Healthy breakfast with almost no prep time

Tuesday, May 1, 2018

By: Jeff Ash

It was a heartfelt tweet from a busy nurse in Wisconsin – no, not one of our nurses – but it could have come from just about anyone who wants to eat right but is short on time.


“I asked for ‘simple, easy, zero prep time, busy, on the go’ meal suggestions and people keep sending me recipes with like 25 ingredients, so much chopping, so much prep work, multiple dirtied dishes … we live on mac and cheese. Spaghetti. Hot dogs. SPEAK MY LANGUAGE PLEASE”


We’ll try. May is Mediterranean Diet Month, a time to celebrate one of the world’s healthiest diets, which emphasizes fruits, vegetables, whole grains, fish, seafood, poultry and dairy products.


The Mediterranean Diet Pyramid was created 25 years ago by Oldways, a Boston-based nonprofit food and nutrition organization working with the Harvard School of Public Health and the World Health Organization. Oldways seeks to “inspire healthy eating through cultural food traditions and lifestyles.”


Here are some simple breakfast recipes drawn from that diet. Of course, you can enjoy breakfast at any time of day.


Apple-Cinnamon Oatmeal with Egg Boost


Prep time 5 minutes. One serving.



1 egg

⅓ cup milk

⅓ cup quick-cooking oats

¼ cup finely chopped apple

1 tablespoon sugar (optional)

¼ teaspoon ground cinnamon

Dash salt (optional)

¼ cup vanilla yogurt



Beat egg and milk in a 2-cup microwave-safe bowl until blended. Stir in oats, apple, sugar, cinnamon and salt. Microwave on high until liquid is absorbed and egg is set, 1½ to 2 minutes. Stir and top with yogurt. Garnish with additional chopped apples if desired.


Source: Egg Nutrition Center via Oldways


Microwave Breakfast Hash


Note: Photo shows a variation on this recipe, made with diced potatoes, green onions and bacon.


Prep time 3 minutes. One serving.



½ cup frozen, shredded hash browns

1 egg

2 tablespoons crumbled cheese, such as cheddar or feta 

Salt and pepper to taste



Coat 8-ounce microwave-safe ramekin or small cereal bowl with olive oil cooking spray. Add potatoes. Microwave on high for 1 minute until hot. Season with salt and pepper. Add egg and beat with a fork until blended. Microwave on high for 30 seconds. Stir. Microwave until the egg is almost set, 15 to 30 seconds longer. Top with cheese and enjoy!


Source: Egg Nutrition Center via Oldways


Banana-Strawberry Smoothie


Prep time 5 minutes. Two servings.



4 tablespoons rolled oats

1 large banana

¾ cup sliced strawberries

1¼ cup fat-free plain yogurt

1¼ cup skim milk

2 tablespoons orange juice

1 tablespoon flaxseed oil or ground flaxseed

Ice cubes



Place oats, banana, strawberries, yogurt, milk, orange juice, and flaxseed oil into a blender and blend until smooth. Pour over ice and serve.


Source: Oldways

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BayCare Clinic,, is the largest physician-owned specialty-care clinic in northeastern Wisconsin and Michigan’s Upper Peninsula. It is based in Green Bay, Wisconsin. BayCare Clinic offers expertise in more than 20 specialties, with more than 100 physicians serving in 16 area communities. BayCare Clinic is a joint partner in Aurora BayCare Medical Center, a 167-bed, full-service hospital. Follow BayCare Clinic on Facebook and Twitter.