Our series on healthy eating continues with tasty contributions from teen chef, Justin Miller who is listed in the Guinness Book of World Records as World’s Youngest Chef. Justin shares his favorite fun and healthy recipes.
Recipe By JUSTIN MILLER
It’s true. Breakfast really is the most important meal of the day. You’ve been sleeping for eight hours. Last night’s dinner has long been digested and your stomach is empty and growling. It’s a long time to go without food.
The word “breakfast” means to break the fast. Everything is fare game, from last night’s leftovers to a bowl of cereal or just a cup of coffee. Other favorites include eggs, and bacon, oatmeal and pancakes.
Early settlers ate fried cakes that could be quickly prepared on the go. Native-Americans ate cereals and grains. The French like bread and coffee while a classic Victorian breakfast could include all of the above.
In our busy lives, we don’t take this meal as seriously as we should as we dash out in the morning on our way to school or work. But this meal kick starts our day and while it may have to be prepared and eaten quickly, it should still be healthy and nutritious. You need a healthy meal to be alert and focused at school. Excessive sweets, chips and soda don’t cut it.
Here’s Justin’s healthy breakfast solution to try with an adult’s help. It’s got taste, nutrition and is really easy to make. Justin created and named it after his friend, talk show host and weatherman Jon Burnett.
Burnett’s Breakfast Rounds
Ingredients:
1 piece of Cinnamon bread, (or any bread you like)
1 medium to large egg
1 slice of tomato
1 or 2 pieces of sliced ham
2 tbs Butter
Salt and Pepper
1 orange cut into quarters.
Favorite nuts (Except cashews, or peanuts)
Method:
Heat a medium or large skillet over medium heat.
Melt butter in skillet to cover the bottom of the pan.
Begin to fry the egg. (You can do this however you like, sunny-side up, over easy, over hard, etc.)
Place the bread in the toaster. If you do not have a toaster, you can place the bread in the pan with the other ingredients.
Add the ham to the pan.
Heat the ham until the outer edges begin to curl, and then flip the ham over. Cook the egg until the outer edges are white, and
then flip if you wish.
Butter the toast
Place the egg on the toast.
Add ham slices.
Then the tomato.
Season with salt and pepper if desired.
Garnish with orange quarters, and nuts if you like.
Serve with favorite juice, or milk.
This recipe is a nutritious breakfast and it satisfies the basic food groups perfectly. You have bread and grains from the toast. The tomato and orange are from the fruits and vegetables group. You get dairy from the egg and butter.
The reason for the nuts is to prevent a sugar-high from the
fruit intake, and to provide protein.
Tip: To make an over easy egg, flip it over very gently so you do not break the yolk. Do not leave it flipped over
too long, or the yolk will become hard.
To make an over hard egg, do the above, with the exception of flipping the egg a bit harder, breaking the yolk. Hence
“over hard”.
All recipes created by Justin Miller and are featured in his book, “Cooking For Dormies: Recipes for College Students, Newlyweds and people just beginning to learn how to cook.”