Get fueled up for fall sport with this nutritional powerhouse breakfast that you can make in minutes.
Fall—hands down the most magical time to get out and rip up the road on a bike. Clear, crisp air. Screamin’ blue skies. Trees warmly bright with colors that change almost daily. Man, I get a big smile out of the sight, sound and smell of riding straight through the middle of a wind-whipped crunchy kaleidoscope leaf downpour—like running right through a freshly raked leaf pile!
But before getting out, you’ve gotta fuel up. For me, that’s just as much fun. Here’s a breakfast I had the other day that kept me going on a gorgeous ride to Concord and back to Westborough. Nutritionally, this power cereal gives you just what you need for a sustained energy burn by combining complex carbohydrates with protein. In addition to good nutrition and plenty of flavor that you can easily adjust to suit your taste, another cool thing about making this cereal is mixing, cooking and eating it right out of the same bowl, which greatly minimizes cleanup.
Here’s how it goes.
Preparation Time: 3-5 minutes
Handful of Your Favorite Cereal
Dash of Salt (helps make eggs fluffy)
Dash of Sugar (optional)
Favorite Berries (I’m using raspberries)
Favorite Yogurt (I’m using Greek yogurt for both flavor and its high protein content)
Favorite Jam (I’m using apricot jam but any jam will work fine)
Favorite Dried Fruit
Microwave Safe Bowl
1. Spray a microwave oven safe bowl with a light, even coat of cooking spray.
Break one egg into the bowl and add the following ingredients:
Dash of salt
About as much sugar as shown below (optional—most cereals are already well sweetened)
Shot of vanilla extract
Shake of cinnamon
Handful or about as much cereal as shown below
Good shot of milk.
3. Stir vigorously with a fork until the ingredients are all well mixed together like this.
4. Put the bowl in the middle of the microwave oven, and cook using HIGH heat or 100% power for about 1 3/4 minutes (1:45 minutes). NOTE: Cooking time will vary depending on microwave oven watt power. I used a 1200-watt microwave oven and cooked the eggs and cereal as shown for about 1 3/4 minutes. If your microwave oven uses less watt power, cooking time will be longer. If your microwave oven uses more wattage, cooking time will be shorter.
5. After cooking, carefully remove the bowl from the microwave oven, and check the EGG AND CEREAL DONENESS as shown in the pictures that follow.
EGG AND CEREAL DONENESS
Power cereal is safely cooked when the eggs are solid throughout with no runny liquid as shown below. If, however, …
… the eggs are undercooked as shown below – still runny and wet, keep cooking in the microwave oven and checking for doneness at 30 second intervals until the eggs look as shown in the “Safely Cooked Eggs & Cereal” photo above.
6. Top the freshly cooked power cereal with your choice or a combination of the following:
Your favorite yogurt
Your favorite jam
Fresh berries (or any other fruit) after rinsing them in the sink
Images courtesy of Bruce Tretter