10- Healthy Breakfasts For All-Day Energy

1-Cream of Wheat with Maple Walnuts and Cranberries

Classic Cream of Wheat becomes healthier and more filling when you prepare it with calcium-rich fat-free milk and top it with omega-3 packed walnuts and flaxseed. Maple syrup and vanilla add some satisfying sweetness.

PREP TIME: 5 minutes
TOTAL TIME: 8 minutes
SERVINGS: 1

½ c fat-free evaporated milk
2 Tbsp whole grain cream of wheat cereal or wheatena
1 Tbsp ground flaxseed
½ tsp vanilla extract
1 Tbsp chopped walnuts
1 tsp maple syrup
1 Tbsp dried cranberries

1. COMBINE the milk and cream of wheat or Wheatena in a 4-cup microwaveable bowl or mixing cup. Whisk with a fork. Microwave on high power for 2 minutes. Whisk again. Microwave in 30-second intervals, whisking after each interval, for about 60 seconds, or until thickened. Stir in the flaxseed and vanilla extract. Spoon into a cereal bowl. Set aside.
2. COAT a small microwaveable plate with cooking spray. Spread the walnuts on the plate. Drizzle them with syrup. Microwave on high power for about 45 seconds, or until sizzling. Using a spatula, scatter the glazed walnuts over the cereal mixture. Top with the cranberries.

NUTRITION (per serving) 297 cal, 15 g pro, 42 g carb, 5 g fiber, 8.7 g fat, 0.7 g sat fat, 150 mg sodium

2-Ginger-Mango Smoothie

Whip this up and refrigerate overnight for a simple grab-and-go breakfast. Vanilla yogurt and tofu give a thick, creamy texture; cardamom, ginger, and mango add a subtle, sweet flavor.

PREP TIME: 5 minutes
TOTAL TIME: 10 minutes
SERVINGS: 2

1 c low-fat vanilla yogurt
1 c peeled and chopped mango (about ½)
4 oz ounces soft tofu
2 Tbsp ground flaxseed
1 tsp finely chopped crystallized ginger
1 tsp flaxseed oil
Pinch of cardamom

COMBINE the yogurt, mango, tofu, flaxseed, ginger, oil, and cardamom in a blender. Puree until smooth.

NUTRITION (per serving) 239 cal, 12 g pro, 30 g carb, 3 g fiber, 9.1 g fat, 1.5 g sat fat, 87 mg sodium

3-Whole Wheat Pancakes

Whole wheat flour and omega-3 enriched eggs turn pancakes from a forbidden decadence to a healthy diet staple. Cinnamon and flaxseed provide a sweet, comforting flavor and texture.

PREP TIME: 10 minutes
TOTAL TIME: 14 minutes
SERVINGS: 6

1 c white whole wheat flour or whole wheat pastry flour
6 Tbsp buttermilk powder
¼ c ground flaxseed
1 tsp baking powder
1 tsp baking soda
½ tsp ground cinnamon
Pinch of salt
1 omega-3-enriched egg
1½ cups water
2 Tbsp canola oil

1. COMBINE the flour, buttermilk powder, flaxseed, baking powder, baking soda, cinnamon, and salt in a mixing bowl. Stir to mix in another mixing bowl. Beat the egg with a fork or whisk. Whisk in the water and oil. Add the flour mixture. Whisk just until combined. Do not beat. Allow to sit for 5 minutes.
2. HEAT a griddle over medium-high heat. Turn off the heat and coat the griddle with cooking spray. Turn the heat back on to medium-high. Ladle ¼ cup of the batter onto the griddle to make each pancake.
3. COOK for 1 to 2 minutes or until the bottoms are browned and bubbles form on the top, adjusting the heat as needed. Flip and cook for about 2 minutes or until cooked through. Reduce the heat if the bottoms are browning too fast. Repeat until all the pancakes are cooked. Serve right away or place on a rack to cool for freezing.

NUTRITION (per serving) 87 cal, 4 g pro, 10 g carb, 2 g fiber, 4.1 g fat, 0.5 g sat fat, 194 mg sodium

4-Open-Faced Broiled Egg, Spinach, Tomato Sandwich

Skip a drive-thru egg sandwich and make this easy-to-prepare one at home. (It uses hard-boiled eggs, so you don’t even have to soil a pan.) Spinach and tomatoes provide valuable vitamins and antioxidants; a fiber-filled whole wheat English muffin combined with protein in the egg helps you stay satiated through lunchtime.

PREP TIME: 10 minutes
TOTAL TIME: 13 minutes
SERVINGS: 1

½ whole wheat english muffin
¼ c fresh spinach, cooked and squeezed dry (about 4 ounces)
1 slice tomato
1 hard-boiled egg, sliced width-wise
1 Tbsp omega-3-enriched mayonnaise
Salt-free seasoning blend

1. SET the muffin half on a toaster oven pan or double sheet of foil. Top with the spinach and tomato. Lay on the egg slices in an overlapping spiral. Dollop on the mayonnaise and swirl slightly to partially cover the egg slices. Sprinkle on seasoning to taste.
2. PLACE under the broiler for 2 to 3 minutes, watching carefully, until the mayonnaise is lightly browned.

