Tips for the best, easy-to-make breakfast

A simple breakfast of high-fibre cereal with protein-rich milk or fortified soy beverage will set you up well for the day. — TNS

Reader RS sends this: “We read your column in our local paper and are wondering if you could give us suggestions for the best breakfast that has protein, fibre, tastes good(!), and is fairly quick/easy to prepare.

“Kashi isn’t doing it for us! Any ideas are most appreciated!”

Glad to! In fact, we’d all be smart to seek healthful options to “break our fast”.

According to the latest research, many Americans lack adequate amounts of dietary fibre, as well as calcium, potassium and vitamin D in our diets.

Protein at each meal also helps build and maintain muscle mass and immune function.

All it takes is a bit of planning.

Here are some tips from the professionals at Food & Nutrition magazine, a publication of the US Academy of Nutrition and Dietetics.

Many of us, especially kids and teens, need more of the nutrients contained in fruits, vegetables, grains and dairy foods, including protein and dietary fibre.

Believe it or not, a simple breakfast of high fibre cereal, paired with protein-rich milk or fortified soy beverage, fits the bill.

Even better, throw some fresh, frozen or dried fruit on top.

Or you can soak grain mixtures overnight for an instant and nourishing breakfast.

Mix quick barley with milk, yoghurt or 100% fruit juice, and place in the fridge overnight for a chewy, nutty and fast breakfast the next morning.

If you prefer savoury rather than sweet, mix dry oats, plain yoghurt, a drizzle of olive oil, a shake of kosher salt and crushed red pepper (really), and refrigerate until morning.

Got leftovers?

Combine cooked brown rice, quinoa or farro with a sweet or savoury liquid (maybe vanilla soy milk or chicken broth?).

Then top with dried fruit and nuts (for sweet) or leftover cooked vegetables (for savoury), and refrigerate overnight.

I am told the savoury variety pairs well with salsa.

Have you tried mashed avocado smeared on whole grain toast?

Top it with a cooked egg for more protein.

Or create this egg scrambler in a microwave-safe mug or a large canning jar.

Coat the inside of your mug with cooking spray, add one or two eggs, and whisk with a tablespoon or two of milk or water.

Stir in two to three tablespoons of chopped vegetables (mushrooms and spinach work well).

Cover and microwave on high for about 30 seconds.

Stir and microwave a minute or so more until eggs are firm.

I appreciate the fast clean-up with this one.

Lastly, say these experts, don’t forget beans are for breakfast too.

The only food that counts as a protein, as well as a vegetable, beans are loaded with protein and dietary fibre, as well as calcium and potassium.

Hummus – a creamy paste made from garbanzo beans (chickpeas) – is one example.

Spread it on whole grain toast or crackers, or cut up vegetables for a quick and nutrient-dense breakfast.

I got some new ideas myself!

Thanks for writing. – By Barbara Quinn/Monterey Herald/Tribune News Service

Barbara Quinn-Intermill is a registered dietitian and certified diabetes educator in the United States.

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