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Fast, Easy, Protein-Filled Breakfast

By: 29 April 2013 4 Comments

ROGERS, AR — It’s difficult for working people to get a fast, nutritious breakfast at home, so they’re tempted to hit the drive-through for some deep-fried, starchy potatoes or runny eggs thrown on a half-toasted, half-soggy 99-cent deal in a sack.

Well, working people unite! Get a real plate, eat real food, and sit down for 15 minutes before you hit the door and day 345,986 of the rat race.

It’s easy to find products in your supermarket that make preparing breakfast easy and fast.
Take the Great Day Farms cage-free eggs. A dozen costs around $3 or less at most Walmart stores, and you know the chickens were treated better, instead of being shoved into cages so tight they can’t spread their wings or stretch their necks.

Great Day Farms is one of the brands from the friendly local folks at CCF Brands Inc., based in Rogers. It’s run by CEO Ron Whaley, and his son Justin and other family are involved in the business as well. They commit to deal with folks honestly and ethically.

A breakfast of Great Day Farms eggs, Jimmy Dean turkey sausage and Martha White muffins makes a sane, nutritious, wallet-friendly start to the workday.

Photo by Lana F. Flowers A breakfast of Great Day Farms eggs, Jimmy Dean turkey sausage and Martha White muffins makes a sane, nutritious, wallet-friendly start to the workday.

One of the things Great Day Farms does to support the environment, and sustainability efforts, is reducing waste and using cartons made with SFI certified materials. That means the materials in the cartons, that keep the eggs snuggly and unbroken, are approved by the Sustainable Forest Initiative, a voluntary program that promotes responsible forest management.

What that means to you is the Great Day Farms egg cartons are made from wood or wood pulp from forests in which the trees are crops, just like wheat or cotton, and grown to be harvested, then replaced; or the wood or wood pulp is from a certified source.

Great Day Farms eggs take about 1 minute to zap 2 in the microwave, and I use one of the ceramic egg-poaching kitchen gadgets you can pick up at most home stores, like Bed Bath & Beyond, or the kitchen gadget aisle at Walmart or Target.

Just be sure to pierce the egg yolks with a fork before you put the lid on the poaching container, or you’ll spend time cleaning out the microwave.

While the eggs are zapping, pop some toast into the toaster, or grab some muffins you made with Martha White muffin mix over the weekend. The Martha White mixes are about $1, or a little less, apiece, and come in great flavors like banana chocolate chip, cranberry orange, strawberry, blueberry, and apple cinnamon.

Also, the Martha White muffins do not call for eggs or butter to be added. You just plop the mix into the bowl, add 1/2 cup of milk (2 percent fat, 1 percent fat or even nonfat milk works just fine), stir, and bake! A package of mix says it yields about six muffins, but be warned – these are not Starbucks sized baked goods, as big as your head. No, these are human-sized muffins, with about 150 calories each.

When I bake the Martha White muffins in my eight-mini-loaf pan, I find I get about 3 mini loaves from a package of mix. A whole mini loaf would have about 300 calories.

Then, add the Jimmy Dean turkey sausage in the microwave. It only takes about 45 seconds in mine to heat up two patties.

Get a real plate. Sit down. Pour your coffee, grapefruit juice, orange juice, Diet Coke, whatever liquid you consume with the first meal of the day, and breathe.

There, now don’t you feel better? Aren’t you a lot more sane to face the day? And it only took about 3 minutes to microwave the eggs, microwave the sausage, butter the muffins, pour the grapefruit juice and sit.

The cost is wallet-friendly as well. See the box below for your shopping total and some nutrition information!

3-Minute Breakfast: What You Got
2 Jimmy Dean Turkey Sausage patties:
120 calories
7 grams fat
13 grams protein

2 Great Day Farms brown cage-free eggs:
140 calories
10 grams fat
12 grams protein

1/2 Martha White cranberry orange mini muffin loaf
(or 1/6 of prepared muffin mix, which makes 1 medium muffin)
150 calories
6 grams fat
1 gram protein
Totals:
410 calories
23 grams fat
26 grams protein

The Wallet Wizard: What It Costs

$1.00: Martha White muffin mix (Sometimes it’s on sale and costs a little less. Makes 6 muffins).

$2.50: Average price of 8 patties of Jimmy Dean turkey sausage at my local Walmart along Pleasant Grove Road in Rogers, AR.

$3.00: About the price of 12 large AA Great Day Farms cage-free brown eggs, at my local Walmart.
Total: $6.50 for a breakfast for 3 people or more.

Compare that with a fast food breakfast that may cost $3 or more for one person!

The $6.50 expense and 3 minutes of preparation resulted in this breakfast of Great Day Farms eggs, Jimmy Dean turkey sausage, and a Martha White cranberry orange mini muffin loaf. Add a little chocolate milk, a banana and some reading material, then start the day!

Photo by Lana F. Flowers The $6.50 expense and 3 minutes of preparation resulted in this breakfast of Great Day Farms eggs, Jimmy Dean turkey sausage, and a Martha White cranberry orange mini muffin loaf. Add a little chocolate milk, a banana and some reading material, then start the day! (The $6.50 t0tal is enough for 1 dozen eggs, 8 sausage patties and 6 muffins, so it will yield breakfast for at least 3 people). Also, reduce the expense by using coupons! You will notice, on the right, the 3 coupons for Great Day Farms eggs and the 75 cents off coupon for Jimmy Dean turkey sausage).

About: Lana F. Flowers:
Lana F. Flowers is a gifted Arkansas reporter who can handle news about Walmart and retail, movie and book reviews, human interest stories, features and anything else you'd care to mention. She lives in Rogers, Ark., with her husband Jesse, daughter Layla, cats Lottie Boots and Emmy, and dog Fuzzy. Send an email -- fashionablewords@yahoo.com

4 Comments »

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