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Hy-Vee Dietitian: Healthy Breakfast

The holidays bring many rounds of parties and overnight guests. Don't let breakfast fall by the wayside! One of the best ways to keep your eating on track during this season of feasts is to start the day with a healthy breakfast. A morning meal that contains a good source of protein and fiber will help keep hunger at bay, making overeating less likely later in the day.

Tips for Creating a MyPlate Breakfast:

1. Go for the Grains. Choose whole grain foods like oatmeal, whole grain breads and cereals for a fiber boost.
2. Add a glass of milk! With nine essential nutrients and as much protein as an egg, milk makes the perfect addition to breakfast. An 8 oz. oz glass of milk has more protein than an egg. Consider fat free milk which contains the same nutrients as other milk for only 80 calories in an 8 oz.z glass. Pour over cereal, or use in place of water when cooking hot cereals.
3. Pick some produce. Adding a piece of fruit or tossing a handful of veggies into an omelet adds fiber, vitamins and minerals.
4. Boost the protein. Eggs, black beans, nuts or nut butters and lean meats will help keep you full all morning.

I love working with the Got Milk! Campaign. Check out these great ideas! Simple to make, but special enough for guests, these breakfasts provide a wonderful start to the day. For more recipes, visit The Breakfast Project website at

Breakfast in a Stocking

Perfect for Christmas morning, or as a fun surprise for overnight guests!

Stuff a stocking with a few of these ideas and serve with a glass of milk:

• Erin Baker's Breakfast Cookie
• Kind Fruit and Nut Bar
• Single-serving pouches of oatmeal or cold cereal
• Single-serving Just Fruit Munchies
• Single-serving package of nuts
• Single-serving package of dried fruit
• Honeycrisp apple
• Clementine
• Banana
• Grapefruit

Hearty Oatmeal with Strawberries, Dried Cherries and Almonds (serves 2)

Cooking oatmeal with milk instead of water increases the nutritional value. This recipe can easily be increased to accommodate a crowd!

All you need:
1 ¾ cup fat free milk
1 cup old-fashioned or quick cooking oats
1 teaspoon brown sugar
1/8 tsp. ground cinnamon
Assorted toppings: sliced fruit or fresh berries, chopped nuts, dried fruits

All you do:
Combine milk, oatmeal, brown sugar and cinnamon in a saucepan; bring to a boil over medium-high heat, stirring often to prevent boiling over. Cook until thickened; divide between two serving bowls and top with strawberries, cherries and almonds. Serve immediately.


Nutrition per serving: calories: 360; fat: 6g; saturated fat: 0g; sodium: 0g; protein: 15g; carbohydrates: 61g; fiber: 6g; calcium: 300 mg.

Chicken Sausage Scramble
(serves 4)

All you need:
½ cup (4 oz.) Al fresco chicken apple sausage, diced
¼ cup onion, diced
¼ sweet potato, diced
¼ cup red pepper, diced
4 eggs
2 Tablespoons fat free milk
½ cup fresh spinach leaves, chopped
Salt and pepper to taste
2 whole wheat English muffins, split and toasted

All you do:
1. Coat a nonstick skillet with cooking spray and heat over medium. Add the sausage, onion, red pepper and sweet potato and cook, covered, stirring often, until vegetables are tender (test a chunk of sweet potato to be sure). Transfer to a plate.
2. Meanwhile, beat eggs with milk in a small bowl until blended. Add to skillet and cook, stirring often, until eggs are scrambled.
3. Remove skillet from heat. Stir in spinach, reserved sausage mixture, salt and pepper. Serve immediately with a toasted English muffin half.


Nutrition per serving: calories: 210; fat: 10g; saturated fat: 3g; cholesterol: 240 mg; protein: 14g; carbohydrates: 18g; fiber: 3g; sodium: 410 mg; calcium: 60 mg.

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