Breakfast

I hate mornings.
I hate everything about mornings including food.
I get hungry at 10:30am.
I married a morning person.
I have a morning person work schedule.
Quite a conundrum.

I spent the first couple decades of my life skipping breakfast and the next couple trying to figure out some kind of fuel source that doesn't make me hurl.

I'm not a fan of eggs.  Traditional breakfast options are too greasy or too sweet.  Oh and while I'm being whiny, I should point out that when hubby retired and was home when I was getting ready for work, it made me late and forgetting lunch...simply because he made the mistake of "talking to me".

 My solution is breakfast burritos.  Frozen in batches.  A month's worth left at work to re-heat.

I buy a 1.5 pound package of spicy, Italian bulk sausage and the same amount of ground pork or turkey (whichever is cheaper).  I bake that on a rimmed 1/2 bun pan at 450 for about 20 minutes. After it cools, I break it into smaller pieces with my fingers and add 2 packages (2 pounds total) of frozen vegetables (any combo you like). Normally I add onions and mushrooms for filler and flavor, but I skipped them because of the new veg mixes.  Saved time. :)

I also roast about 5-6 small potatoes, diced, using the same pan I cooked the sausage, using a small amount of the left over fat from the meat.  That also takes about 20 minutes and can be done at the same time as the meat with a small amount of olive oil.

I heat the tortillas 5 at a time in the microwave for 30 seconds to make them soft.  Then I add about 2/3 c of the filling to each.

No 2 batches of my breakfast burritos are ever the same.  This combo makes 20 burritos, about 470 calories and 45 carbs each.  They cost $1.25 each and re-heat in the microwave in 2 minutes.

Breakfast Sandwich

Quick, easy, healthy. What could be better?

1 egg + 1 egg white
1 oz diced meat (ham, smoked turkey, spicy sausage)
1/2 oz shredded cheese
2 slices bread

 In a microwavable container that is approximately the size and shape of the bread you are using, whisk the egg.

 Add meat and cheese. Because these are both salty, don't add any salt, but do consider other spices like pepper or curry. You can also add up to 1/2 cup leftover cooked vegetables. Raw diced bell peppers are also nice if you like some crunch.

 Microwave on high heat for 1 minute. Check if done - bottom center solidifies last so a clear container is nice so you can see. Cook up to 1 minute more. If you are adding frozen ingredients or vegetables, it may take 2 mintues total. Let sit for 1 more minute to finish cooking.

Invert your egg patty onto your bread (plain or toasted) and enjoy.

Cost: Fall 2013    $0.60

 Nutrition: 330 calories, 30 carbs, 26g protein, 650 mg sodium, 18% DV calcium, 14% DV Iron. (Compared to a commercial egg muffin, this has similar calories, but equivalent of 1 ounce more protein, 120mg less sodium and 3 g more fiber.)

Convenience Tip: I bought some portion cups at a restaurant supply store. I pre-portion the meat and cheese and freeze them for later. These can be washed and re-used several times.

Nutrition Tip: 2 egg whites in place of 1 whole egg saves 32 calories from fat with 2g more of protein.

 Nutrition Tip: Another way to increase flavor while decreasing fat is to add your own sausage seasonings to lean ground chicken, turkey or pork. As a compromise, cook your favorite spicy sausage with an equal amount of lean meat to cut fat in half.

Crustless Quiche

One of my first nutrition blog post was the recipe for an appetizer called "Spinach Squares" which I now make all the time as a crustless quiche with endless variations.

 Non-stick vegetable spray
3 eggs or 6 egg whites or 3/4 c egg substitute
1 cup whole wheat flour
1 cup non-fat milk
1 teaspoon salt
1 teaspoon baking powder
8 oz sharp cheddar cheese, shredded
2 packages (10 oz each) frozen spinach, thawed & drained*
1/3 cup minced onion.
 * can substitute 4 cups of any cooked, diced or minced vegetables for the spinach & onion

Heat oven to 350. Spray 9x13 inch baking dish with non-stick spray. In a large bowl, beat eggs. Mix in flour, milk, salt & baking powder. Add cheese, spinach and onion. Spoon into baking dish and bake 35 minutes. Remove from oven and let cool. Cut into 12 squares

 Nutrition information: 144 calories, 10g carbohydrate, 4 g fiber, 10g protein, 8g Fat, 480 mg sodium, 90% DV of vitamin A and 24% DV Calcium. (lower fat and calories with egg whites or subs)

 Cost: Fall 2013 pricing     $6.29/recipe, $0.52 per serving

Variations:
Lower Sodium:  Reduce or omit the salt.  Reduce the amount of cheese.  Buy lower sodium cheese.  Then increase the flavor by adding fresh herbs with the vegetables or try spices like curry powder.

Flavor:  Change the cheese:  by using strongly flavored cheeses you can use less, saving both sodium and calories.  Add herbs:  parsley, tarragon, thyme, sage are all great in this.  Vary the veg: onions, mushrooms, cooked greens, chopped broccoli, last night's leftovers.  Add some meat:  1/4-1/2 cup diced finely just to add flavor.  In addition to traditional "breakfast" meats, consider smoked salmon.