Break­fast in­spi­ra­tion for busy morn­ings

Stanstead Journal - - HAPPENINGS -

(NC) From jug­gling work agen­das to get­ting the kids ready, it can be tempt­ing to skip break­fast on hec­tic morn­ings. But think twice be­fore ditch­ing this im­por­tant meal — break­fast gives our bod­ies and minds en­ergy to start the day. By skip­ping break­fast, we risk los­ing out on im­por­tant nu­tri­tional ben­e­fits. For­tu­nately, even if you're dash­ing out the door there are some sim­ple ways to cre­ate bet­ter break­fasts that work with the time you have on hand. The bet­ter food ex­perts at Sobeys have you cov­ered with some break­fast tips and in­spi­ra­tion. A bal­anc­ing act. There's no “right” break­fast plan, but fol­low­ing Canada's Food Guide can help you cre­ate a whole­some break­fast. A bal­anced break­fast con­sists of foods from at least three food groups. This will pro­vide you with a good dis­tri­bu­tion of car­bo­hy­drates, fats, pro­teins, and es­sen­tial vi­ta­mins and min­er­als. Try sand­wich­ing an egg in an English muf­fin and pair it with half a cup of or­ange juice or a piece of fruit, or mix three quar­ters of a cup of yo­gourt with half a cup of sliced fruit and a quar­ter cup of bran ce­real. When­ever pos­si­ble, in­cor­po­rate pro­tein into your meal be­cause it helps curb hunger. Good sources in­clude eggs, nut but­ters, Greek yo­gourt, cot­tage cheese, and lean meats such as ham or back ba­con. Grab and go. Need an en­ergy blast? Try a fruit-packed smoothie, which makes a great morn­ing pre-work­out snack as it pro­vides car­bo­hy­drates for en­ergy. Have it with one or two slices of toast and two ta­ble­spoons of peanut but­ter for a bal­anced meal. For some­thing dif­fer­ent, take five min­utes to prep creamy chia pud­ding the night be­fore. In a portable ma­son jar, com­bine two ta­ble­spoons of chia seeds with one cup of milk (nut, soy, rice, and dairy va­ri­eties all work) and sweet­ener to taste. Re­frig­er­ate overnight, then top with your choice of half a cup of fresh (or a quar­ter cup of dried) fruit and two ta­ble­spoons of nuts. If you're eat­ing away from home, pack the top­pings sep­a­rately and then com­bine once ready. Dine and dash. Got 15 min­utes? Skip the drive-thru and make a break­fast sand­wich stacked with ham, toma­toes, cheese, and a fried egg on a toasted English muf­fin. For an easy sand­wich, layer whole grain bread with pear, cu­cum­ber, and fen­nel slices, then top with Havarti. Find more break­fast recipes, tips, and in­spi­ra­tion on­line at bet­ter­food­­fast

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