If I could only eat one meal a day, it would be breakfast.

Almost all of my favorite foods are traditionally served at breakfast or brunch, including pancakes, waffles, omelets and cheese grits.

My family loves breakfast so much, we often serve it for dinner — biscuits, bacon, eggs and fresh fruit with hashbrowns were a Thursday evening staple when I was growing up. I enjoyed it even more than Friday’s pizza night.

Since many of my breakfast favorites take a little time to prepare, I’ve started looking for quick, filling meals to make and eat before I head out the door to start my day.

Breakfast tacos are easy to cook, and as long as the tortilla isn’t overstuffed, they travel well. If I want a heartier start, I make breakfast burritos instead, using whole wheat flour tortillas and adding some bacon or sausage crumbles along with sauted onions and peppers.

The pineapple-raspberry and peach parfait is ready in about five minutes and is a sweet start to the day. I freeze the leftovers for a tasty dessert.

The best part is that both of these meals are ready by the time my coffee finishes brewing, giving me time to eat and get out the door on time.

Quick breakfast taco


  • 2 corn tortillas
  • 1 tablespoon salsa
  • 2 tablespoons shredded reduced-fat Cheddar cheese
  • ½ cup liquid egg substitute


  1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
  2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide scrambled eggs between the tacos.

Serves: 2

Nutrition per serving: 153 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 17 g protein; 0 g fiber; 453 mg sodium; 207 mg potassium.

Pineapple-raspberry and peach parfait


  • 2 cups nonfat peach yogurt
  • ½ pint fresh raspberries, (about 1¼ cups)
  • 1½ cups fresh, frozen or canned pineapple chunks


Divide and layer yogurt, raspberries and pineapple into 4 glasses.

Serves: 4

Nutrition per serving: 109 calories; 0 g fat (0 g sat , 0 g mono); 2 mg cholesterol; 23 g carbohydrates; 5 g protein; 3 g fiber; 58 mg sodium; 113 mg potassium.

— Eating Well

Contact M. Clare Haefner at chaefner@kdhnews.com or (254) 501-7551.

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