NUTRITION (per serving) 213 cal, 11 g pro, 19 g carb, 4 g fiber, 11.4 g fat, 1.8 g sat fat, 390 mg sodium

5-Peanut Butter and Jelly Pancake

Love PB&J for lunch? It also makes for a fun, simple breakfast when you use pancakes instead of crustless bread. For a healthy twist, make your own jelly with fresh or frozen blueberries (they’re packed with ridiculously healthy antioxidants) and honey.

PREP TIME: 5 minutes
TOTAL TIME: 10 minutes
SERVINGS: 1

1 frozen whole wheat pancake
1 tsp honey
¼ tsp cornstarch
¼ c fresh or loose-pack frozen and thawed blueberries
2 Tbsp omega-3-enriched peanut butter

1. HEAT the pancake in a toaster oven to desired crispness.
2. MEANWHILE, combine the honey and cornstarch in a small microwaveable bowl, and stir until smooth. Add the blueberries and stir. Microwave on high power for about 90 seconds or until bubbling and thickened.
3. SPREAD the peanut butter on the pancake. Top with the blueberry mixture.

NUTRITION (per serving) 326 cal, 12 g pro, 27 g carb, 5 g fiber, 21.6 g fat, 3.6 g sat fat, 308 mg sodium

6-Coconut Rice Pudding with Raspberries

Brown rice for breakfast? You bet—when it’s sweetened and softened with coconut extract and honey. Fat-free milk adds important calcium and vitamin D; fold in raspberries for waist-whittling fiber.

PREP TIME: 5 minutes
TOTAL TIME: 18 minutes
SERVINGS: 1

¼ c instant brown rice
¾ c water
2 Tbsp nonfat dry milk
1 tsp honey
⅛ tsp coconut extract
½ c fresh or loose-pack frozen and thawed raspberries

1. COMBINE the rice and water in a microwaveable mixing bowl or 8-cup glass measuring cup. Stir. Cover with plastic wrap, leaving a small vent for steam to escape. Microwave on high power for 5 minutes. Reduce the power to medium and cook for 3 minutes longer.
2. REMOVE from the microwave and allow to sit for 5 minutes so the rice softens. Carefully remove the plastic. Stir in the dry milk, honey, and coconut extract. Gently fold in the raspberries. Spoon into a cereal bowl.

NUTRITION (per serving) 170 cal, 6 g pro, 35 g carb, 5 g fiber, 1.2 g fat, 0 g sat fat, 59mg 7-7-Lemon Blueberry Scones                                                                  

From the "I-can't-believe-this-is-diet" school of thought comes this delicious weekend treat. The scones are chockfull of healthy ingredients, including whole grain pastry flour and dry oats for fiber, flaxseed for omega-3s, yogurt and milk for calcium and vitamin D, and blueberries for flavor and disease-fighting antioxidants.

PREP TIME: 20 minutes
TOTAL TIME: 32 minutes
SERVINGS: 10

1¼ c whole grain pastry flour
1 c ground whole oats
½ c nonfat dry milk
2 Tbsp ground flaxseed
2 tsp baking powder
½ tsp baking soda
½ tsp salt
1 c low-fat plain yogurt
¼ c honey
2 Tbsp canola oil
2 Tbsp lemon juice
1 tsp lemon zest
1 c blueberries

1. PREHEAT the oven to 400°F. Lightly coat a baking sheet with cooking spray.
2. WHISK together the flour, oats, dry milk, flaxseed, baking powder, baking soda, and salt in a large bowl.
3. STIR together the yogurt, honey, oil, lemon juice, and lemon zest in a measuring cup.
4. MAKE a well in the center of the flour mixture and stir in the yogurt mixture. Add the blueberries and stir just until blended.
5. DROP the batter onto the prepared baking sheet using a large (¼ cup) ice cream scoop to make 10 scones. Bake for 12 to 15 minutes or until lightly browned and firm. Serve with a glass of fat-free milk.

NUTRITION (per serving) 260 cal, 14 g pro, 41 g carb, 3 g fiber, 4.8 g fat, 0.6 g sat fat, 416 

8-Breakfast Skillet Taco

Love savory breakfasts? This Mexican-inspired meal is for you. Mix up a batch of healthy veggies, including red bell peppers, scallions, jalapeno pepper, spinach, tomato, spices, including blood sugar-lowering cumin and cilantro, and add beans for fiber and protein. Top a freshly warmed tortilla with the mixture; top with reduced-fat cheese and sour cream.

