Breakfast? Make Mine Eggs Please!

Aug 11, 2010 by Kristi Rimkus

When my kids were in elementary school I started their days off with a breakfast of Pop Tarts. That practice continued until the school nurse set me straight after one child complained of a stomach ache.

Needless to say, I was properly chastised and provided a nutritious start for their mornings thereafter.

Children aren’t alone in the need for a proper breakfast, grownups need all the help they can get to combat the stresses of the day. Not to mention the fact that many of us are working on losing a few extra pounds.

I hear a lot of excuses from friends and family when we talk about eating in the morning:

I don’t have time in the morning to make a healthy breakfast.

I have a latte every morning. It contains milk. That’s healthy enough for me.

I’m not hungry in the morning, I can wait until lunch time to eat.

I’m cutting calories, and I’d rather save them for dinner.

If this sounds like you, then you might want to rethink your position on the subject.

Research supports the theory that eating breakfast will boost your metabolism, increase energy, and help your brain function at its best. We want our children to eat breakfast so they can absorb what they learn at school. Why should we treat ourselves differently? In fact, I can say that as I get older I need all the brain boosting I can get.

I could certainly use the metabolism boost too. Giving my body a solid source of energy in the morning, something other than my daily caffeine fix, keeps me going for hours.

How do you fit breakfast in when you either don’t want to, or think there isn’t time to eat and get out the door?

Oatmeal tossed with berries is a great start. Please – don’t buy those processed oatmeal packets. They are expensive and filled with sugar, salt and preservatives. Buy a box of quick cooking oats and add some frozen or fresh berries with a drizzle of honey.

How about low fat yogurt, berries and a little low fat granola? Your body will appreciate the protein, dairy, fruit and crunchy grains. Sounds terrific, right?

Now, lets get crazy and think about eggs – eggs with vegetables. Scramble eggs with chopped spinach, onion and cheese, then pop them in a container to store in the refrigerator. They last for a few days, and are terrific warmed up and served with toast.

A proper breakfast sounds appealing now, doesn’t it?

Take my word for it. You’ll love starting your day with a healthy breakfast, and your body will thank you for the effort.

Savory Baked Eggs

3 large eggs
4 large egg whites
1 large tomato, seeded and chopped into small pieces
¼ cup basil, finely chopped ⅓ cup Parmesan cheese,
shredded 1 pinch salt
1 pinch pepper

Servings: Makes 6 main dish servings.


1. Preheat the oven to 350 degrees.

2. Spray 6 small baking dishes with cooking spray.

3. Whip eggs until frothy.

4. Add remaining ingredients to eggs and spoon into baking dishes.

5. Bake for 15 – 20 minutes until egg is set.

What’s good for me in this dish?

Eggs provide tryptophan, selenium, iodine, vitamins B2 and B12, and protein. Selenium helps protect our immune systems, and regulates thyroid hormones, and protein plays a critical role in the building of our muscles, blood, skin, hair and nails.

Eggs also contain choline, known to reduce inflammation in the body. According to George Mateljan, author of World’s Healthiest Foods, inflammation contributes to heart disease, osteoporosis, type-2 diabetes and Alzheimers.

Free range, or cage free eggs are considered to be higher in quality nutrients such as all nine essential amino acids, and are less likely to contribute to high cholesterol levels.

Amount Per Serving: Calories: 70, Total Fat: 3.31g, Cholesterol: 108mg, Sodium: 196mg, Total Carbs: 1.75g, Dietary Fiber: 0.39g, Sugars: 1.15g, Protein: 7.53g, Weight Watchers Points 2

Information regarding the benefits of eating breakfast obtained from WebMD, The Mayo Clinic, and NPR.

Nutrition details obtained from,,, and

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

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