Nutritious Low Cost Breakfast Dishes
|Oatmeal||1⁄2 Cup (8 tbs)|
|For corn grits with maple syrup|
|Corn grits||1⁄3 Cup (5.33 tbs)|
|Syrup of maple||2 Tablespoon|
|For fried eggs|
|For scrambled eggs|
|For hard boiled egg|
|Water||1 Cup (16 tbs)|
|For french toast|
|Cinnamon||1 Pinch, sprinkle|
|Syrup of maple||1 Tablespoon|
|For yogurt and fruit|
|Plain yogurt||1 Cup (16 tbs)|
|Honey/Maple syrup||2 Tablespoon|
|Chopped fruit||1 Cup (16 tbs) (Banana, Apples, Grapes, Raisins, Oranges)|
|To make smoothie|
|Juice/Milk||1 Cup (16 tbs)|
|Fruit||1⁄2 Cup (8 tbs) (Fresh / Frozen)|
|Yogurt/Protein powder / peanut butter / nuts||1⁄4 Cup (4 tbs), protein powder / peanut butter / nuts|
|Yogurt/Protein powder / peanut butter / nuts||1⁄4 Cup (4 tbs), peanut butter or nuts|
Oatmeal with Banana
In a small saucepan boil 1 cup of water. Stir in the oats and bring the water back to a boil. Then reduce the heat to a simmer. Mash or chop up the banana and stir the banana into the oatmeal mixture. Add a pinch of salt. Simmer and stir till the water has evaporated. Place the oatmeal into a bowl and top with a small dab of butter and some maple syrup.
Corn Grits with Maple Syrup
In a small saucepan boil 1 cup of water. Stir in the corn grits slowly and reduce the heat to a simmer. Stir for one minute and add 2 pinches of salt. Place the grits into a bowl and top with a small dab of butter, mix that into the grits and then add some maple syrup.
Heat a frying pan up with a little bit of butter or oil. Crack the egg and gently pour the egg into the pan. Heat with a cover or flip it over if you like the yolk cooked. Remove the egg with a spatula onto your plate and sprinkle on a little salt and pepper.
Poached Eggs on Toast
In a small pan heat 2 inches of water till it boils. Crack the eggs and gently pour the eggs into the boiling water. Heat for 3-5 minutes. While your egg is cooking, place 2 pieces of bread in the toaster. Lightly butter the toast and place on a plate.
Remove the eggs from the boiling water using a slotted spoon, one at a time. Try and drain as much water from the egg on the spoon before putting the egg on your on top of your piece of toast. Sprinkle with a little salt and pepper.
In a small bowl, crack both eggs and gently pour them into the bowl. Stir them with a fork and add about 1 tablespoon of water and add a pinch of salt and pepper. Heat up a small amount (1 teaspoon) of oil or butter into a frying pan. Pour the mixed up eggs into the frying pan. Use a wooden spoon or a spatula to stir the eggs in the frying pan. When all the egg is cooked, remove the scrambled eggs using your wooden spoon or spatula onto your plate.
Hard Boiled Egg
Place 2 eggs into a small saucepan with 4 inches of water. Heat until the water boils and then reduces the heat a little bit. Boil for 8 minutes and then turn the heat off. Remove the eggs with a slotted spoon and run under cold water. Peel the eggs once they have cooled and serve with salt and pepper.
*to make “Egg Salad” after you have cooked the eggs; place them in a bowl with 1 tablespoon of mayonnaise. Mash is all together with a fork. Season with salt and pepper. You can also add some chopped celery or chopped sweet pickles.
In a small bowl, crack both eggs and gently pour them into the bowl. Stir them with a fork and add a sprinkle of cinnamon. Cut each piece of bread into 4’s and then dip each piece into the egg mixture. Let it soak until the bread is well coated with the egg. Heat up a small amount (1 teaspoon) of oil or butter into a frying pan. Place the soaked bread into the pan and fry on both sides using a spatula to turn them. Remove with a spatula and place on your plate. Top with maple syrup.
Yogurt and Fruit
Place 1 cup of yogurt into a bowl. Stir in 1 tablespoon of honey or maple syrup. Add the chopped fruit and top with 1 more tablespoon of honey or maple syrup. Add some nuts if you like.
Make Your Own Smoothie
Place all the ingredients into a blender and blend until smooth. Serve in a tall glass.
Calories 266 Calories from Fat 85
% Daily Value*
Total Fat 10 g15.6%
Saturated Fat 4.6 g22.9%
Trans Fat 0 g
Cholesterol 88.6 mg29.5%
Sodium 252.2 mg10.5%
Total Carbohydrates 38 g12.8%
Dietary Fiber 2.4 g9.6%
Sugars 18.4 g
Protein 7 g14.8%
Vitamin A 11.4% Vitamin C 1015.9%
Calcium 17.9% Iron 29.2%
*Based on a 2000 Calorie diet