Breakfast options on the go and going big with waffles on the weekend
LOUISVILLE, Ky. (WDRB) -- Mom wasn't kidding and research backs her up, breakfast is the most important meal of the day. After eight hours of sleep, the brain and the body need to refuel to start the day. Cloverfields Farm & Kitchen's Janine Washle has some ideas for a grab and go breakfast in the form of a egg white and spinach wrap. But she knows big breakfast is perfect for the weekend. She's showing how to make Belgian waffle stacks without spending a ton of time in the kitchen.
Breakfast should be eaten within two hours of waking up. Good breakfast choices provide carbohydrates to provide brain energy, protein and fiber to fuel the body. Setting a good example by taking time for breakfast not only helps maintain a healthy weight but also impacts mood and stress levels. Those who eat breakfast typically are in a better mood with lower stress. Children have higher concentration abilities at school which can lead to better grades! Good breakfast habits can have long term impacts on health. People who make time for breakfast have lower blood pressure, less chance of obesity, and reduced risk of heart disease.
Eating at the table might not work every day. But if you have something that you can eat on the way to school or work or even heat up in the break room, you can get that breakfast boost to help you power through your day. While you can buy pre-packaged prepared breakfast items like granola bars, portable yogurt and smoothies to grab and go, these can be expensive. Planning ahead for breakfast is easier on the budget and offers variety options. Take time to scout out appealing breakfast alternatives so you make a better breakfast choice rather than reaching for a sugary snack midmorning. Once you've gotten into the habit of planning ahead, using freezer space for smoothie packs, utilizing the refrigerator for a week at a time choices, week day breakfasts are a snap. When the weekend rolls around though, especially if you love breakfast, you may want a change of pace.
There are weekend breakfast choices that won't take a ton of time to prepare, will provide a nice family sit down breakfast, and get you out the door to weekend activities in a decent amount of time. Once again planning ahead will keep you from the dreaded 'all this food and nothing to eat' syndrome we all succumb to at one time or another. Improved equipment like waffle irons and griddles make quick work of cooking your favorite breakfast batters. Waffles, pancakes, coffee cakes, and muffins don't have to mean empty calories if you fortify them with cooked grains like quinoa, chia, and flax. Using white whole wheat flour instead of regular flour will bump up the nutritional value without the added heaviness of traditional whole wheat flour. Changing out some of the flour with oat flour, kamut flour, even chick pea flour will enhance flavor, moistness, and boost grain intake.
Whether it is a week day or the weekend, eating something for breakfast will help boost your metabolism to meet your day head on. Invigorate yourself by taking a few minutes to add a little fuel to your tank. You wouldn't drive your car when on empty and you shouldn't push yourself while empty either. Now, get out there and eat something good!
Chicken Breakfast Sausage
Makes: 8-12 patties Ingredients:
1 pound ground chicken thigh meat 1 tsp light brown sugar ½ tsp salt ½ tsp black pepper 1/8 tsp cayenne, optional ½ tsp dried thyme leaves ½ - 1 tsp rubbed sage (adjust to your preference) ¼ tsp ground allspice ¼ tsp onion powder 1/8 tsp garlic granules or powder 1/8 tsp ground nutmeg
Place ground chicken in a medium bowl. Add sugar, salt, pepper, cayenne, thyme, sage, allspice, onion powder, garlic, and nutmeg. Using a sturdy spoon, stir together to thoroughly mix everything throughout the meat.
Test a bit of the mixture by heating a small skillet over medium high heat. Add a tablespoon of mixture and press down. Cook until no longer pink in the center.
Taste. Adjust seasonings if necessary.
You can pat out into sausage patties right away or make this the night before to allow the seasonings to develop for a heartier flavor.
To cook: Heat a skillet with a little vegetable oil or use a nonstick skillet to eliminate using oil. Cook patties until internal temperature is 165 degrees, about 5 minutes per side.
NOTE: To keep moisture in the patties, cook the first side for 5 minutes, flip, add 2 TB of water. Cover the pan. Steam cook another 3-5 minutes. Take temperature reading to ensure doneness.
EMAIL JANINE WASHLE FOR FREE RECIPES:
Cloverfields Farm and Kitchen also has a special Breakfast Recipe Booklet available by email. To ask for a complimentary copy, just email Janine Washle at firstname.lastname@example.org
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Janine Washle and her family live at the Cloverfields Farm and Kitchen in Big Clifty, Kentucky in Hardin County. CloverFields Farm & Kitchen, part of a century old farmstead, is our home and business. The McGuffin house, the original farmhouse, is a registered state landmark. CloverFields Farm has a prosperous farming history. They are continuing this rural story in their own unique way by the addition of CloverFields Kitchen a place to explore the past through food and merge it with our modern lifestyles.
CloverFields Farm is dedicated to the preservation of southern, especially Kentucky, food traditions. The kitchen is commercially-outfitted compliant with Health Department standards. In this kitchen I develop new recipes based on original ideas, inspirations from my culinary research, and most often according to what is in season.
On the farm, they make many gifts and specialty items. She is currently working on her first cookbook, but she also has a long resume developing recipes for several companies. She has also won several contests and cook-offs with her original recipes.