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Breakfast at Sophie’s

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By Sophie Leopold

We’ve all heard about how breakfast is the most important meal of the day. All meals have a valuable stake in well-being, but it’s hard to deny the significance in fueling up first thing. So why do so many people go through life missing out an opportunity to prime their day for success? Breakfast is brain food, something every student is in need of. It doesn’t have to be complex or fancy, only nutritious. Welcome to Breakfast at Sophie’s, a weekly roundup of ways to be a well-nourished collegiate. With a bit of consideration, a smartly stocked mini fridge, a few key pantry essentials, and the touch of a microwave can produce meals far more appetizing than the crumbs of stale cereal. Off campus? These recommendations are just as applicable in big kid kitchens.

The following ideas hail from Pamela Salzman, the holistic chef, cooking instructor, and cookbook author behind Kitchen Matters. While Salzman’s whole book is a delectably healthy goldmine, a page entitled “Quick Breakfasts When There’s No Time for Breakfast” may resonate the most with busy SCAD students.

  • Smoothies that include protein and good fats.

If your living situation is conducive to keeping a blender around, smoothies have the potential to taste like dessert and be super filling. Bonus points for balancing out the fruit with veggies, greens, protein, and healthy fats. Health coach and recipe developer Kelly LeVeque has a foolproof formula for recipes in a variety of flavors.

  • Yogurt and fruit with or without granola.

Basic, but not to be overlooked. Greek yogurt and Icelandic skyr varieties are good sources of filling protein. Find brands like Siggis and Fage at almost every grocery store. No need to waste your time, or pleasure, on the nonfat stuff. All kinds of fruit seem to be appropriate here. If you like, look for a low sugar, whole grain granola. Many granolas can appear healthy, while holding about the same nutritional benefits as a bowl of Lucky Charms. Purely Elizabeth products are my all-time favorite in both ingredients and taste. Instead of gawking at their price, watch for sales.

  • Chopped banana in a bowl with a drizzle of nut or seed butter, raisins and coconut flakes.

Not to be underestimated, delicious yet ridiculously easy. Banana and peanut butter is a classic breakfast combination, but have fun mixing it up.

  • Whole grain or sprouted toast with goat cheese or ricotta, plus sliced ripe stone fruit or berries and a drizzle of raw honey.
  • Whole grain or sprouted toast with hummus and sliced radishes.

Toast has gone from humble to star status among the foodie folks. It’s hard not to enjoy a slice of warm bread, and it’s the perfect blank canvas for whatever flavors you might be craving. If toasters are considered contraband in your room, brown rice cakes are a viable stand in with satisfying crunch. Spreads and toppings can be sweet, savory, or a mix of both.

Ricotta, plum, honey, and cinnamon toast.
  • Chopped hard-boiled egg (made the night before and refrigerated, or purchased pre-cooked) with cubed avocado plus a drizzle of olive oil and sea salt. Chopped fresh tomatoes are great in here too, as is hot sauce.
  • Roasted sweet potato (made the night before and reheated in the toaster oven or microwave) drizzled with nut or seed butter with fruit.

For microwaved sweet potatoes: make several holes in the skin with a fork, place on a microwave safe plate, then cook for five to eight minutes depending in the microwave’s strength. Be sure to rotate halfway through the cooking time, and then let it rest for a few minutes before enjoying.

For Salzman’s oven method: scrub, pierce the skin in a few places, wrap first in parchment then in foil, then roast at 400 degrees for 45-60 minutes.

  • Sweet potato toast: slice sweet potato into lengthwise slices ¼ inch thick and toast through two cycles of the toaster/toaster oven. Top as you would toasted bread!
Sweet potato avocado toast and fresh fruit.