Premier Medical Group - Multispeciality Practice in Clarksville, Tennessee

If you are like many of us, the Spring daylight savings time change has really thrown you for a loop. Sometimes it can be hard for our bodies to adjust to “losing” an hour of sleep. One way to make waking up early more enjoyable is to help yourself to a healthy breakfast!

Try these simple, healthy recipes for “the most important meal of the day”!*

1) Eggs in a Pita

For a healthy, but hearty grab-and-go breakfast, consider this yummy alternative to bacon & eggs!

Ingredients:

• Handful of spinach
• 2-4 Tbsp tomatoes, diced
• 2 eggs
• 1 Tbsp 2% fat shredded cheese
• 1 whole wheat pita pocket

Directions:

1. Heat a skillet on medium heat and lightly coat with cooking spray.
2. When the pan is hot, quickly sauté a handful of spinach and 2-4 tablespoons diced tomatoes until the spinach wilts and the tomatoes are warm.
3. Crack eggs over the veggie mixture (¼-½ cup egg substitute can be use as an alternative).
4. Top with a tablespoon of 2% fat shredded cheese.
5. Cover the skillet until the egg is cooked through and the cheese melted, about two minutes.
6. Place the cooked egg onto the bottom half of a sliced, 4-inch whole-wheat pita and cover with the other half.

Yields One Serving

Recipe By: Cleveland Clinic

2) Almond Blueberry Oatmeal

Do you prefer something sweet in the morning? That’s okay, as long as you are making smart choices. This almond blueberry oatmeal is perfectly sweet and packed with good for you ingredients!

Ingredients:

• ¼ cup steel-cut oats
• ¼ cup fat-free milk
• 1 cup water
• 1 Tbsp almonds
• 1/3 cup fresh or frozen blueberries
• 1 tsp ground flaxseed

Directions:

1. Boil 1 cup of water over high heat.
2. Add ¼ cup of steel-cut oats.
3. Cook, stirring, for 25 minutes, until the oatmeal is soft. Reduce heat to low and cook for 3 more minutes, stirring constantly.
4. Add ¼ cup of fat-free milk, a tablespoon of slivered almonds, 1/3 cup of fresh or frozen blueberries, and a teaspoon of ground flaxseed. Mix and serve.

Yields One Serving

Recipe by: Prevention

3) Homemade Smoothie

If cooking in the morning is not convenient, a smoothie that you can (partially) prepare the night before may be your ticket to a healthy breakfast!

Ingredients:

• ½ banana, peeled
• 1 cup frozen berries
• ½ cup low fat yogurt, plain
• Ice
• Optional: Adding a handful of spinach to your smoothie mixture is a great way to sneak in some extra greens!

Directions:

1. The night before, put half of a peeled banana in small freezer bag with a cup of frozen berries.
2. In the morning, empty the bag into a blender.
3. Add ½ cup of low-fat yogurt to blender.
4. Add ice slowly until the mixture blends smooth.

Yields One Serving

Recipe By: Go Red For Women

These are just a few simple recipes that can help you get your day off to a healthy start! A healthy breakfast is the first step to a day full of positive choices for your body. Be sure you are also making good choices for lunch and dinner, as well as hydrating with plenty of water. Make sure you consult with your doctor about what food choices are the healthiest for your diet. Give us a call at 931-245-7000 to schedule a visit with one of our Internal Medicine Physicians or Family Practitioners today!

*If you have or suspect you have special dietary concerns, please check with your doctor before trying the recipes above.