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Breakfast Revisited: Five delicious options for your busy morning

Feb 01, 2017 02:00PM ● Published by Arden Haley

By Becca Newell Photos by Tony J Photography
Recipes by Julie St. Marie Catering in Annapolis

Even if you’re one of the lucky ones—a morning person—we find that the first part of the day is often the busiest. And so, breakfasts tend to seemingly consist of a last-minute latte or a piece of past-its-prime fruit. We’re here to help put a satisfyingly simple first-meal-of-the-day back on the table—or at least your office desk—with these five delicious options that’ll finally have you saying “yes” to breakfast again!

Fresh Fruit with Homemade Granola

 

No baking required here! Just grab a variety of fresh fruit—we chose blackberries, raspberries, pineapple, melon, and grapes—and sprinkle your favorite granola on top. You can, however, make your own granola, like we did here, with oats, pumpkin seeds, and dried cherries. Even better—this DIY version is low-fat!

Homemade Granola

3 cups oats
1 cup slivered almonds
1 cup cashews or pecans
1 cup sunflower seeds
1 cup pumpkin seeds
3 tablespoons brown sugar
2 tablespoons butter, melted
½ cup corn syrup
½ cup honey
1 cup dried cranberries

Blend together dry ingredients in a large bowl. Mix the melted butter with the honey and syrup and pour over the dry mixture. Mix well. Spread on a cookie sheet lined with parchment paper or cooking spray. Bake at 325 degrees for about 45 minutes, stirring every 15 minutes. Add dried fruit after baking. Seal in an airtight container.

A single cup of raspberries contains about a third of the daily-recommended fiber for adults. They also contain an array of vitamins and minerals, like potassium to help maintain healthy blood pressure, calcium for bone development, and carotenoids for protection against certain eye diseases.

Pumpkin seeds might be small, but their nutritional value sure is mighty—from protein to fiber with a host of minerals in between, including iron, magnesium, zinc, and potassium.


Spinach and Feta Scones

 

Start your day with some greens in the form of this savory scone that can be made in advance and stored for up to a week.

Spinach-Feta Scones

2½ cups self-rising flour
1 tablespoon sugar
½ cup cold butter, cut into half-inch cubes
1 cup chopped fresh spinach
1 cup crumbled feta cheese
1¼ cups heavy cream
2 tablespoons heavy cream

Preheat oven to 450 degrees. Stir together flour and sugar in a large bowl and cut butter into flour mixture with a pastry blender or two forks until crumbly (mixture should resemble small peas). Stir in spinach and feta until combined. Add one cup of cream, stirring just until dry ingredients are moistened. Stir in up to ¼ cup more cream, one tablespoon at a time, if needed. Turn dough out onto lightly floured surface and gently mold into an 8-inch round circle. Cut into eight wedges. Place wedges two inches apart on a parchment lined baking sheet. Brush tops with cream just until moistened. Bake at 450 degrees for 14 to 16 minutes or until golden brown.

According to the Mayo Clinic, the compounds and carotenoids found in spinach have been linked to boosting immune systems and protecting against heart disease, certain cancers, and age-related vision diseases.


Blueberry Smoothie

 

A simple smoothie made with blueberries, almond butter, Greek yogurt, bananas, a dash of pomegranate juice, a little milk, and chia seeds. It’s the perfect on-the-go morning meal!

Blueberry Smoothie

3/4 cup Greek yogurt
1 tablespoon almond butter
1/2 cup blueberries, fresh or frozen
Half of a banana
4 ounces pomegranate juice
4 ounces low-fat milk (add more for desired consistency)
2 tablespoons chia seeds

Blend all ingredients and enjoy!

A great source of fiber and vitamin C, blueberries are loaded with compounds that studies suggest may help to prevent heart disease, diabetes, and some cancers. Additionally, data has shown these berries may help to improve short-term memory and promote healthy aging.

Recent data has shown that chia seeds, which are high in antioxidants and a great source of omega-3 fatty acids, may help to improve cardiovascular health, including lowering cholesterol and blood pressure.


Easy Egg Muffins

 

Much healthier than the fast-food variety, these egg muffins can be made at the beginning of the week for an easy grab-and-go meal. Even better, they’re completely customizable based on your veggie and meat preferences! Our version boasts turkey sausage, onions, and cheddar cheese.

Scrambled Eggs To-Go

½ pound bulk pork or turkey sausage
12 eggs
½ cup chopped onion
½ cup chopped pepper
½ teaspoon salt
¼ teaspoon ground black pepper
¼ teaspoon garlic powder
½ cup shredded cheddar cheese

Preheat oven to 350 degrees and line a muffin pan with 12 liners, or lightly grease. Cook the sausage until evenly browned and crumbly, drain. Beat the eggs in a large bowl and stir in onion, peppers, and seasonings. Mix in sausage and cheese. Spoon into cups (about 1/3 full). Bake for 20 to 25 minutes.

Eggs provide a protein-rich and nutrient-dense source of energy, with some studies associating regular consumption with a reduced risk of cardiovascular disease. For diabetics, however, eating too many eggs could significantly increase the risk of heart disease, according to the Mayo Clinic.

Concerned about cholesterol? Toss the yolk and stick with the egg whites for a healthier batter.

Tomato Toast

 

While avocado toast continues to be all the rage, we’re ready to mix things up a little. This tomato and goat cheese dish has the creamy-crunchy texture of the breakfast toast’s MVP with a pleasant bite of pesto!

Tomato Toast

1 cup tri-color baby tomatoes
2 tablespoons olive oil
1 tablespoon pesto
1 tablespoon fresh basil
Salt and pepper to taste
Crumbled goat cheese
Sliced bread

Drizzle olive oil over bread and bake until golden brown. While bread is in the oven, mix tomatoes with olive oil, pesto, and fresh basil. Season with salt and pepper. Place tomato medley on toast and top with crumbled goat cheese.

Goat milk could potentially increase the body’s absorption of iron and help to improve bone formation, according to a lab rat study at a Spanish university that compared chèvre with cow milk.

Looking to add some more leafy greens to your diet? Trade basil leaves for roughly chopped kale (thick stems and ribs removed) in homemade pesto.

Fresh vs Frozen

A 2013 study compared the nutritional values of fresh blueberries, raspberries, peas, green beans, cauliflower, and baby sweetcorn with the frozen varieties and discovered little difference in the vitamin and antioxidant levels between the two groups. The study also found that after three days in the fridge, the nutrient concentrations of the fresh produce declined dramatically. For example, the amount of vitamin C in fresh blueberries fell by 67 percent after the three-day refrigeration period!

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The Look, Today, Eat+Drink+Shop recipe breakfast February Annapolis 2017
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