Fuel up for the World Cup

The World Cup is here!  After years of training, qualification, matches and eliminations, soccer players from 32 different nations are ready to compete for the world championship.  So how do these athletes prepare to play for the biggest games of their lives?  Breakfast!   And not just any breakfast-   US team nutritionist Danielle Lafata makes sure this pre-game ritual is a combination of complex carbohydrates, lean protein, and good fat.  Check out her recipe for Quinoa Eggs Benedict made with Greek yogurt.

Whether you are a performance athlete or a weekend warrior, a balanced breakfast is a pre-game ritual everyone should practice.  Start your morning off with one of these meals.

Baked Oatmeal.  Craving something sweet?  Try this recipe that combines whole grain oats, protein rich dairy, and fresh fruit.  If you’re short on time, this recipe can be made in less than 3 minutes using your microwave.

Cheesy Egg ScramblerIn a hurry?  This is the perfect breakfast to grab as you walk out the door.  Simply fill a pita with scrambled eggs and cheese and wrap in foil.  Or try making your breakfast the night before.  These Berry Breakfast Bars are easy to make and will last you all week.  Pair with a glass of milk and you’ll get a serving of 4 of the 5 recommended food groups before you’ve even left your house.

Cheddar and Mushroom Breakfast Squares.   Got plenty of time?  Make breakfast the main event.  Host a World Cup brunch this weekend while you watch the mid-morning game.  This recipe can also be made ahead of time and it’s perfect for a crowd.  Have a lactose intolerant guest?  No problem.  These lactose-free recipes use lactose-free milk and low lactose cheese.

Be sure to check out southeastdairy.org for more recipes to help you score with a balanced breakfast.

Laura Marbury, MS, RD, LD