Apples, roasted winter vegetables and pumpkin-flavored everythings tend to steal the show come dinner and dessert. Not often enough, in our opinion, do these ingredients make their way into our morning meals. But breakfast is an ideal time to feature fall’s best produce: Unlike the sweet dessert and rich dinners, here’s a time to enjoy the season’s foods unadorned, without the copious amounts of sugar and fat that can accompany later meals.
Breakfast is the most important meal—giving us a much-needed energy boost for the rest of the day. Nevertheless many of us skip breakfast when we’re in a hurry—or worse, we turn to calorie- and carbohydrate-laden foods that even the most active person would have trouble burning. Luckily, Eating Well offers a bounty of quick and healthy breakfast ideas.
brown rice
Consider it a takeoff on prepared cereal. Brown rice is full of energy-providing B vitamins, as well as a great source of filling fiber. Cook the rice the night before, then in the morning, put it in a bowl with a spoonful of honey, a handful of raisins, a cut-up apple, and a sprinkle of cinnamon for a unique yet delicious treat. Don’t like rice? Try any of the cooking grains: barley, rye, red wheat, oats, buckwheat, quinoa, or millet.
fruit smoothie
Simply whir a cup of strawberries and a banana in the blender, add a scoop of protein powder and a cup of crushed ice, and you’ve got a healthy, on-the-go breakfast filled with antioxidants. Toss in a cup of plain yogurt, and you’ve just added a bone-strengthening dose of calcium. An added bonus: You’ve just crossed three of your daily fruit servings off the list.
Peanut Butter Banana Smoothie
Smoothies are a perfect on-the-go snack any time of day. Blend 1 frozen banana, 2 tablespoons natural peanut butter, 1 cup soy or almond milk (which keep longer out of the fridge than regular milk), and a few ice cubes. (Add a scoop of your favorite chocolate or vanilla protein for an extra protein boost.
Leftover Egg
Stuck with last night’s leftovers? Place a scoop of leftover roasted veggies, potatoes, or meat in a container, top with a cracked egg, and heat in the microwave until the egg white is cooked through, 30 to 45 seconds. (Or prep in the oven.) Feeling fancy? Sprinkle with some freshly grated parmesan cheese.
Pumpkin Oatmeal Bowl
A heaping dollop of pumpkin puree is a great way to squeeze in an extra dose of veggies. Plus, the super-orange super food is packed with healthy nutrients like and a healthy dose of fiber. This recipe pairs the pumpkin with quick oats, pumpkin pie spice, and almond milk for a quick and easy breakfast on-the-go.
Manish Jangir
