Growing up listening to how important the first meal of the day is should make students more aware of how unhealthy it is to skip it. Since they still do, the best solution is to make breakfast quick and convenient to both make and eat.
Story by Rashmi Kalro
Illustration by Emily Ward
In the constant struggle between college and life, students often don’t prioritize eating. The time commitments and stresses that come with college life make it easy to neglect the most important meal of the day: Breakfast! By preparing ready-made breakfasts ahead of time, students can quickly eat a nutritious meal while on the way to class. Here are two healthy, on-the-go breakfast options for busy students.
Ready-Made Breakfast Tacos/Sandwiches
This meal includes scrambled eggs in a tortilla with assorted vegetables and spices. The reason that eggs are the universal go-to breakfast food is because they are not only tasty, versatile and convenient, but also a great source of protein and essential amino acids. They are filling and satisfying but low in calories at the same time.
1 cup potatoes of any kind, diced into ½ " cubes
2 Tbsp. extra virgin olive oil
1 tsp. paprika
2 cups onions, sliced in strips
2 cloves garlic, minced OR 1 tsp. paste
1 cup bell peppers, diced in strips
5 whole-wheat tortillas, bagels or biscuits
5 eggs, beaten
2 Tbsp. milk (any kind)
½ cup sharp cheddar cheese, grated (optional)
½ cup baby spinach
½ cup mushrooms, sliced
In a large pan, heat the olive oil on medium heat, then add in the potatoes and paprika.
Once the potatoes are soft, add the onions, mushrooms, bell peppers and garlic and sauté for 8 minutes.
Remove vegetable mixture from heat and fold in fresh spinach. Stir until spinach is wilted.
In a medium bowl, whisk together the eggs and milk.
Add the egg mixture into the pan and slowly scramble the eggs on medium heat.
Layer the tortilla, biscuit, or bagel with the the eggs and vegetable mixture, sprinkle with cheese. Repeat to yield 5 tacos or sandwiches.
Wrap the tacos or sandwiches in aluminum foil, once cooled, for freezing or consume immediately.
Heating Instructions: Remove foil, wrap in a paper towel and heat in the microwave for 1 ½ - 2 minutes. Use saran wrap instead of foil to be able to microwave the burrito while it is wrapped.
Overnight Chia Oatmeal
This meal includes sweet and creamy oats accompanied with fruits and seeds. Oats help in lowering cholesterol levels and in improving satiety, cardiovascular and metabolic health. Another reason oats are a great breakfast option is because they are rich in fiber and antioxidants. Overnight oats are convenient, quick to eat, delicious and can be experimented with a lot in terms of flavors. For example, the maple syrup can be replaced with peanut butter and the chia seeds can be replaced with pumpkin seeds. These tiny changes in the recipe can change the entire meal, adding variety to one’s breakfast.
½ cup rolled oats
⅔ cup almond milk or milk of choice
⅓ cup Greek yogurt
½ Tbsp. chia seeds
½ tsp. vanilla extract
⅛ tsp. salt
1 Tbsp. maple syrup
2 sliced fresh strawberries
Blueberries, according to choice
Mix the oats in a bowl or cup, chia seeds, milk, yogurt and vanilla extract. Stir in a pinch of salt, maple syrup.
Store oats in the refrigerator overnight.
Serve oats straight out of the refrigerator or warm them up briefly in the microwave.
Add blueberries and strawberries as toppings.