These new recipes from the Austin Wellness Kitchen are perfect for this busy time of year. An extra bonus is that all are customizable, so even picky eaters can have a healthy choice.
Topped-Up Yogurt
The little cup of yogurt is a staple of many lunchboxes, and most stores have a whole aisle with every flavor you could imagine. Hiding in these harmless-looking fancy yogurts is often a high amount of sugar from added flavors, toppings, or fruity gels. Check out this surprising list of best and worst plain and vanilla Greek yogurts from Eat This, Not That. Next trip to the grocery store, you won’t be fooled by advertising claims and you can choose the best base for your healthy topped-up yogurt.
So what to do to dress up a boring tub of plain yogurt? Turn it into your own personalized treat by adding toppings! Bonus, everyone in your family can choose their own toppings (we’re looking at you, picky eaters) and it’s a fun activity to get kids interested in healthy foods. Check out our ideas below:
Raw Almonds, Chopped 1 tbsp(40 calories, 1g protein, 1g dietary fiber, 0g sugars)
Chia Seeds 1 tbsp (70 calories, 2g protein, 5g dietary fiber, 0g sugars)
Semi-Sweet Mini Morsels 1 tbsp (70 calories, 1g protein, 1g dietary fiber, 8g sugars)
Raspberries 10 Berries (10 calories, 0g protein, 1g dietary fiber, 1g sugars)
Granola ¼ cup (varies by brand/style, look for low sugar)
Be sure to keep your total mix-ins low, so as not to cancel out the healthy aspects of this on-the-go breakfast. To make Topped-Up Yogurt travel-friendly, pack your chosen toppings in snack bags or small plastic containers.
Better Eggs in a Basket
Make this standard more interesting by adding a few extras! You’ll need eggs (or your favorite egg substitute), a light bread (look for high fiber, low sugar content), cooking oil (regular vegetable oil, coconut oil, etc.), and a few fun toppings (or whatever you can find in your fridge and pantry!).
- Start by using a cookie cutter, knife, or cup to cut out the middle portion of a bread slice.
- Heat a skillet or griddle sprayed with Pam or Mazola.
- Place the bread in the pan.
- Add a small amount of your cooking oil in the hole in the bread.
- Heat the oil until very hot.
- Crack an egg in the hole.
- Use a spatula to move the white around so it gets done.
- When the egg is fairly well set, turn the bread and egg over to cook the other side, being careful not to break the yolk.
- In the meantime, toast the holes from the bread for dipping in the yolk.
- Add your desired toppings to your egg in a basket. Some ideas for toppings are below.
Reduced fat cheese
Italian (or other) mixed herbs
Diced peppers
Diced tomatoes
Sliced green onions
Energy Toast
Plain toast is sad, and no one wants to start their morning off sad. Make breakfast more exciting and energizing with these trendy but tasty toast ideas. Make sure to start with a high-fiber, healthy slice of bread.
Cream Cheese + Berries: Low Fat cream cheese and anti-oxidant rich berries is a great sweet and savory mix. For the more gourmet, try adding a bit of fresh basil.
Almond butter + banana + chia seeds: Check that your almond butter is low in sodium, and spread thin. Bananas have a decent amount of natural sugar, about 14g per 100 calories, so try splitting one banana between two servings of this toast. Sprinkle chia over the top for crunch with a boost of fiber and protein.
Avocado + Sprouts + Edamame: All the green things! The equivalent of a green smoothie, this toast has a fresh taste. Avocado is a healthy fat superfood, sprouts add crunch and flavor, while edamame packs a protein punch.
Macey Foronda / BuzzFeed
Looking for more wellness ideas? Check out our Benefit Resource Center and contact us today. We can help implement a wellness program that fits with your benefits package, budget, and employee needs. Check out the full range of services from the best team in benefits.
Sources:
MyFitnessPal (nutrition information)
