Healthy Classic Vintage Breakfast Dishes

Looking for something new to try for breakfast? If your breakfast typically consists of oatmeal with fruit, cereal with milk, or eggs alongside some avocado, chances are you are bored and ready for a break. In fact, you might even find that you’re in the habit of just skipping breakfast altogether on a regular basis because you just don’t have any desire to eat the usual. Don’t let this deter you! It’s easy to revamp your menu when you have appetizing alternatives.

The first thing to remember is that breakfast doesn’t necessarily always have to include ‘breakfast-like’ foods. Meaning, you can break free from eggs and cereal. While eggs and cereal are still a great choice, think outside the box. Sometimes this is just what you need to get your mouth watering.

Here are a few classic vintage breakfast dishes that will help you get started. Feel free to improvise off of these ideas, the possibilities are endless!

Toast With Berries

As a kid, did you used to relish the days when you’d wake up to the smell of freshly cooked French toast by your mom? Many kids do. But somewhere along the lines of growing up, we seemed to have forgotten about this favorite – or our diets just dictated that we did.

The fact is that you can enjoy French toast without breaking your calorie bank. Swap out a few ingredients and you’re set!

Let’s take a look.

2 slices of Ezekiel bread (which is higher in fiber and filled with whole grains)
1 whole egg
1 egg white
splash of 1% milk
sprinkle of cinnamon
dash of Stevia
2 tbsp. sugar-free maple syrup
½ cup raspberries
¼ cup blueberries

 

Whisk together the egg white, egg, milk, cinnamon and Stevia. This will be the mixture for dipping your bread. Proceed to dip the bread, letting it soak up as much of that egg mixture as possible.

Place on a non-stick skillet sprayed with Pam and let it cook for 3-4 minutes per side or until golden brown. Serve drizzled with some maple syrup and topped with berries.

The key to French toast is not to use a load of butter when you cook it and to use a more grainy form of bread that will supply you with a higher dose of dietary fiber.

Vegetable Frittata

There are so many different dishes that you can make with eggs that it’s a shame to just stick to the same ones until you’re sick of them. A frittata can actually be a great dish to try out because not only will it deliver protein, but if you make it correctly, it’ll provide a good source of healthy fats and complex carbs. The trick is to not add a load of butter and to avoid using regular potatoes, which tend to have a high GI index.

Try this recipe, with a few smart additions instead.

1/3 cup chopped onion
½ cup chopped green pepper
½ cup chopped red bell pepper
½ cup spinach leaves
1 clove of garlic, minced
2 tbsp. of olive oil
300 grams (approx 1.25 cups) of sweet potato, cut into small cubes
1 small zucchini, cut into cubes
3 large eggs
6 large egg whites
salt and pepper to taste
¼ cup reduced-fat cheddar cheese

 

First, heat a non-stick skillet over medium heat. Add 1 tbsp. of the olive oil and pan-fry the vegetables until tender. Do not add the spinach or zucchini at this time.

Remove the vegetables and set aside. Next, add 1 tbsp. more olive oil to the pan and add the sweet potatoes, cooking until lightly browned. Add the previously cooked vegetables, in addition to the spinach and zucchini, and cook for 4-5 minutes.

In a small bowl, beat the eggs, salt, and pepper and then pour this over the vegetables in the skillet. Cook for about 10 minutes or until you see the eggs are nearly cooked.

Sprinkle low-fat cheddar cheese over top and then place under the broiler for about 2 minutes. Slice and serve.

Ham Steak Breakfast

For some, nothing says breakfast like sitting down to a delicious ham steak. But, breakfast ham’s are typically rich in calories and often contain added sugars due to the ingredients they are prepared with. Not this one.

Ham itself can be really quite lean, so as long as you’re careful with your selection, there’s no reason you can’t add it to your weekly line-up.

1 5-6 pound bone-in-ham, pre-cooked
3 cups of water
1/3 cup reduced-sugar orange marmalade
2 tbsp. Splenda Brown Sugar
2 tbsp. whole grain mustard
1-2 tbsp. horseradish
1 tbsp. chopped fresh rosemary
1 whole orange

 

Preheat the oven to 325 degrees F. Next, make a diamond shape pattern on the ham by cutting at 1-inch intervals across and lengthwise. Place this cut side down on a rack and then fill the bottom with some water. Tent the ham with foil and then place in the oven to cook for about one hour.

In a small saucepan, mix together the marmalade, Splenda brown sugar, mustard, horseradish, and rosemary. Stir until well blended.

After the ham has finished cooking, brush with this mixture and then cook for another 30-60 minutes uncovered. The inner portion of the ham should reach a temperature of 140 degrees F before removing it. Continue to brush the ham with the glaze until the cooking time is up. Before serving, squeeze orange juice over the ham.

 

So there you have three delicious breakfast meals that should take you back to earlier times when you may have used to eat without so much thought about nutrition – but now can safety enjoy these classics with your diet intact. A few healthier ingredient swaps are all you typically need to get a better diet-friendly meal.

 

Shannon Clark is your go-to-girl. She holds a degree in Exercise Science from the University of Alberta, where she specialized in Sports Performance and Psychology. In addition to her degree, she is an AFLCA certified personal trainer and has been working in the field for over 12 years now, and has helped others of all ages lose weight, build muscle, and improve their physical performance.
Read more blogs from Shannon Clark
Tags: 1% milk, acute-phase proteins, added sugars, Aging / General Health, almond milk, appetizing alternatives, avocado, beat the eggs, berries, blended, blueberries, blueberry, bone-in-ham, bored, bread, breakfast, breakfast meal, breakfast-like foods, breaking calorie bank, broiler, brown sugar, brush, buter, calorie, cereal, cereal and milk, cereals, cheddar cheese, chopped, chopped onion, cinnamon, classic, classic vintage breakfast, complex carbs, cook, cooking, correctly, cubes, dash of stevia, delicious, desire to eat, diamond shape, diet-friendly, dietary fiber, diets, different dishes, dip the bread, dipping, dishes, drizzled, egg, egg mixture, egg white, eggs, ezekiel bread, ezekiel break, favorite, foil, forgotten, french toast, fresh rosemary, freshly cooked, frittata, fruit, garlic, glaze, golden brown, good source, grainy, great choice, great dish, green pepper, growing up, ham, ham steak, healthy, healthy fats, high GI index, high in fiber, higher dose of dietary fiber, horseradish, improvise, ingredients, inner portion, large egg whites, large eggs, lean, leaves, lightly browned, load of butter, maple syrup, marmalade, medium heat, menu, milk, minced, mixture, mouth watering, mustard, nearly cooked, new, non-stick, oatmeal, olive oil, onion, orange, orange marmalade, pam, pan-fry, pepper, possibilities are endless, pour, pre-cooked, protein, pumpkin pie oatmeal recipe, raspberries, raspberry, recipe, recipes, red bell pepper, reduced fat, reduced sugar, revamp, rich in calories, rosemary, salt, Shannon Clark, skillet, skipping breakfast, slice, small bowl, small cubes, smart, smell, soak up, spinach, Splenda, sprinkle, sprinkle of cinnamon, squeeze orange juice, steak, stevia, stir, sugar free maple syrup, swap out, sweet potato, tender, tent, think outside the box, toast, toast with berries, trick, usual, vegetable, vegetable frittata, vintage, wake up, water, whisk, whole egg, Whole Eggs, whole grain mustard, whole grains, zucchini

Leave a comment