Local chef's unique breakfasts are fast, healthy

REDONDO BEACH, Calif. (KABC) -- Many health experts feel breakfast is the most important meal of the day. Since most people have been sleeping for, hopefully, eight hours, breaking the fast is important to get the body revved for the day.

Beyond a bowl of oatmeal, Chef Meg Hall said her clients are looking for food that is quick, tasty and portable.

"They want something that's tasty and easy to take on the road. If it takes too long, then they don't want it," said Hall, who owns Made by Meg catering company.

Let's also think about making that meal deliver more than taste. Think about a protein source, a good fat source, and a complex carbohydrate and you've got a recipe for success.

Hall's egg muffins are a prime example. Sprinkle your favorite chopped produce into muffin tins with turkey sausage, egg and cheese, then bake and freeze. In the morning, just pop them in the toaster oven.

For those who can't look solid food in the eye in the a.m., a chocolate mint smoothie might be an option. Fresh mint partners with avocado, raw spinach leaves, almond milk, cacao nibs and chocolate protein powder for what she calls a "green dream." Just make sure you blend it up really, really well.

There's also what Hall calls a nutrient-packed version of mom's Fig Newton -- a vegan, no-bake energy bar that's fun for kids to help make. Dates, raisins, pecans, almonds, vanilla and cinnamon are a few key ingredients, but you can choose what you like.

"Just throw all the ingredients in the food processor. Blend it up, smash it between some wax paper, throw it in the freezer," said Hall.

Then, cut them into squares or other fun shapes for kids of all ages to enjoy.

If you're skipping breakfast to cut calories, consider this: A British study found that those who eat breakfast on average burn 440 calories more. The theory is that morning fuel actually gets people to be more active.

There are all kinds of studies touting the benefits of breakfast. While occasionally missing won't hurt, breaking your overnight fast helps boost metabolism, regulate blood sugar, improve mood and provide necessary nutrients to your body.

Made by Meg Breakfast Recipes:

"MINT CHOCOLATE CHIP" SMOOTHIE

This sweet smoothie is a nod to the popular ice cream flavor, but is packed with healthy fiber and hidden veggies. You save time by simplifying your steps such as bag and freeze the fruit ingredients in individual portions in advance. Plus add protein powder to keep your kiddos fueled throughout the morning.

In a blender, mix:

- 2 heaping cups organic spinach

- 1 cup almond milk (or of choice)

- 1 cup filtered water (to desired thickness)

- avocado

- 1 scoop chocolate protein powder of choice (I prefer Designer Whey!)

- 1 cup fresh mint OR 1 drop of mint extract to desired taste

- 1 tablespoon dark chocolate chips or cacao nibs

- Stevia to taste (option for additional sweetness)

- Ice (optional)

Serve with a straw or pour into reusable to-go mugs to drink on the fly.

EASY OMELETTE MUFFINS

A savory, protein & fiber-rich take on the classic breakfast muffin. For vegetarian diets, sub the sausage for soyrizo or extra veggies. *Bonus - they're gluten free! Try bell peppers, green onion, and broccoli; for picky eaters, blend mild-flavored veggies in a food processor to eliminate "chunks"/texture.

In a lightly-greased muffin tin:

- Layer cup with diced veggies and cup turkey sausage

- Distribute 2 cups Egg Beaters (or egg substitute mixture) until cups are full

- Top with shredded cheddar or mozzarella cheese

- Bake for 15 - 18 minutes; freeze for snacking later!

NO-BAKE ENERGY BARS

Fat-free, cholesterol-free dates are the base of these super-healthy breakfast bars. Add flaxseed for a dose of Omega-3s.

In a food processor, puree 1 cup of pitted dates until smooth.

Add & pulse until evenly mixed:

- 1/3 cup dark chocolate cocoa powder

- 1/3 cup ground flaxseed

- 1 tsp ground cinnamon

- 1 tsp vanilla extract

- cup whole, unsalted almonds

- cup unsalted pecan halves

- cup dried berries - cranberries work great!

Transfer "dough" mixture to sheet of wax paper - press into 1-inch thick rectangle. Cut into bars and freeze for future snacking!