Make Your Breakfast Quick AND Healthy

By: SARAH DAVIS

Edited by: CHRISTINA COLAVECCHIA

It’s nine o’clock on a Monday morning; you’ve slept through your alarm and still have to study for your third period calc exam. You’re frantically running around, throwing books and papers into your bag, all while shoving a pop tart into your mouth. By the time 10:30 am rolls around, you’re so hungry and calculus-ridden that you feel like you’ll vomit derivatives. Sound familiar?

According to the Institute of Food Technologists, 31 million Americans (10% of the population) skip breakfast. In a study conducted by the NPD Group called Morning Mealscape, they found that a major reason why people skip breakfast is because they don’t have enough time to eat when they are getting ready for school and work. It’s just downright hard to find time in the morning to make a healthy, filling meal that’ll get you through until lunch.

If you’re someone who has never eaten breakfast, either because of a time factor or a forgetful factor, maybe the Better Health Channel can change your mind. This health site says that eating a substantial breakfast can increase alertness and the willingness to learn throughout the day. It also says that skipping breakfast can lead to weight gain and recommends fibrous foods in order to reduce fatigue. Fiber will keep you fuller throughout your day, which will decrease your mid-morning Doritos and Cheezits binges.

I experimented with a recipe for raspberry and blackberry baked oatmeal this past weekend and found its results too good not to share. Oatmeal, according to health.learninginfo.org, is a great source of fiber and protein, fights cancer, and reduces your risk for heart disease. The down-side, however, is that it can be a bit bland. So, I tried pairing it with raspberries and blackberries to create a great on-the-go breakfast:

Baked Raspberry + Blackberry Oatmeal

Dry Ingredients:
2 cups of old-fashioned rolled oats
1 cup of quick oats
1/4 cup of brown sugar
1 teaspoon baking powder
2 handfuls of sliced almonds (save some for sprinkling on top)
1 container of raspberries
1 container of blackberries
1 teaspoon of cinnamon

Wet Ingredients:
1 cup of milk (I used 2%)
1 teaspoon Vanilla
1/4 cup of maple syrup + 1/4 cup of honey (combined)

Preheat oven to 375
In one bowl, combine dry ingredients
In another, combine wet ingredients and whisk
Pour wet ingredients into the dry and stir until thoroughly mixed
Pour mixture into a small, sprayed baking pan or muffin pan
Sprinkle some of the almond slices on top of your panned mixture
Let bake at 375 for 30 minutes
Let cool for 10-15 minutes

So, you may be thinking, I don’t have an hour each morning to make these things! But the great thing is, you can make it Sunday night and have a square (or two muffins) each morning that week for breakfast. You can also mix up your flavorings: try banana and peanut butter, strawberry and honey, or blueberries and vanilla yogurt.

Berries, another great source of fiber, help fight against inflammation and free radicals, unstable molecules that live off of our healthy cells and organs. Arthritistoday.org says that blueberries contain 20 different types of these antioxidants and cranberries help our digestive tract flow smoothly.

Dunking your baked oatmeal in warm milk enhances the flavor, and spreading Nutella or peanut butter over the top will provide you with something a little heavier and more caloric to get you through your mornings. Baked oatmeal is the perfect breakfast example that combines health, taste, and convenience.

Kat Clark, a religious oatmeal eater from Arlington, TX, says that she would often have just coffee for breakfast because she would need to have time to get to her early classes and meetings at the University of Missouri. It wasn’t until she moved into her sorority house that she started to eat breakfast and noticed the difference it made on her concentration during class.

“Oatmeal gives me a lot of energy and keeps me full for a long time,” says Clark, who eats oatmeal almost every morning. “When I would eat cereal, I would be hungry an hour later.”

So, remember that even if you sleep through your alarm, eating your baked oatmeal will still allow you to maintain a healthy diet, fight cancer, AND dominate your calc exam!

Tags: , , , , ,

Categories: Home, Sections, Your Nutrition

Subscribe to Get Fit Get Life for the latest health news!

Subscribe to our RSS feed and social profiles to receive updates.

No comments yet.

Leave a comment!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: