Im not a morning person, but that doesnt mean I skip breakfast. Because I am slow-moving in the a.m., though, I dont like to take a lot of time to eat before launching my day. So, I have discovered some quick-to-fix, simple-to-eat breakfasts that are nutritious and cheap, ranging in price from 50 cents to a couple of bucks. (See also: 25 Frugal Food Changes You Can Make Today)
Here are ideas for the morning meal.
Fruit and Yogurt Smoothies
My mainstay smoothie is made with bananas, blueberries, yogurt, orange juice, and milled flax seed of variable quantities, blended to drinkable form in a blender. By keeping peeled bananas and blueberries in my freezer and the remaining ingredients in the refrigerator, I always have a fast breakfast at my fingertips.
Alter the recipe for your preferences (or mood) using this basic formula:
1 1/2 cups of fruit, fresh or frozen: banana, blueberries, pineapple, mango, strawberries, raspberries, etc.
3/4 cup dairy or dairy-like substance: plain or flavored yogurt, ice cream, sherbet, milk, soymilk.
3/4 cup juice: orange juice, apple juice, or juice blend.
2 tbsp of add-ins: milled flax seed, whey protein, wheat germ, antioxidant powder, etc.
This breakfast has been great for pre-workout or pre-race meals as well as recovery snacks (I store a glass of leftover smoothie in the refrigerator). To make an ultra-frugal smoothie, use homemade yogurt.
Approximate preparation time and per serving cost: Five minutes and $1.50 $2.00, depending on size of smoothie.
For a cheap meal packed with protein, eggs are a great option. A simple way to prepare just one egg quickly is to pour a cracked egg (yoke intact) into a frying pan coated with oil or butter. Add salt and pepper to taste. Cook on medium heat until the egg white is cooked to your liking.
If you want to add some variety to your egg dish, cook an omelet or try one of these meals.
A basic meal is scrambled eggs, possibly with whole wheat toast. Crack a couple of eggs in a bowl, scramble with a fork, add some milk (a couple of tablespoons will do, though I never measure; use yogurt if you have run out of milk), season with salt and pepper, and place in a frying or omelet pan with butter or butter-equivalent like Smart Balance. Cook on medium heat. When the eggs start to solidify, scramble them some more; repeat until the eggs are cooked, being careful not to let them cook too long.
Embellish the eggs with cheese; veggies like mushrooms, green peppers, and onions (sauted the night before and reheated in the pan before cooking the eggs); and/or hot sauce if you are daring.
For a hearty meal that my teenage son especially likes, place scrambled eggs on a toasted and buttered whole wheat bagel, top with cheese, and serve like a sandwich. Substitute an English muffin or regular toast for the bagel if you are interested in a lighter but still substantial meal. Get the bagels and/or English muffins during regular BOGO sales at the grocery store to keep costs down for the sandwich.
Approximate preparation time and per serving cost: Eight minutes and $.75 for eggs alone, or $1.25-$1.50 for extra veggies or sandwich.
To feed a crowd of six to eight people, make an egg casserole. Assemble the night before and bake in the morning. This option requires planning, but active preparation time in the morning is minimal (baking time is about an hour). You'll need the following ingredients:
1 lb. bulk pork sausage, browned, crumbled, and drained
1 1/2 cups cheddar cheese, shredded
1 cup milk
6 slices of bread, cut up in cubes
1 tsp salt
Cooking spray or butter to grease baking dish
Place bread in greased 9"x13"baking dish. Layer sausage and cheese on top of bread. Beat eggs and combine with milk and salt, then pour over sausage, cheese, and bread. Refrigerate over night. Remove from refrigerator in the morning 15 minutes before baking; bake at 350F for 45 minutes or until done.
For variations, substitute half-and-half for milk, add spices such as parsley and dry mustard, and include sauted veggies such as green onions, peppers, and mushrooms.
For a slow-cooker egg casserole recipe, check out Thursday's post on fast, inexpensive breakfasts.
Breakfast Bars and Breads
Try some homemade treats with some healthy ingredients. These bars and breads are great for on-the-go meals. Grab a bite before you leave for the day; or wrap them up and enjoy with a cup of coffee, milk, or juice after you have arrived at work or school.
Many of the healthy recipes for breakfast bars that I've tried had the consistency and flavor of cardboard, but I did find one that I liked and seemed reasonably nutritious. Though this chewy granola bar recipe does not specify the type of oats, I used old-fashioned rolled oats rather than instant or quick-cooking kind for excellent results. I added dried apricots (cut up) and substituted dark chocolate for the regular chocolate chips or M&Ms.
For a cookie that uses similar ingredients, check out Myscha's breakfast oatmeal cookie.
My favorite sweet-bread recipe (snagged from a bread-making class at the community college) makes a great quick breakfast or snack.
1 cup oil
2 cups sugar
1 tsp vanilla extract
2 cups zucchini, grated
1 cup applesauce
3 cups flour
2 tsp baking soda
1/2 tsp baking powder
1/2 tsp each salt, cinnamon, and nutmeg
Beat together eggs, oil, sugar, and vanilla. Add zucchini and applesauce. Combine flour, baking soda, baking powder, and spices. Add to first mixture. Pour in bread pans (three medium-sized or four small pans) and bake in 350F oven for 40 minutes. Test center for doneness and bake more if needed.
Usually I use a few zucchini for this recipe. If I don't have enough zucchini, I add more applesauce to make up the difference. If I have too much zucchini, then I use less applesauce. For a yummy variation, I substitute butternut squash for the zucchini. To prepare the squash, place it in a casserole dish filled with some water (about halfway up the side), cook in a 350F oven until fork tender on all sides (rotate the squash for even baking), remove pulp from cooked squash, and use mashed pulp instead of grated zucchini.
Bagels With Specialty Spreads
To make a specialty spread, soften cream cheese and mix one or more of the following in the cheese: honey, chopped walnuts or pecans, or fruit spread (jam, jelly, etc.). Spread on bagels for a made-at-home treat.
Approximate morning preparation time and per serving cost: A couple of minutes and $.50$1.00.
Leftovers and Throw-Togethers
Many people like leftovers for breakfast. These may be traditional lunch or dinner meals like homemade pizza or sweet treats like dessert. Peruse your refrigerator or kitchen counter for already-prepared meals or key ingredients for a new dish. Here are a couple of my favorites in this style.
To make this dish for a dinnertime dessert, place fruit in baking dish (I use blueberries, cherries, or apples), top with a combination of butter, oats, flour, and brown sugar; and bake at 350F for about 30 minutes. In the morning, reheat a portion or eat cold, alone or with yogurt.
Layer chopped-up breakfast bars from chewy granola bar recipe (or granola) with yogurt, and fresh or frozen fruit in a parfait.
Approximate preparation time and per serving cost: A couple of minutes to reheat and/or assemble the meal, and less than $1.00.
What's your favorite fast and frugal homemade breakfast?
ShareThisWritten by Julie Rains and published on Wise Bread. Read more articles from Wise Bread.Dump Cake and Other Sweet, Easy Treats
Where Did Your iPod Come From? The Story of Stuff
Free Starter Kit Give Away from Seventh Generation!
Amazon Toy Savings Includes Secret Rebate
Really Great Uses for Kitty Litter