Filed Under: Breakfast | Easy | Fast | Healthy

Eat Healthy Week 3 – Breakfast

Recipe By Tessa Arias
January 17th, 2011
 There's an overwhelming pool of evidence that illustrates how beneficial eating a healthy breakfast is to your health. People who eat breakfast are often slimmer because they feel satisfied and...
 There’s an overwhelming pool of evidence that illustrates how beneficial eating a healthy breakfast is to your health. People who eat breakfast are often slimmer because they feel satisfied and energized throughout the morning and don’t binge during lunch due to hunger. Breakfast is also the perfect time to squeeze all the necessary nutrients into your day such as minerals (especially calcium), vitamins, protein, and fiber. Everyone has time for breakfast, even if you have to wake up 10 minutes earlier. Believe me, those 10 minutes will not be missed once your body has fuel to be productive in the morning.
A wholesome breakfast should include fiber (fruits, vegetables, and whole grains) and protein (eggs, peanut butter, low fat dairy, lean meat or poultry, beans, and nuts). Here are some ideas that include those components to give you a delicious, satisfying, and healthy kick start to your morning.
Quick Breakfast Ideas
  1. My favorite: Whole Wheat Frozen Waffles toasted with peanut butter spread on top and sprinkled with fresh fruit (berries, banana, mango, apple, anything you like) with a glass of milk.
  2. Whole Wheat Pancakes slathered with yogurt and topped with fresh fruit. 
  3. Breakfast on the go – whole grain cereal or granola with yogurt and fruit.
  4. Breakfast burrito with a whole wheat tortilla, scrambled eggs, avocado, black beans, sharp cheddar, and salsa.
  5. English muffin topped with diced tomato, shredded mozzarella, Canadian bacon, and chopped basil.
Healthy Breakfast Sandwich
Adapted from So Easy by Ellie Krieger
Makes 4 sandwiches
  • olive oil
  • 4 whole eggs plus 4 egg whites
  • 1/4 cup minced chives
  • 1/4 cup chopped parsley
  • 1/4 cup sharp cheddar cheese, shredded
  • 4 whole-wheat English muffins
  • 4 slices Canadian bacon
  • 1 large beefsteak tomato, cut into slices (I ate my tomato slice on the side)
  1. Crack eggs and egg whites into a bowl and whisk. Add chives, parsley, and cheese and stir to incorporate. 
  2. Lightly coat skillet with olive oil. Ladle 1/4 egg mixture into skillet and cook, omelet style, until eggs are cooked through, about 1 to 2 minutes per side. Slide omelet onto a plate and repeat with remaining eggs; cover with foil to keep warm. 
  3. In same skillet, heat Canadian bacon until warm, about 1 to 2 minutes per side. Toast English muffin. 
  4. Fold omelet in to fit English muffin, then place omelet on 1 muffin half. Top with a bacon slice, then tomato, then top with other muffin half. Eat with a tall glass of fresh juice.

Check out these other healthy breakfast recipes:

    Tessa Arias

    About Tessa...

    I share trusted baking recipes your friends will LOVE alongside insights into the science of sweets. I'm a professionally trained chef, cookbook author, and cookie queen. I love to write about all things sweet, carb-y, and homemade. I live in Phoenix, Arizona (hence the blog name!)

    Find Tessa on  

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    1. #
      barbara.montyj — January 17, 2011 at 7:52 pm

      Thanks a bunch!
      I've been needing this.

    2. # — January 18, 2011 at 12:12 am

      This is close to the way I normally eat my eggs: in an English muffin with a slice of tomato and cheese. This is a bit fancier and I love it!


    3. #
      Lauren — January 18, 2011 at 2:42 pm

      My go-to breakfast is stovetop oatmeal with banana and peanut butter, but it's a good idea to switch it up every now and then. This breakfast sandwich is the perfect way to do it! I'll have to try it out :).

    4. #
      Jen — February 16, 2011 at 6:54 am

      Thanks for the good ideas!
      My favorite breakfast is an english muffin sandwich… either ham, cheddar, slice of apple on toasted wheat OR turkey, avocado, slice of apple on cinnamon raisin OR almond butter with slice of apple on either!

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    8. #
      Gearldine Wooddell — April 22, 2013 at 5:54 pm

      Breakfast foods vary widely from place to place, but often include a carbohydrate such as grains or cereals, fruit and/or vegetables, a protein food such as eggs, meat or fish, and a beverage such as tea, coffee or fruit juice. Coffee, tea, juice, breakfast cereals, pancakes, sausages, bacon, sweet breads, fresh fruit, vegetables, eggs, mushrooms, baked beans, muffins, crumpets and toast with butter or margarine and/or jam or marmalade are common examples of breakfast foods, though a large range of preparations and ingredients are associated with breakfast globally.:

      Freshest write-up on our web blog

    9. #
      sldfj — August 2, 2014 at 5:55 am

      How many does this serve?


    1. Pingback: How To: Eat a Balanced Diet | Trim Magazine

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