Maybe yours is the kind of family that just can’t get on board with a meal that doesn’t involve meat. Or maybe you can’t get going without a hot morning bite. Or maybe anything but coffee settles in your stomach like a lead brick. Whatever your breakfast dilemma, one of these make-ahead meals is sure to be perfect for you and your family. 

Quite often, I prepare the entire week’s (non-smoothie) breakfasts in advance, so there is always something on hand that can be popped in the microwave. 

For mornings when time is even tighter, keep some hard-boiled eggs, organic string cheese and bananas on hand. That way, if you find yourself in a more serious time crunch, there is always something healthy to grab and go!

Omelet on a Bun (makes 1)

• 1 whole-wheat English muffin
• 2 egg whites, beaten
• ¼ cup chopped onions 
• ¼ cup chopped broccoli
• 1 slice mozzarella or provolone cheese
• 1 slice cooked crumbled bacon
• Cooking spray

Spray pan with cooking spray. Sautee chopped onions and broccoli until tender, about 3 minutes. Add egg whites and cook until firm. Spread egg mixture onto English muffin, top with cheese slice and crumbled bacon. Store in the refrigerator until ready to eat. When ready eat: Put sandwich in microwave for 1 minute or until hot.

This recipe is a great way to get your bacon fix without clogging your arteries. Crumbling the bacon means you get a little crunchy taste in every bite!

Breakfast Burrito (makes 1)

• 1 small whole-wheat tortilla
• 3 egg whites
• ¼ cup canned black beans
• 2 Tbsp. shredded Monterey Jack cheese
• 2 Tbsp. salsa
• ¼ cup chopped onions
• ¼ cup chopped red pepper

Scramble egg whites, black beans, salsa, onion, pepper and cheese together and spoon into tortilla. Wrap, place in fridge. In the morning, microwave for 45 seconds on each side. 

If you have time to spare, this burrito is even more delicious when heated in a pan until hot all the way through.

Simply Fruit 

If you just can’t stomach a heavy breakfast, then fruit for breakfast might be perfect for you. There are people out there, specifically Skinny Bitch authors Rory Freedman and Kim Barnouin, who contend that fruit and fruit alone is the perfect breakfast. The magic number? Three delicious, vitamin- and fiber- filled servings. 

Grapes, bananas, apples, raspberries and blueberries are all super-easy, no-prep fruits that can be eaten anywhere, anytime. Or slice kiwi, oranges, strawberries, pineapple, watermelon or cantaloupe into portable containers and store in the refrigerator. Toss into your bag, and you’ve got breakfast on the go. It’s as if Mother Nature knows how busy you are!

This is a great recipe to start cooking with your child! Not only will they learn how to cook, it tastes great and very simple to do..

Low-fat, whole grain pita pizza

• 1 medium whole grain pita
• 2 ounces cheese (cheddar or mozzarella), shredded 
• 3 Tbsp tomato sauce
• Favourite pizza toppings (mushrooms, bell peppers, pineapple, onion, lean meat, etc.)

Preheat oven to 450 degrees. Place pita on a baking sheet. Spread tomato sauce over the pita. Add desired toppings and sprinkle with cheese. Have the kids do all the safe prep (vegetables, meat etc.) and have fun with making shapes and faces. Bake for 6-8 minutes and enjoy! 

Between making sure the kids have their homework finished, feeding the pets, answering the phone and sliding a few last-minute bills into the mailbox, some mornings it can feel like a miracle that you even made it to work with your shoes on. For those of you who (like me) sleep until the absolute last possible minute, it can feel next to impossible to squeeze breakfast into the equation. 

As you read last week, however, squeezing it in is essential, especially if you don’t want your child to have to repeat the 1st grade! So how do you make sure the entire family gets fed without having to set the alarm clock back an hour? Make smoothies!

Pre-measure the frozen fruit the night before and store it overnight in the freezer by itself, so it’s ready to go in the morning. Pour the other ingredients into the blender the night before, cover, and store in the fridge. In the morning, put the blender on its base, pour in the fruit, blend until smooth, and you have a healthy, delicious breakfast in 2 minutes flat.

The recipes below are a guideline, but feel free to get creative and come up with your own delicious combinations. And remember, these measurements aren’t meant to be precise. An extra handful of fruit never hurt anyone! 

