Reader RS sends as follows. Kashi isn’t doing it for us! Any ideas are welcome! ”
Willing! In fact, we are all wise to look for healthy options for “fasting.” According to the latest research, many Americans lack sufficient fiber and calcium, potassium, and vitamin D in our diet. The protein in each diet also helps build and maintain muscle mass and immune function. All you need is a little planning.
Here are some tips from experts in Food & Nutrition magazine, a publication of the Academy of Nutrition and Dietetics.
Many of us, especially children and teens, need more of the nutrients found in dairy products such as fruits, vegetables, grains, proteins and dietary fiber. Believe it or not, a simple breakfast of high-fiber cereals and protein-rich milk or fortified soy milk will meet your bill. Even better, throw fresh, frozen or dried fruit on top.
Soak the grain mixture overnight and have a nutritious breakfast right away. Mix quick barley with milk, yogurt, or 100% fruit juice and leave it in the fridge overnight for a fast, nutty, nutty breakfast the next morning. If you prefer delicious food to sweet food, mix dry oats, plain yogurt, a small drop of olive oil, a shake of kosher salt and crushed red pepper and let it cool (really) until morning.
Did you get the leftovers? Combine cooked brown rice, quinoa, and farro with a sweet and tasty liquid (such as vanilla soymilk or chicken broth). Then place dried fruits and nuts (if sweet) or leftover cooked vegetables (if delicious) on top and refrigerate overnight. Fragrant varieties are said to go well with salsa.
Have you tried applying mashed potatoes to whole grain toast? Turn it on with eggs cooked for more protein.
Alternatively, place this egg scrambler in a microwave-compatible mug or a large canned jar. Apply cooking spray to the inside of the mug, add 1-2 eggs and whisk with 1-2 tablespoons of milk or water. Add 2-3 tablespoons of chopped vegetables and stir (mushrooms and spinach work well). Cover and heat in the microwave for about 30 seconds. Stir for about 1 minute until the eggs harden and heat in the microwave. Thank you for the quick cleanup this.
Finally, keep in mind that beans are also for breakfast, according to these experts. Beans, the only food that counts as protein and vegetables, contain protein and fiber, calcium and potassium. Hummus-a creamy paste made from chickpeas-is one example. You can apply it to whole grain toast or crackers, or cut vegetables for a quick and nutritious breakfast.
I got some new ideas myself! Thank you for writing.
Barbara Quinn is a registered dietitian and certified diabetes educator at a community hospital on the Monterey Peninsula. She is the author of “Quinn-Essential Nutrition” (Westbow Press, 2015). Email her at email@example.com.
Tips for finding the best breakfast
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