Breakfast: The most important - most skipped -meal of the day

By Kady Guyton
September 29, 2008

Fruit smoothie and a banana nut muffin. Click for larger image.

This column was inspired by a friend of mine. She's a single mom with three kids under age 10. A couple weeks ago she told me she hit a low point as a mother when she lured her kids of out bed one morning with Cheetos.

While I enjoy a processed cheese food snack for breakfast as much as anybody, I think we can all safely agree that it's really not an ideal way to start your day. On the other hand - the traditional two or three eggs fried with bacon or sausage doesn't work for everyone either. To complicate matters further, more and more people are eating in their cars. So much so that many companies are now packaging their products with a cup holder in mind.

So how to get a healthy breakfast that doesn't take time, cost much or is frosted? Allow me to suggest a banana nut muffin and a fruit smoothie. Both can be made ahead with available ingredients. They are also entirely customizable to your taste buds. They can also be made ahead on the weekend and frozen indefinitely.

Why even eat breakfast in the first place? Besides the obvious reasons that we all learned in seventh grade health, it sets you up for the day. A good breakfast will keep the blood sugar level until lunch and help prevent making food choices that involve peanut butter cups. If losing weight is your goal, eating more calories earlier in the day can help with that. The classic American pattern of eating a small breakfast, slightly heavier lunch and full dinner doesn't really work for the majority of us due to our daily activity levels.

Also, the Food and Drug Administration recently revamped the food pyramid and changed the fruit and vegetable servings recommendation to five to seven servings instead of three to five. The smoothie will provide at least three servings, plus fiber to make you feel full. The muffin also has fiber, plus potassium and iron from the bananas and nuts. Muffins are also a very portable item and the smoothie can easily be poured into an insulated mug for car drinking.

When freezing the smoothies, pour the mix into pint size Ziploc bags and freeze flat. When they're solid, they can be stored upright like books or stacked. The muffins can be frozen while still warm as long as they are uncovered. To thaw, either pull one from the freezer to the fridge the night before or pop them in the microwave for 15 or 20 seconds.

Have a good morning!

Banana Nut Muffins
Makes 6 large muffins or 12 small
2 cups flour
3/4 cup sugar
3/4 teaspoon baking soda
1/2 teaspoon salt
1 1/4 cup toasted and chopped pecans or walnuts
2 very ripe bananas
1 banana chopped small
1/4 cup plain yogurt
2 large eggs
6 tablespoons butter, melted and cooled
1 teaspoon vanilla

Heat oven to 350, grease bottom and sides of muffin tins, set aside. Mix all dry ingredients, including walnuts, in a large bowl. Set aside.

Mix all wet ingredients in a medium bowl. Fold wet into dry, mixing until just combined and batter looks thick and lumpy.

Fill muffin tins three-quarters full and bake for 25 to 30 minutes until golden brown.

Fruit Smoothie
Makes about 16 ounces or one pint glass. Vary it by using whatever fruits are in season. If it seems too thin, add a couple ice cubes.
1 cup fresh or frozen berries
1 banana or orange, kiwi or cup of pineapple
1 cup apple or orange juice

Add all ingredients into a blender pitcher. Blend until smooth. Pour into Ziplock baggies and freeze flat or drink immediately. If using after freezing, allow to thaw overnight in the fridge first.