Here are a few of my favorite recipes:

Calcium Cooler 

• 1 cup milk
• ½ cup frozen blueberries
• ½ cup frozen raspberries
• 1 Tbsp ground flaxseed (or flaxseed meal)*
• 1 Tbsp wheat germ
• 4 oz. mixed berry yogurt

* If your child doesn’t like the texture of the flaxseed in his or her smoothie, substitute flaxseed oil.

Chocolate Shake 

• 1 cup chocolate soy** or almond milk
• ½ cup frozen strawberries
• ½ cup frozen blueberries
• 1 Tbsp ground flaxseed 
• 2 scoops chocolate hemp protein powder***

** When buying soy milk or soy protein powder, make sure you splurge for organic brands. Often, soy is genetically modified. If it carries the organic certification, it can’t be

*** Hemp protein is perfect for vegans because the more popular whey protein is made from a milk derivative. Plus, its Omega-3, protein and fiber combination is hard to beat. Play around with different protein powders — whey, soy, hemp— until you find a taste and texture that is right for you. And remember, every brand doesn’t taste the same, so if you don’t like one brand, try another!

Peaches ‘n Cream 

• 1 cup vanilla soy or vanilla almond milk**** 
• 1 cup frozen peaches
• 2 scoops vanilla whey protein powder
• 1 Tbsp ground flaxseed
• 1 Tbsp wheat germ

**** If you are watching your family’s calories, you can always replace half of the liquid in any smoothie with water.

Now that you’re armed with a few good recipes, head off to the kitchen and get blending. Fixing breakfast might just become the easiest task on your to-do list!

Cottage Cheese Pancakes Recipe


Ingredients

2 cups low fat cottage cheese 
4 eggs yolks 
1/4 cup sugar 
6 tbsp. all purpose flour 
1/2 tsp. vanilla 
pinch of salt 
8 egg whites 

Directions

• Drain cottage cheese in sieve to remove excess moisture. 
• Stir together cottage cheese, egg yolks, sugar, flour and vanilla in a large bowl until blended. 
• Add salt to egg whites in a large bowl. Beat at medium speed until you see soft white peaks forming. 
• Gently fold the egg whites into the cottage cheese mixture in until the streaks of the white are gone.
• Spray a large non stick skillet with non-stick vegetable oil spray, heat over medium heat. 
• For each pancake pour 2-3 heaping tablespoons of batter onto pan. 
• Fry for about 2 minutes or until bottom are slightly golden. Flip and cook for 1 more minute. 
• Pancakes will be a golden brown. Keep warm on a baking sheet in the oven until it's done.

Baked Artichoke Frittata Recipe


Ingredients

1 cup canned artichoke hearts in water 
6 eggs 
1/4 cup half-and-half 
1/4 cup milk 
1/4 teaspoon salt 
1/8 teaspoon pepper 
1/8 teaspoon ground nutmeg 
1 cup shredded white cheddar cheese 
1/4 cup grated Parmesan cheese 


Directions

• Spread artichokes in well-greased individual au gratin dishes. 
• Sprinkle grated cheddar cheese on top. 
• Beat eggs with milk in a bowl, half-and-half, salt, pepper, and nutmeg. 
• Pour mixture over artichokes & cheddar. 
• Top with Parmesan. 
• Bake at 350°F until frittata is puffy and lightly browned and center feels firm (about 20 minutes). 

4 Servings. Serve immediately

Apple Berry Salsa With Cinnamon Chips Recipe


Cinnamon Chips
4 (7") Flour tortillas
1 T granulated sugar 
1/2 tsp ground cinnamon


Salsa
2 medium Granny Smith apples
1 cup strawberries, sliced
1 kiwi, peeled and chopped
1 small orange
2 T packed brown sugar
2 T apple jelly


Directions

• Preheat oven to 400°F.
• For cinnamon chips, lightly spray tortillas with water.
• Combine sugar and cinnamon and sprinkle over tortillas.
• Using a pizza cutter, cut each tortilla into 8 wedges; Place in single layer On round baking stone.
• Bake 8-10 min.
• Or until lightly browned and crisp.
• Remove and cool completely.
• For salsa, peel, core, and slice apples.
• Cut apples into quarters and chop with chopper.
• Slice strawberries.
• Chop kiwi.
• Place fruit in bowl.
• Zest orange and juice orange.
• Add orange zest, orange juice, brown Sugar, and apple jelly to fruit mixture, stir gently.
• Serve with cinnamon chips.