Chicago Tribune (KRT)

The best example of commuter breakfasts is the venerable smoothie, especially if you pack enough protein (plain yogurt, non-fat milk, soy milk, protein powder) and good fats (flax meal or oil).

Here are some easy options, including some tips on punching up that breakfast smoothie. It’s time to quit toying around with your on-the-go morning meal. Consider this menu:

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SUPER SMOOTHIES

Pick two or three of your favorite fruits, cut as necessary for the blender. Add a half-cup of fruit juice (no added sugar) and a handful of ice cubes. Then one heaping tablespoon of flax meal or oil. Grinding your own flax seeds is the cheapest alternative; oil costs more but is more concentrated.

Finish with a half-cup to cup of plain yogurt (skip the fruit blends to avoid unnecessary sugars), non-fat milk or soymilk. The morning protein is a must for increased alertness and less stress. Another protein option is a scoop of soy or whey powder. Blend. Add cold water if too thick for your tastes or travel mug.

During winter months, you can add warm oatmeal (make it super-thin; instant works well) instead of the ice.

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FRENCH TOAST

The old standby can become a power food using whole-grain bread. Make your own the night before, coating two slices of bread with mixture of one egg, 1 tablespoon orange juice and cinnamon (it fights harmful bacteria) to taste. When done, cut into finger-food slices (one Q staffer/mom calls them “soldiers”) and refrigerate. Grab and go in the morning; save the maple syrup and powdered sugar for weekends.

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FROZEN YOGURT POPS

Kids are the targets of squeezable yogurt tubes, but adults can get in on the fun and nutrition. Freeze yours for best one-handed eating. Stonyfield Farm is the nutritional powerhouse with six active cultures that encourage digestion and immune-system health.

Nutritionist Susan Kleiner suggests making your own “peach melba yogurt pops” by blending a can of sliced peaches in light syrup, 1 cup of lowfat raspberry yogurt and 1 cup of orange juice. Pour into four 10-ounce cups and freeze. When mixture is partially frozen, insert sticks or plastic spoons. The pops don’t overdrip during a car ride.

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SNACK BARS

Not the best choice, especially because you skip the opportunity for whole fruits. If you insist, try Kashi brand Go Lean bars, which provide 6 grams of dietary fiber and 13 grams of protein. Make sure to drink water with it.

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FRUIT

Don’t underestimate the distraction of peach juice on your paperwork. Pick fruits that require little if any maintenance. Apples and pears are good choices (you can eat most of the cores).

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ALMONDS

One of the most heart-healthy foods because of omega-3 fat content. Satisfies your morning appetite. A generous handful is the perfect companion for French toast finger slices or a piece of fruit. Look for bulk varieties not roasted in partially hydrogenated oils.

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BAGEL

An obvious commuter breakfast that is much improved with naturally made nut butter (try almond or cashew, peanut is OK, again skip the partially hydrogenated oils or trans fats). Cream cheese just doesn’t provide the same boost. Don’t eat the bagel “open face”; make it like a sandwich but no oozing nut butter on the sides.

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FROZEN WAFFLES

Much better choices in this category, including Van’s organic varieties with two waffles providing 6 grams of dietary fiber and 6 grams of protein. Skip the toppings.