En español | If I eat a carb-heavy breakfast — especially the refined variety — I'm almost always hungry again by 10 a.m. And I'm not talking one snack between breakfast and lunch. It causes me to overeat the rest of the day. So, over time, I've discovered a few foods — eggs, Greek yogurt, avocadoes and beans among them — that stay with me until lunch. Here are three recipes that may do the same for you.
Eggs are one of my top stick-to-the-ribs breakfast foods. Because I want to keep my cholesterol range within normal, I enjoy eggs just two to three times a week. I've also started making omelets with just two eggs and four egg whites (you can also use liquid egg whites). You get all the filling bulk of more eggs without the extra calories and cholesterol.
Top those eggs with an abundance of meaty mushrooms and a modest amount of cheese, and you are less likely to be rooting around in the fridge between meals. This open-face presentation means you can make one omelet for two, no special omelet skills required! If it's just you, the recipe easily halves, but the leftover omelet reheats beautifully for breakfast later in the week
Protein-rich Greek yogurt is another reliable ingredient that keeps me satisfied all morning. I add it to my smoothies, serve it alongside cucumbers and tomatoes for a Middle Eastern-style breakfast, or team it with homemade granola and seasonal fruit. When Greek yogurt is on the menu, I don't think about lunch until it's time.
This time of year, when so much of our favorite fruit is out of season and pricey, I top my parfaits with leftover cranberry sauce. Once the Thanksgiving turkey runs out, pull out the cranberry sauce for breakfast.
And I believe mashed avocadoes are the new butter. In the summer I slather them on toast with sliced fresh tomatoes, but this time of year, when tomatoes are less reliable, I top them with black beans quick simmered with a spicy salsa.
Open-Faced Mushroom-Swiss Omelet
For a little flavor and color, sprinkle this filling breakfast with a pinch of chopped fresh parsley.
1 tablespoon olive oil
4 ounces (1/2 an 8-ounce container) sliced portabello mushrooms
Salt and ground black pepper
2 large eggs, plus 4 egg whites
1 ounce (about 1/4 cup) grated Swiss cheese
Adjust oven rack to highest position and turn on broiler. Heat 2 teaspoons of the oil in a medium (10-inch) nonstick skillet over medium-high heat. Add mushrooms; sauté until juices evaporate and mushrooms start to brown, 3 to 4 minutes. Lightly season with salt and pepper. Transfer mushrooms to a small bowl; set aside. Return skillet to burner and heat remaining teaspoon of oil.
Meanwhile, beat eggs and whites with a light sprinkling of salt and pepper and add to hot skillet. Using a wooden spatula to push back the eggs that have set, tilt the pan so that the uncooked eggs run into the empty portion of the skillet. Continue pushing back cooked eggs and tilting pan until omelet top is wet, but not runny. Turn off heat, top with mushrooms and cheese. Set pan under broiler and cook until eggs are puffy and cheese melts, just a minute or 2. Halve and serve.
Greek Yogurt Parfait With Cranberry-Orange-Clove Sauce
Make this sauce for holidays and use leftovers for seasonal breakfast parfaits.
1 bag (12 ounces) fresh or frozen cranberries, rinsed and picked over, stems and bruised berries discarded
1 cup sugar
Juice and zest from a large orange plus enough water to equal 1/2 cup
1/4 teaspoon ground cloves
2/3 cup Greek yogurt
1/2 cup granola
Bring cranberries, sugar, orange juice and cloves to a full simmer in a medium saucepan; simmer for 1 minute. Cover, turn off heat and let stand for 10 minutes. Stir in orange zest, cool to room temperature, and then refrigerate (Can be refrigerated in a covered container up to 2 weeks.)
When ready to serve, divide yogurt evenly between two bowls. Spoon 1/4 cup of the cranberry sauce, including a little of the syrup, over each portion of yogurt. Sprinkle with granola and serve.
Toasted Open-Faced Bagel With Guacamole and Spicy Black Beans
Once you make the beans, there will be enough leftovers for another round of Open-Faced Bagels With Guacamole and Spicy Black Beans another day.
1 can (15 to 16 ounces) black beans, drained
1/2 cup prepared salsa
1 tablespoon chopped fresh cilantro, plus a couple of extra sprigs for garnish
1 avocado, halved, pitted and flesh scooped out
1 everything bagel, split and toasted
Sprinkling of crumbled queso fresco or feta cheese (optional)
Bring beans and salsa to simmer in a medium saucepan; continue to simmer until most of the salsa juice has evaporated and beans are moist, but not runny. Stir in cilantro.
Meanwhile, mash avocado with a light sprinkling of salt.
When ready to serve, spread each bagel half with a portion of the mashed avocado and top with a quarter of the beans. Sprinkle with cheese, garnish with cilantro and serve.