PREP TIME: 10 minutes
TOTAL TIME: 30 minutes
SERVINGS: 4

5 soft corn tortillas (6" diameter)
6 scallions, chopped
1 red bell pepper, chopped
1 sm jalapeno chile pepper, seeded and finely chopped (optional), wear plastic gloves when handling
1 clove garlic, minced
1 tsp ground cumin
1 can (15 oz) reduced-sodium black beans, rinsed and drained
4 c baby spinach (about 4 ounces)
1 lg tomato, chopped
1 c shredded reduced-fat Cheddar cheese
4 Tbsp reduced-fat sour cream
Sprigs fresh cilantro

1. PREHEAT the oven to 350°F. Stack the tortillas on a large piece of foil, sprinkle the top one with water, and wrap in the foil. Heat for 10 minutes.
2. MEANWHILE, heat a large nonstick skillet coated with olive oil cooking spray over medium-high heat. Add the scallions and bell pepper and cook for 5 minutes or until lightly browned. Add the jalapeno chile pepper (if using), garlic, and cumin. Cook for 2 minutes or until lightly browned. Stir in the beans, spinach, and tomato. Cook for 2 minutes or until heated through. Spread the mixture evenly in the skillet.
3. REMOVE from the heat and sprinkle with the cheese. Let stand until melted. Top with dollops of the sour cream and sprinkle with the cilantro.
4. CUT the warmed tortillas into quarters or strips. Serve immediately with the taco skillet.

NUTRITION (per serving) 236 cal, 13 g pro, 37 g carb, 8 g fiber, 4.8 g fat, 0.6 g sat fat, 416 mg sodium

9-Fancy French Toast

To make this breakfast classic healthy, it’s all about the right ingredients: whole grain bread, fat-free milk, and trans-fat-free margarine. Sprinkle with cinnamon—the spice has been shown to reduce insulin resistance and may help lower cholesterol and triglycerides, blood fats that may contribute to diabetes risk. Serve with a slice of Canadian-style bacon.

PREP TIME: 4 minutes
TOTAL TIME: 9 minutes
SERVINGS: 1

2 slices reduced-calorie whole grain bread
1 egg, beaten (or ¼ c egg substitute)
¼ c fat-free milk (or low-fat, calcium-enriched soy or rice beverage)
½ tsp cinnamon
1 tsp canola oil
1 tsp trans-free canola margarine
2 Tbsp sugar-free syrup or 1 Tbsp low-calorie syrup

COMBINE beaten egg, milk and cinnamon. Warm canola oil and canola margarine in a pan, then dip the bread into the egg mix and brown in pan till golden on both sides. Plate, then top with syrup.

NUTRITION (per serving) 352 cal, 22 g pro, 34 g carb, 5 g fiber, 13.7 g fat, 2.2 g sat fat, 810 mg sodium 

     Chinese Egg Pancakes

This light and easy twist on an omelet is a great way to sneak in healthy veggies like Brussels sprouts and carrots at breakfast. Omega-3 enriched eggs and flaxseed provide a healthy dose of heart-healthy fats.

PREP TIME: 15 minutes
TOTAL TIME: 35 minutes
SERVINGS: 4

2 c thinly sliced brussels sprouts (about 8 ounces)
¾ c thinly sliced scallions (10-12 thin)
¾ c shredded carrots
¼ tsp salt
4 omega-3-enriched eggs
2 omega-3-enriched egg whites
1 Tbsp grated fresh ginger
2 Tbsp water
6 tsp ground flaxseed

1. COAT a large nonstick skillet with cooking spray. Add the brussels sprouts, scallions, carrots, and salt. Toss to mix. Cover and cook over medium heat, tossing occasionally, for 7 to 10 minutes or until the vegetables are wilted and lightly browned. Reduce the heat slightly if the vegetables are browning too fast.
2. MEANWHILE, beat the eggs, egg whites, ginger, and water with a fork in a mixing bowl.
3. HEAT a 9" nonstick omelet pan over medium-high heat. Turn the heat off and coat the surface with cooking spray. Turn the heat back on, to medium. Ladle one-quarter of the egg mixture (5 tablespoonfuls) into the pan. Cook for 20 to 30 seconds or until the edges start to set. Using a silicone spatula, carefully lift the edges, tipping the pan to allow runny mixture to get underneath. When the eggs are almost set and just shimmering on top, about 1 minute, sprinkle on 1½ teaspoons flaxseed and ½ cup of the reserved vegetable mixture. Cook for about 30 seconds or until the eggs are completely set. Slide the pancake onto a dinner plate or roll the pancake like a jelly roll before sliding onto the plate.
4. REPEAT for the remaining 3 pancakes.

NUTRITION (per serving) 135 cal, 12 g pro, 10 g carb, 4 g fiber, 6.8 g fat, 1.6 g sat fat, 288 mg sodium

THANKS FOR READING MY ARTICLE FOR MORE VISIT WWW.HEALTHUNEED.BLOGSPOT.COM