The Most Important Meal of the Day

How many of you eat breakfast in the morning?  More than one-third of young adults skip breakfast. You’re too busy. You’re trying to watch your weight. You don’t have time to make toast, much less eggs and bacon. However, just 10 minutes of munching can sustain you for hours on end. Breakfast serves up a good dose of key nutrients that you and your baby need: calcium from milk; vitamin C and folate from fruit; and fiber from wholegrain cereals and breads. So do yourself and your baby a favor. Make time for breakfast. 

You can follow a few simple principles to make certain your breakfast gets you off to the best possible start:

• Include a fiber-rich food, such as wholegrain cereal or wholegrain bread.
• Include a piece of fruit.
• Include a source of protein, such as milk, cheese, yogurt, peanut butter, or eggs.
• Avoid high-sugar choices such as sweetened cereals or pastries.

Use your imagination to put something together quick. Remember breakfast does not have to include traditional breakfast foods. Here are a few ideas to get you started:

• Frozen wholegrain waffles quickly toasted and topped with sliced strawberries and low-fat whipped cream
• A cantaloupe half filled with calcium-fortified cottage cheese
• The previous evening’s dinner wrapped in a whole wheat flour tortilla
• A whole wheat bagel spread with light cream cheese and topped with sliced apples and seedless raisins
• Granola stirred into vanilla yogurt, topped with sliced strawberries or raspberries and a drizzle of maple syrup
• Sliced bananas topped with vanilla yogurt, drizzled with honey, and sprinkled with coarsely chopped walnuts and raisins or other dried fruit of your choice. 

What does your breakfast usually consist of?

Try out this tasty recipe for a breakfast on the run – now you have no excuse to skip it!
 

English muffin melt

Rich in: fiber & calcium

What could be quicker than melted cheese on a toasted English muffin? Pop this in the oven when you are getting dressed, then wrap it in a paper napkin and head out the door. By choosing a whole wheat muffin, and having a piece of fruit too, you’ll get all you need for a healthy yet very speedy breakfast. 

Preparation: 5 minutes
Cooking: 10 minutes
Makes 1 serving
 
1 wholewheat English muffin, split open
1 medium tomato, sliced
2oz (55g) part-skim mozzarella cheese, sliced
Kosher salt to taste

Fresh basil leaves or finely chopped fresh flat-leaf parsley for garnish (optional)

1        Preheat oven to 400Ë?F (200Ë?C). Place the muffin halves, cut side up, on a small baking tray. Divide the tomato slices and cheese slices between the halves and sprinkle with a little salt.

2        Back until the cheese has melted and the muffin is slightly crisp, about 10 minutes. Serve immediately, garnish with basil or parsley if desired.

* recipe notes:

• Cheddar or Swiss cheese can be substituted for the mozzarella.
• Instead of tomato slices, try frozen chopped spinach that has been thawed, squeezed to remove excess moisture, and seasoned.

* tip:  If you are feeling nauseous during the first trimester, bland cheese such as mozzarella is a good choice. Later, when you are feeling better, substitute Cheddar or another strong cheese.

Recipe by Vincent Connelly

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