Thursday, August 12, 2010

The Importance of a Healthy Breakfast (Plus an Egg in a Basket Recipe)

We have all heard it: "breakfast is the most important meal of the day." Yet, many of us are guilty of skipping this meal. Now that school is starting back, the mornings may be an even more hectic time for many of us, but breakfast is essential for optimum health. Many studies have shown that children who eat a healthy breakfast each morning, perform better at school and also have less tardies and absences. Adults are also shown to perform better at work and get more accomplished throughout their day when starting their day with a nutritious meal. Breakfast is usually skipped for two reasons: time constraints and the idea that it will help you lose weight. As it turns out, skipping breakfast can actually lead to obesity because your metabolism remains slow throughout the day and people tend to make up those lost calories with high-fat, high-calorie convenience foods. We can't stress how important it is to make time in the morning for breakfast. The benefits will far outweigh the few extra minutes of sleep that you might get. Breakfast doesn't have to take long to prepare; the most important ingredients are a protein and a whole grain. Add a piece of fresh fruit or some juice and you're good to go! Below is a recipe for a quick, fun and healthy breakfast that will get everyone out the door with their brains and their bodies ready to face the day! It goes by many names, but no matter what you call it, its delicious!

Egg in a Basket
Also known as One Eyed Jack, Egg in a Hole, Toad in a Hole, Cowboy Eggs, Rocky Mountain Toast, A Hole in One, One Eyed Monster and many more...


1 slice whole grain bread (can substitute a whole grain waffle)
1 to 2 tablespoons unsalted butter
1 large cage free egg (we have exceptional local eggs)
Salt and freshly ground black pepper


Cut a 2-inch circle from the center of the bread (a cookie cutter or the top of a glass works great), reserving the circle. Melt a quarter size bit of butter in a small nonstick skillet over medium heat. Place the slice of bread and the circle in the skillet and toast lightly, about 1 minute. Crack the egg into the hole and season with salt and pepper and cook until golden brown, about 2 minutes. Add the remaining butter as needed to brown and crisp the toast. Carefully flip the egg in a basket and the circle, season with salt and pepper. Cook another 2 minutes for a runny yolk, or slightly longer for a set egg. Use the toasted circle to dip in the yolk if desired. Hot sauce make a great addition!

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