Breakfast Substitutions to Help Your Health & Budget (Page 2 of 2)

Instead of a bagel loaded with cream cheese, try a whole grain English muffin covered with real fruit jam. A bagel may seem like a healthy breakfast, however, even if eaten plain, they are very high in calories. Anything added to that, like cream cheese, piles on even more calories. For example, a plain bagel at Starbucks contains 300 calories. A whole wheat toasted English Muffin with jam is less than 150 calories. For added protein, you could add some natural peanut butter and still be well under a 400 calorie breakfast while incorporating whole grains and healthy protein into your meal.

Packaged muffins and waffles make it easy and convenient to grab something and head out the door. However, pre-packed muffins and waffles are expensive and again, as many processed foods are, filled with high levels of sugars and preservatives. Muffins, in particular, are also very high in calories. A healthier and less expensive way to eat these items is to make and freeze your own. Look for a healthy recipe that you enjoy and make a huge batch on weekends and freeze for later. Waffles can be warmed in the toaster, just like the conventional frozen variety. Muffins can be placed in the refrigerator the night before or warmed for 15 seconds in a microwave.

Fried eggs and bacon contain high amounts of cholesterol and fat, which we know can be factors in heart disease. They may not cost a lot at the grocery store, but the cost to your health makes them a meal that should by replaced by a healthier choice.

A breakfast burrito is a filling, nourishing twist on traditional breakfasts. It is high in protein and low-fat, offering a more nutritious meal while saving money by making this at home. Large batches could be made and frozen for a quick breakfast when you are low on time, but high on hunger.

Breakfast Burrito

Ingredients

• 4 corn tortillas
• 1 can black beans, drained well
• 3 eggs
• shredded cheese (optional)
• 1 small onion (optional)
• 1 can green chilies (optional)
• salsa (optional)

Directions:

1. Sauté the onions and peppers for about 5 minutes.
2. Add the eggs to the pan and cook until eggs are done.
3. Lightly oil a separate pan, and warm the tortillas.
4. Add the beans to the egg mixture and cook until heated.
5. Fill the tortilla with your bean and egg mixture, and add cheese if using.
6. Serve with salsa on top, if desired.