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Doable Challenge: Spice Up Your Breakfast

January 28, 2013

Here we are in our last week of our first monthly Doable Challenge: Get a Healthy Breakfast Boost. Have you made changes, such as adding protein and subtracting sugar, that you plan to stick with? I've definitely upped the amount of protein, fiber, and produce in my breakfast, mostly by adding nuts and fruit to my morning muesli and yogurt. Ah, muesli and yogurt--that's been my go-to breakfast for so many years now I can't recall when I started eating it. And while there's nothing wrong with routines--particularly if the habits you're in are healthy--this week I'm challenging myself and you to try something new for breakfast. Who knows, you might find a new healthy favorite to work into your routine--and if you've got any breakfast skippers in your household, you could entice them to eat the most important meal of the day. Here are some ideas to get you going, below. Traditional Japanese Breakfast: This dish contains some familiar American breakfast ingredients, including eggs and potatoes, but you also get heart-healthy salmon, as well as miso, which has many potential health benefits (the Nutrition Diva has a good rundown of the benefits of miso). For a simpler Japanese breakfast, just go for a bowl of Miso Soup with Vegetables and Tofu. Congee or Jook: These traditional Chinese rice porridges are nice savory alternatives to sweet porridges. Meze Platter: A simple plate of cheese, olives, and sliced cucumbers or other vegetables--a typical Turkish breakfast--delivers many of the same nutrients as a bowl of cereal with fruit, and it's just about as easy to prepare. For a more ellaborate spread, set out a mezze platter with hummus, stuffed grape leaves, pickled vegetables, and salads. Pizza: As Michael Y. Park wrote last week, breakfast pizza is a growing trend. This Pizza with Eggs, Roasted Red Peppers, Olives, and Arugula would make a nice weekend brunch. Or try any of the healthy pizza recipes here on Epi. Soup: In many parts of the world, soup is eaten for breakfast. Try a steaming bowl of Vietnamese pho for a robust and spicy start to your day. Salad: Unless you're lucky enough to live somewhere that watermelon is available now, put this amazing Chopped Veggie Salad with Watermelon and Feta Cheese in your recipe box and try it this summer. In the meantime, try a hearty grain salad such as this bulgur and chickpea one. Share your favorite healthy breakfasts in the comments section below. Pictured: Faux Pho soup

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