Play up the simplicity of avocado toast by adding an egg, cheese and some spice with a squeeze of Sriracha hot chili sauce and serve with a cold glass of milk. When hunger strikes mid-morning, have a breakfast bar to get 27 grams of protein before noon. Plus, breakfast bars are a perfect make-ahead snack to grab and go.
Breakfast: Avocado Sriracha Toast and Milk
Crack egg into a small bowl. Spray a medium-sized skillet with nonstick cooking spray and heat over medium heat. Gently slide egg into the skillet and reduce heat to low. Cook egg for a few minutes until the white is completely set and the yolk begins to thicken, but is not hard. Slide a spatula under the egg and carefully flip it over. Cook to desired degree of doneness. While egg is cooking, toast the bread. Top with cheese and avocado. Once egg is done, remove from the pan and place on top. Drizzle with Sriracha sauce to taste. Serve with an 8-ounce glass of milk.
Makes 1 serving
1 – large egg
1 – slice whole wheat bread
1 – slice white American cheese
1/2 – avocado, sliced or mashed
Dash of Sriracha (optional)
8-ounce glass of milk
460 calories; 27 g fat; 8 g saturated fat; 205 mg cholesterol; 23 g protein; 34 g carbohydrates; 8 g fiber; 620 mg sodium; 484 mg calcium (50% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk.
Morning snack: Breakfast Bars
Preheat oven to 350°F; lightly coat an 8 x 8-inch baking pan with nonstick cooking spray. In a bowl, toss oats, dried fruit, sugar, coconut, walnuts, salt, and cinnamon. Set aside.
In a second bowl blend honey, olive oil, almond butter, milk, and vanilla. Pour honey mixture over the oat mixture and stir until completely coated. Pour mixture into prepared pan and press firmly. Bake for 20 to 25 minutes or until beginning to brown and turn bubbly. Remove from oven, let stand for 10 minutes, then cut while still warm. Let mixture cool completely before removing from the pan. Store in an airtight container. Bars will last up to a week.
Makes 8 servings
1 cup - old-fashioned or quick oats (not instant)
1 - bag mixed dried fruit (7 ounces)
1/4 cup - sugar
1/2 cup - shredded unsweetened coconut (optional)
1/4 cup - chopped walnuts (optional)
1/2 teaspoon - salt
1/4 teaspoon - ground cinnamon
1/4 cup - honey
2 tablespoons - olive oil
1/4 cup - unsweetened almond or peanut butter
1 tablespoon - lowfat or fat free milk
1/2 teaspoon - vanilla extract
240 calories; 8 g fat; 1 g saturated fat; 0 mg cholesterol; 4 g protein; 39 g carbohydrates; 3 g fiber;
50 mg sodium; 20 mg calcium (2% of daily value).