Breakfast

illustrated breakfast plate with bread, eggs, and fruit

A healthy eating routine is important at every stage of life and can have positive effects that add up over time. It’s important to eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. Look below for breakfast ideas.

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Baked Apples*

Preparation and Cook Time: Approx. 5 minutes
Recipe tested in Spring 2019 by Health Promotion Services and Camreon Lyons (student volunteer), and David Chung (student volunteer)

Ingredients and Materials:

  • 1 small apple
  • 1 Tbsp drinking water
  • Cinnamon as needed
  • Microwave (700 watt)
  • Microwave-safe container and covers, or paper towel
  • Knife

Directions:

  1. Wash apple thoroughly, especially if you are leaving skin on.
  2. Peel or don't peel apple.
  3. Dice up the apples, remove the core, and place in microwave-safe container or bag.
  4. Microwave for 2 minutes, or longer if you have a big apple.
  5. For desired preference, season with cinnamon, honey, and raisins, or eat plain and simple.

*A small amount of apple cider will be made as a byproduct of this recipe.

Pancakes

Preparation and Cook Time: Approx. 5 minutes
Recipe tested in Fall 2020 by Health Promotion Services and Camreon Lyons (student volunteer)

INGREDIENTS AND MATERIALS:

  • Pancake mix
  • Microwave (700 watt)
  • Microwave-safe container and covers, or paper towel
  • Stirring utensil

DIRECTIONS:

  1. Follow recipe on pancake box
  2. Note serving size and pancake batter yield
  3. Fill 1/3 of container with pancake batter
  4. Leave room because pancake mix will rise when cooking
  5. Microwave for 1 1/2 minutes
  6. And then 30 second intervals until fluffy
  7. Add syrup and/or butter as desired

Mug Omelette

Preparation and Cook Time: Approx. 5-8 minutes
Recipe tested in Spring 2018 by: Health Promotion Services and Tiffany Madjus (student volunteer)

INGREDIENTS AND MATERIALS:

  • Eggs
  • Tomatoes
  • Spinach
  • Salt and Pepper
  • Microwave (700 watts) and Microwave-safe container and covers
  • Utensils and Knife

DIRECTIONS:

  1. Crack egg into the cup
  2. Season egg with salt and pepper and mix it up
  3. Cover cup and cook egg for 30 seconds
  4. Dice up a quarter of the tomato, and grab a pinch of spinach
  5. Place tomatoes and spinach in the cup. Mix well.
  6. Cover cup and put in the microwave for 30 second increments. Test for desired doneness.
  7. Season with salt and pepper if desired

Granola Parfait

Preparation and Cook Time: Approx. 5 minutes
Recipe tested in Spring 2018 by Health Promotion Services and Tiffany Madjus, (student volunteer), Aisha Mohammad Zainal (student volunteer), and Nabeela Rizvi (student volunteer)

INGREDIENTS AND MATERIALS:

  • 1 tablespoon of maple syrup
  • 2 teaspoons water
  • 2 teaspoons vegetable oil
  • A pinch of salt
  • 4 1/2 tablespoons of rolled oats
  • Yogurt
  • Fresh Berries
  • Microwave (700 watts) and Microwave-safe container and covers
  • Utensils
  • Optional: sliced almonds, walnuts, or raisins

DIRECTIONS:

  • Mix the maple syrup, water, oil, and oats into a microwaveable-safe container.
  • Add in optional ingredients and mix.
  • Microwave it for 1 minute and 30 seconds uncovered.
  • Take out granola and mix before heating it up in 30 second intervals for about a minute or until toasted.
  • Let it cool before eating
  • Layer granola with yogurt and fresh fruit.