Is breakfast the most important meal of the day? If eating breakfast helps you maintain a healthy weight by making you feel full for the day, then yes! The fiber and protein in beans will help you stay satisfied until lunch. Breakfast is especially important for school-age children because it provides them with the energy and nutrients that lead to increased concentration in the classroom.
Most of the time we are rushing around in the morning, getting those sleepy heads out of bed, dressed, finding their lost homework — you know the drill. It can seem easier to run out the door with something popped in the toaster. Why not make breakfast the night before and heat it up quickly in the morning to eat on the go?
Here are three recipes that are filling, delicious and full of fiber and protein. They are easy to make and can even be frozen!
Breakfast Sausage
Ingredients
1 pound lean ground pork or turkey
1/2 teaspoon granulated garlic
1/2 teaspoon finely ground pepper
1 teaspoon dried sage
1/2 teaspoon red pepper flakes (more or less to taste)
1 teaspoon dried oregano
1/2 teaspoon kosher salt
1/2 cup cooked large lima beans, pureed
Directions:
Combine all ingredients in a large mixing bowl. Make sausage patties to desired size. Make sure you flatten them out because they do plump up; they also shrink quit a bit, so make them double the size you want.
Add patties to a large skillet coated with a little olive oil. Cook on medium-high heat until brown on both sides and cooked through.
Note: You can freeze the patties raw or cooked.
Mexican-Style Breakfast Cups
Ingredients
1/2 cup cooked black beans, drained (they need to be dry)
1/2 cup fresh, frozen or canned corn kernels (If canned, drain first)
1/4 cup diced tomatoes
1/4 cup finely diced bell pepper
1/8 cup finely diced onion
1/2 cup shredded colby and Monterey jack cheese
10 large eggs
1/4 cup milk (whatever type you prefer)
1/2 teaspoon kosher salt
1/2 teaspoon ground black pepper
Directions:
Preheat oven to 375 degrees. Spray a muffin tin with cooking spray or line with cupcake liners.
Add the black beans to a large bowl along with the corn, tomatoes, bell pepper, onion and cheese. Divide this mixture between the muffin cups; it should be enough for 12.
In a larger bowl, add the eggs, milk, salt and pepper. Whisk until well combined.
Pour the egg mixture over the bean mixture in the muffin tin, filling until each cup is almost full.
Bake for 20 minutes. Cool for at least 5 minutes before serving.
This next recipe is the easiest of them all!
Huevos Rancheros Breakfast Sandwich
from Closet Cooking
Total cook time is15 minutes! How great is that?
Ingredients
1 egg
Salt and pepper to taste
1 English muffin, lightly toasted
2 tablespoons refried beans
2 tablespoons guacamole or sliced avocados
1 tablespoon salsa ranchera
Directions
Fry the egg as desired, season with salt and pepper to taste, and spread the refried beans on one side of the English muffin and the guacamole on the other. Place the egg on one side and top with the salsa and the other half of the muffin.
Note: If you are taking this on the go, make sure the yolk is fully cooked!
Take a photo of your on-the-go bean breakfast, share it on Instagram and tag @californiabeans!
Enjoy!
Marilyn
