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The most important meal of the day is breakfast, as it gives the body a much needed energy boost for the rest of the day. However, there are many of us who do skip breakfast, especially when we are in a hurry and opt for a breakfast of calorie and carbohydrate laden foods, which even the most active person would find difficult to burn off. Listed below are a number of quick and healthy breakfast recipes that will starve off hunger until lunchtime. Try these breakfast recipes and give your body the energy that it needs to get you through the morning. o Banana-Bran Muffins These muffins are a great breakfast filler and sure to keep you going throughout the morning. Makes 1 dozen muffins Ingredients: 2 large eggs 2/3 cup packed light brown sugar 2 medium mashed ripe bananas 1 cup buttermilk 1 cup unprocessed wheat bran 1 cup whole-wheat flour 3/4 cup all-purpose flour 1 ½ teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon ground cinnamon 1/4 cup canola oil 1 teaspoon vanilla extract 1/4 teaspoon salt 1/cup chocolate chips (optional) 1/3 cup chopped walnuts (optional) Method: Preheat the oven to 400°F. Coat 12 muffin cups with cooking spray. Whisk the brown sugar and the eggs in a bowl until smooth. Whisk in the bananas, wheat bran, buttermilk, oil and vanilla. In a separate bowl mix together the whole-wheat flour, all-purpose flour, baking powder, baking
soda, cinnamon and salt. Make a well in the center of the dry ingredients and add the wet mixture to it. Use a rubber spatula to combine the ingredients. Stir in the chocolate chips, if using. Spoon the batter into the muffin cases until they are rather full and sprinkle with the walnuts, if using. Bake for 15 to 25 minutes or until the tops are brown and they spring back when touched. Allow to cool in the tin for 5 minutes before removing to a wire rack. NUTRITION INFORMATION: Per serving: 196 calories 6g fat (1g sat, 3g mono) 36mg cholesterol 32g carbohydrate 5g protein 4g fiber 182mg sodium 167mg potassium Nutrition bonus: Fiber (17% daily value) o Southwestern Omelet Wrap Folding a flat omelet in a whole-wheat wrapper is a delicious and fun high-protein breakfast. These wraps can be made the night before if you never seem to have the time to prepare a good breakfast in the morning. They can simply be placed in the microwave and away you go. Makes 1 serving Ingredients: 1 large egg 1 egg white 1/2 teaspoon hot sauce Freshly ground pepper 1 tablespoon chopped spring onions 1 tablespoon chopped parsley (optional) 2 tablespoons black bean dip 1 9-inch whole-wheat wrap 1 teaspoon canola oil 2 tablespoons grated cheddar cheese 1 tablespoon green or red salsa (optional) Method: Set your oven rack 6 inches from the heat source and preheat the broiler. With a fork, briskly mix the eggs, hot sauce and pepper together in a medium bowl. Stir in the spring onions and parsley. Warm up the black bean dip in the microwave for 10 to 20 seconds. Place the wrap between
paper towels and heat in the microwave for 10 to 20 seconds. Spread the bean sauce over the wrap, leaving a border of 1 inch. Brush a 10-inch non-stick skillet with oil and place onto a medium heat. Add the egg mixture and cook, lifting the edges with a spatula until the bottom is light brown in color. Place the skillet under the broiler until the top of the egg mixture is set. Once it is cooked, place the omelet onto the wrap. Sprinkle with cheese, fold the edges over the omelet on two sides and then roll the wrap around the omelet. Eat immediately with salsa. NUTRITION INFORMATION: Per serving: 321 calories 17g frat (5g sat, 5g mono) 227mg cholesterol 24g carbohydrate 18g protein 2g fiber 677mg sodium o Baked Apple-Cinnamon French Toast This healthy breakfast recipe can be prepared in advance and then simply placed in the oven for a delicious breakfast. The calories of this breakfast are decreased by using nonfat milk rather than whole milk and eliminating the egg yolks. The fat is also reduced by almost 80% with this griddle version. Makes 12 servings Ingredients: 3 cups nonfat milk 2 cups pasteurized liquid egg whites 3 tablespoons honey 1 ½ teaspoons vanilla extract 1/4 teaspoon salt One 1 pound loaf sliced whole-wheat bread 1 cup chopped dried apples 1/2 cup raisins 1 ½ teaspoons ground cinnamon 1/2 teaspoon ground nutmeg 1 tablespoon confectioners' sugar Method: Whisk milk, egg whites, honey, salt and vanilla in a large bowl. Trim the crust off the 8 slices of bread and set aside. Cut the crusts and the remaining bread into 1 inch pieces. In another large bowl place the apples, raisins, nutmeg and cinnamon and toss
together. Use cooking spray to coat a 9 by 13 inch baking pan. Place the bread mixture into the pan and lay the reserves crust-less slices evenly on top. Pour the milk mixture over the bread and press the bread down with a wooden spoon to ensure that it is all evenly moist. Cover with parchment paper, then foil, and refrigerate for at least 8 hours. Preheat the oven to 350°F. Bake the casserole for 40 minutes covered, then uncover and continue baking for approximately 20 minutes more until it has puffed up and is lightly browned. Allow the dish to stand for 10 minutes. Dust with confectioners' sugar and serve. NUTRITION INFORMATION: Per serving: 183 calories 1g fat (0g sat, 1g mono) 1mg cholesterol 33g carbohydrate 10g protein 4g fiber 344mg sodium 312mg potassium Nutrition bonus: Selenium (21% daily value) o Citrus Berry Smoothie This is a healthy breakfast in a glass and it is bursting with berries and orange juice. It is a healthy source of carbohydrates and powerful antioxidants. Makes 1 smoothie Ingredients: 1 ¼ cups fresh berries 3/4 cup low-fat plain yogurt 1/2 cup orange juice 2 tablespoons nonfat dry milk 1 tablespoon toasted wheat germ 1 tablespoon honey 1/2 teaspoon vanilla extract Method: Place the berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth. NUTRITIONAL INFORMATION: Per serving:
432 calories 3g fat (2g sat, 0g mono) 15mg cholesterol 77g carbohydrate 20g protein 7g fiber 250mg sodium 617mg potassium Nutrition bonus: Vitamin C (175% daily value), Calcium (63% daily value), Potassium (18% daily value), Magnesium (16% daily value). There really is no reason why the first meal of the day should not be a healthy breakfast. Therefore try some of the delicious recipes above and discover just how simple and healthy they are.
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