Stumble to the bathroom.
Throw on a robe.
Hit the coffee pot.
I am STARVING.
Need food now.
That’s my morning ritual, without fail.
When we’re hungry we tend to grab one of the first things we see; The last doughnut in the bag, a bagel from the breadbox, a banana from the counter. Would you believe me if I told you nutritious can be just as easy as the quick grab and go?
Here are three super easy, super fast and healthy options for weekday breakfasts. Don’t forget the coffee!
Creamy Greek Yogurt Grits with Apple Turkey Sausage Patties
For the grits:
- 1 cup grits
- 4 cups chicken stock
- 1 tsp. salt
- 8 ounces plain Greek Yogurt
- Fresh Cracked Pepper
Bring chicken stock to a boil. Whisk in grits and salt, then reduce heat. Allow to cook for about 15-20 minutes until done, whisking frequently. Whisk in Greek yogurt until smooth and creamy. Top with fresh cracked pepper.
*Using Greek yogurt as a substitute for cheese or butter adds a nice amount of protein and cuts the fat and calories in half. A large pot of grits can be made, placed in individual containers and warmed through the week to save time.
For the Turkey Sausage Patties:
- 1 pound ground turkey
- 1 apple, grated
- 2 tablespoons finely chopped fresh sage
- 3/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon ground allspice
- 1 large egg, lightly beaten
Mix all ingredients by hand and form into patties. Brown in a skillet using a little olive oil until the center is no longer pink, about 5 minutes per side. Cooking time will vary depending on size and thickness of your patties. Serve with fresh tomato slices.
*Substituting turkey for pork for sausage lowers your fat and caloric content by 1/3 and tastes fantastic. Apples add fiber and are known to lower cholesterol.
Avocado, Spinach & Egg Bake
- 4-5 slices of thick cut bread (Your Choice), toasted
- 1 avocado, peeled & sliced
- 6 eggs
- 1 small bag baby spinach, roughly chopped
- 3 cloves garlic, minced
- 2 green onions, chopped
- 1/2 tsp. Nutmeg
- 1 cup Parmesan cheese, grated
- 1/4 cup whipped Greek yogurt/cream cheese blend
- 1/2 cup half & half
- 1 cup mushrooms, sliced
- 1/2 tsp. red pepper flakes
- 2 tbsp. good olive oil
Add olive oil to a saute pan and place over medium heat. Add garlic and onion and cook until fragrant. Add mushrooms and cook until tender. Stir in Half & Half and Nutmeg, then add spinach. Cook until wilted down. Add yogurt cream cheese blend and stir until creamy and incorporated into spinach. Stir in Parmesan cheese and red pepper flakes. Remove from heat.
Place toasted bread slices in a greased 8×8 baking dish. Using the back of a spoon, form wells into the spinach mixture. Gently crack one egg into each well. Bake at 350 for 10-12 minutes or until egg whites are opaque. Serve with sliced avocado and toast.
*These can also be made in individual ramekins for easy grab and go breakfasts. Avocado is loaded With Heart-Healthy Monounsaturated Fatty Acids while Spinach still remains as a super food high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
Crispy Eggs with Kale & Basil Pesto
- 2 eggs
- 1/4 cup extra virgin olive oil – reserved for eggs
- 2 cups fresh kale
- 2 small bunches kale, stems removed & lightly chopped
- 1/2 cup fresh Basil leaves
- 3 garlic cloves, chopped
- 1/2 cup grated Parmesan
- 1/2 – 1 cup olive oil
- 1/4 cup pine nuts or walnuts
- 1 tablespoon finely grated lemon zest
- 1 tablespoon fresh lemon juice
- Salt & pepper to taste
To make the pesto, boil kale in salted water for 10 minutes or until bright green. Drain. Add kale and remaining ingredients (except eggs, reserved olive oil and olive oil) in a food processor. Blend until all ingredients are incorporated. Slowly add olive oil while processing until you reach your desired consistency. This can be made ahead. Set aside.
In a skillet add reserved olive oil. Over medium heat, add eggs, being careful not to break the yolks. Allow to cook until the egg whites are opaque. Tilt the pan to the side and scoop the olive oil over the edges of the whites to form a crispy ring.
Serve with kale pesto, turkey bacon and toast.
*Kale is packed with nutrition that puts it high on the list of the world’s healthiest foods. The fiber, potassium, vitamin C and B6 content in kale all support heart health. Olive oil may help lower your risk of heart disease by improving related risk factors. For instance, MUFAs have been found to lower your total cholesterol and low-density lipoprotein cholesterol levels.
Life is too short to eat ugly food y’all.