for 10 minutes, carefully remove, and cool on rack before slicing. Makes 14 squares.
Serving Size: 1 bar • Calories: 170 • Fat: 3 g • • Fiber: 5 g • Protein: 6g.
Dry (use scant measurements):
1 & 3/4 C rolled oats
1 C crisp puffed brown rice cereal
1/4 C pumpkin seeds
1/4 C sunflower seeds
1/4 C chia seeds OR 1/8 C finely ground flax seed (both optional)
1/4 C unsweetened coconut (optional)
Wet (use generous measurements):
1/2 C brown rice syrup
1/3 C creamy peanut butter
1 tsp. vanilla extract (optional)
1) Add all the dry ingredients to a large bowl. Mix them together.
2) In a separate (microwave safe) bowl, mix together the wet ingredients, then micro-wave them for about 20 to 30 seconds. This will make it easier to mix and add to the dry ingredients since it’s really sticky!
3) Pour wet ingredients into dry and mix! Keep mixing until the wet binding ingredients are as well distributed as possible.
4) Put the mixture into a shallow pan and flatten it down. Place pan in fridge to let the bars chill/set.
5) After about 30 minutes in the fridge, cut them into bars, then wrap them up in foil and store back in the fridge (or in the freezer!) for easy grabbing and going to school! Makes 12 bars.
Serving Size: 1 bar • Calories: 190 • Fiber: 4.5 g • Protein: 6 g • Sugar: 9g
Homemade Breakfast Burrito: My brain. You’re welcome.
Banana Breakfast Muffins: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=682657
Baked Oatmeal Squares: http://ohsheglows.com/2012/01/20/on-the-glow-basic-oatmeal-squares/#ixzz3ENWztJFY
Peanut Butter Granola Bars: http://www.fannetasticfood.com/recipes/no-bake-peanut-butter-granola-bars/