Eat Healthy & Save Money with These Breakfast Ideas!
A Healthier Breakfast
This month I am focusing on switching expensive, minimally nutritious breakfast foods with those that cost less and keep you healthier. Each of the items I suggest are not only lower in calories and fat, but they also supply you with vitamins and nutrients that some breakfast foods may lack. They will also save you money on your grocery bill because less processed foods cost less.
Cold Cereal & Oatmeal
Instead of boxed cereals, most of which are loaded with sugars and preservatives, choose oatmeal. Higher levels of sugar can cause spikes in blood glucose levels which can leave you with a feeling of tiredness and increased hunger. Oatmeal is high in fiber and complex carbohydrates, and therefore it takes longer to digest, preventing blood sugar drops and making you feel fuller longer. However, buying instant oatmeal packets can be costly, but it’s easy and economical to make them yourself.
Homemade Instant Oatmeal
This recipe is for one serving of instant oatmeal. It may be convenient for you to grind up some ground oats into a powder, using a blender or food processor, beforehand so you can use them as needed.
Ingredients - makes one serving
- 1/4 cup Quick Oats
- 2 Tbsp powdered oats
- 1/8 tsp salt
Directions
- Place all ingredients in a bowl.
- Add boiling water to desired thickness.
- Let thicken for 2 minutes then, enjoy.
Fast Food Breakfast Sandwiches
If a trip through the drive-thru for breakfast is the way you start your day, there are many cheaper and healthier alternatives. Fast food, although convenient, is loaded with saturated fats which harm your heart, not to mention how expensive it is if you visit often. The following recipe is a healthier choice and takes just a little more time to fix than sitting in line at the drive-thru.
Alternative Breakfast Sandwich
It will save time if you hard-boil your eggs ahead of time, a day or two in advance.
Ingredients
- 1 whole grain English Muffin, toasted
- 1 slice low-fat cheese
- 1 hard-boiled egg, sliced
- 1 slice veggie Canadian bacon (optional) or
- 1 slice smoked turkey breast, sliced thick (optional)
- 1 Tbsp olive oil
Directions:
- Heat oil in a non-stick skillet.
- Heat your turkey breast in the skillet, flipping once, until crispy on the edges.
- Right before turkey is done, toast English muffin.
- Assemble your sandwich. Place your turkey on top of the bottom layer of the English muffin, follow that with your egg, then your slice of cheese, then the top of your English Muffin.
Bagel and Cream Cheese
Instead of a bagel loaded with cream cheese, try a whole grain English muffin covered with real fruit jam. A bagel may seem like a healthy breakfast, however, even if eaten plain, they are very high in calories. Anything added to that, like cream cheese, piles on even more calories. For example, a plain bagel at Starbucks contains 300 calories. A whole wheat toasted English Muffin with jam is less than 150 calories. For added protein, you could add some natural peanut butter and still be well under a 400 calorie breakfast while incorporating whole grains and healthy protein into your meal.
Muffins and Waffles
Packaged muffins and waffles make it easy and convenient to grab something and head out the door. However, pre-packed muffins and waffles are expensive and again, as many processed foods are, filled with high levels of sugars and preservatives. Muffins, in particular, are also very high in calories. A healthier and less expensive way to eat these items is to make and freeze your own. Look for a healthy recipe that you enjoy and make a huge batch on weekends and freeze for later. Waffles can be warmed in the toaster, just like the conventional frozen variety. Muffins can be placed in the refrigerator the night before or warmed for 15 seconds in a microwave.
Fried Eggs, Bacon and Toast
Fried eggs and bacon contain high amounts of cholesterol and fat, which we know can be factors in heart disease. They may not cost a lot at the grocery store, but the cost to your health makes them a meal that should by replaced by a healthier choice.
A breakfast burrito is a filling, nourishing twist on traditional breakfasts. It is high in protein and low-fat, offering a more nutritious meal while saving money by making this at home. Large batches could be made and frozen for a quick breakfast when you are low on time, but high on hunger.
Breakfast Burrito
Ingredients
- 4 corn tortillas
- 1 can black beans, drained well
- 3 eggs
- shredded cheese (optional)
- 1 small onion (optional)
- 1 can green chilies (optional)
- salsa (optional)
Directions:
- Sauté the onions and peppers for about 5 minutes.
- Add the eggs to the pan and cook until eggs are done.
- Lightly oil a separate pan, and warm the tortillas.
- Add the beans to the egg mixture and cook until heated.
- Fill the tortilla with your bean and egg mixture, and add cheese if using.
- Serve with salsa on top, if desired.
This post is part of the series: Simple Substitutions Help your Health and Budget
In this series, I will be addressing different aspects of meals and offer several ideas to make your budget and diet healthier.