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How to make breakfast easier and healthier

June 29, 2017
All meals are important, but breakfast has a unique role in stabilizing our blood sugars and keeping us energized through the morning.

In this video, Jana Wolff, RD, LDN, a registered dietitian and director of nutrition for Greater Baltimore Medical Center’s Comprehensive Obesity Management Program, gives tips and demonstrates how to prepare three healthy breakfasts to help you start your day off right. Her recipes can be found below.

Berry-Green Smoothie
  • 1/2 cup plain nonfat Greek yogurt
  • 1 cup almond milk
  • 1 cup fresh strawberries
  • 1 cup raw spinach
  • garnish: 1 strawberry if desired
Blend all ingredients. Add ice for a cooler drink. Garnish with a whole strawberry on the rim, if desired.

Overnight Oatmeal
  • 1 cup rolled oats or steel cut oats (depending on your texture preference)
  • 4 1/2 cups water
  • 1 cup frozen berries
  • 1/4 cup chopped almonds
  • 1 cinnamon stick
  • 1 teaspoon vanilla extract
  • Stevia or other sweetener to taste
  • garnish: fresh berries if desired
The night before, place all ingredients in a slow cooker. Set on low and cook 6-8 hours. Top with fresh berries if desired.

Muffin-Tin Frittatas
  • 6 eggs
  • 1/2 cup fat-free milk
  • 1 cup low-fat shredded cheese
  • 1 cup chopped spinach (or vegetable of your choice)
  • paprika and pepper to taste
Heat oven to 350° degrees. In a medium-sized bowl, beat eggs, milk and seasonings. Add spinach and low-fat cheese. Using a 12-serving regular-sized muffin tin, spoon in 1/4 cup of the egg mixture into each muffin holder. Bake for 20 minutes. Cool for 5 minutes before removing from tin.
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