Healthy Breakfast Options For September

Sunrise Senior Living  |  September 5, 2014

Nutritionists have long claimed that breakfast is the most important meal of the day. While researchers have since found that this dining time is not the most essential, they've noted it's equally crucial to enjoy a healthy breakfast as it is to eat a nutritious lunch and dinner.

This September marks Better Breakfast Month, a time during which people are encouraged to break out their best and healthiest morning recipes to ensure their days get off to a good start. Consider one of the following meals next time you're cooking for friends at the retirement community, as each recipe blends many of the essential food groups into one healthy option. 

Filling frittata for any occasion
Frittatas are like a dense combination of an omelet and a casserole, with all the nutritious benefits and none of the guilt. Be sure to stock up on eggs, vegetables and low​-fat cheese for this savory dish.


  • 6 large eggs
  • 1 white onion, chopped
  • 1 cup zucchini, diced
  • 1 cup squash, chopped
  • 1/2 cup tomatoes, chopped
  • 1/2 cup spinach, cooked and drained
  • 1/4 cup cheddar cheese
  • 1 red pepper, chopped
  • 1 green pepper, chopped
  • 3 tsp. olive oil
  • Fresh basil leaves
  • Salt and pepper to taste

Preheat your broiler. Coat the bottom of a medium skillet with olive oil and add onion to the pan. Allow the vegetable to sautée for about a minute, then stir in green and red peppers, zucchini, and squash. After about two to three minutes, gradually stir in spinach, tomatoes and basil leaves, topping with salt and pepper, and removing from heat. In a medium bowl, whisk eggs until well blended, then add the vegetables to the dish. Pour the blended ingredients into a clean skillet, top with cheese and allow it to cook for an additional four to five minutes, refraining from stirring. Finally, place the pan in the broiler for about two to three minutes, or until the top becomes golden brown. Use a spatula to separate the frittata from the skillet and serve warm.

Breakfast burrito
This tasty option may look similar to the ones you enjoy at your favorite fast food restaurant, but it's much easier to obtain if you cook this dish at home. Don't forget to add your own personal flair, as this dish lends itself well to creative cooking.


  • 1 pkg. whole wheat tortillas
  • 2 large eggs
  • 1/4 cup cheddar cheese
  • 1 cup chopped tomatoes
  • 1 green onion, sliced
  • 1 lb. lean sausage
  • Salt and pepper to taste

Coat the bottom of a medium skillet with olive oil, then scramble eggs over medium heat. Sprinkle salt and pepper over eggs, and gradually stir green onion and cheese into the mix. When eggs are cooked, use a spoon to place them in tortillas. Top with tomato slices and additional cheese, if you prefer. Variations of this dish include ingredients like beans, such as pinto or black, or additional green vegetables, such as peppers or spinach.

Homemade oatmeal
Much like your frittata and burrito, homemade oatmeal can be customized to individual taste. Garnish this dish with your favorite fruits or spices, depending on your preference.


  • 2 cups old fashioned oats
  • 1 cup water
  • 1 cup almond milk
  • 1/4 cup brown sugar
  • 2 tsp. cinnamon
  • 1 banana, sliced
  • 1/4 cup almonds, chopped
  • 1/2 tsp. almond extract

In a medium saucepan, bring the milk and water to a boil. Add the oats and stir for about five minutes. Remove the mixture from the stove and stir in brown sugar, cinnamon, almonds and almond extract. Keep mixing the ingredients until they're well blended, then serve in small bowls and garnish with banana slices. If you're not a big fan of banana, feel free to substitute the fruit for blueberries, strawberries or apples - all of which pack similar nutritional punches.