Health Fitness

Healthy breakfast recipes

The most important meal of the day is breakfast, as it gives the body a much-needed boost of energy for the rest of the day. However, there are many of us who skip breakfast, especially when we are in a hurry and opt for a breakfast with foods loaded with calories and carbohydrates, which even the most active person would find difficult to burn off. Listed below are several quick and healthy breakfast recipes that will eliminate hunger until lunchtime. Try these breakfast recipes and give your body the energy it needs to get you through the morning.

o Banana bran muffins

These muffins make a great breakfast filling and are sure to keep you going all 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 of baking soda

1/2 teaspoon ground cinnamon

1/4 cup canola oil

1 teaspoon vanilla extract

1/4 teaspoon of salt

1 / cup chocolate chips (optional)

1/3 cup walnuts, chopped (optional)

Method:

Preheat oven to 400 ° F. Coat 12 muffin cups with cooking spray.

Beat the brown sugar and eggs in a bowl until smooth. Add the bananas, wheat bran, buttermilk, oil, and vanilla.

In a separate bowl, combine 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. Use a rubber spatula to combine the ingredients. Add the chocolate chips, if using. Pour batter into muffin cups until fairly full and sprinkle with walnuts, if using.

Bake for 15 to 25 minutes or until the top is golden brown and pops back when touched.

Cool in can for 5 minutes before transferring to a wire rack.

NUTRITIONAL INFORMATION: Per serving:

196 calories

6 g fat (1 g sat, 3 g mono)

36 mg cholesterol

32 g carbohydrates

5g protein

4g of fiber

182 mg sodium

167 mg potassium

Extra nutrition: fiber (17% of the daily value)

o Southwest Tortilla Wrap

Folding a flat tortilla into a whole wheat wrap makes a delicious and fun protein-rich breakfast. These wraps can be made the night before if you never seem to have time to make a good breakfast in the morning. They can simply be placed in the microwave and voila.

Makes 1 serving

Ingredients:

1 large egg

1 egg white

1/2 teaspoon hot sauce

Freshly ground pepper

1 tablespoon chives, chopped

1 tablespoon chopped parsley (optional)

2 tablespoons black bean sauce

1 9-inch whole wheat wrap

1 teaspoon canola oil

2 tablespoons grated cheddar cheese

1 tablespoon green or red sauce (optional)

Method:

Place oven rack 6 inches from heat source and preheat broiler. With a fork, vigorously mix the eggs, hot sauce, and pepper in a medium bowl. Add the chives and parsley.

Heat the black bean sauce in the microwave for 10 to 20 seconds. Place the wrap between paper towels and microwave for 10-20 seconds. Spread the bean sauce over the wrap, leaving a 1-inch border.

Brush a 10-inch nonstick skillet with oil and place over medium heat. Add the egg mixture and cook, lifting the edges with a spatula until the bottom is light brown. Place the skillet under the broiler until the top of the egg mixture is set. Once cooked, place the tortilla on the wrapper. Sprinkle with cheese, fold the edges over the tortilla on two sides, and then wrap the wrap around the tortilla. Eat immediately with salsa.

NUTRITIONAL INFORMATION: Per serving:

321 calories

17g fraternity (5g sat, 5g mono)

227 mg cholesterol

24 g of carbohydrates

18g protein

2g fiber

677 mg sodium

o Baked Apple Cinnamon French Toast

This healthy breakfast recipe can be made ahead of time and then simply placed in the oven for a delicious breakfast. The calories in this breakfast are reduced by using skim milk instead of whole milk and eliminating the egg yolks. Fat is also reduced by almost 80% with this version of griddle.

Makes 12 servings

Ingredients:

3 cups skim milk

2 cups liquid pasteurized egg whites

3 tablespoons of honey

1 ½ teaspoon vanilla extract

1/4 teaspoon of salt

One 1 pound loaf of sliced ​​whole wheat bread

1 cup dried apples, chopped

1/2 cup of grapes

1 ½ teaspoons ground cinnamon

1/2 teaspoon ground nutmeg

1 tablespoon of powdered sugar

Method:

Whisk together the milk, egg whites, honey, salt, and vanilla in a large bowl.

Cut the crust of the 8 slices of bread and reserve. Cut the crusts and remaining bread into 1-inch pieces. In another large bowl, place the apples, raisins, nutmeg, and cinnamon and mix.

Use cooking spray to coat a 9-by-13-inch baking pan. Spoon bread mixture into skillet and place reserve crustless slices evenly on top. Pour the milk mixture over the bread and press the bread down with a wooden spoon to make sure everything is evenly moist. Cover with parchment paper, then aluminum foil and refrigerate for at least 8 hours.

Preheat oven to 350 ° F.

Bake the casserole for 40 minutes covered, then uncover and continue baking for about 20 more minutes until it is puffed and lightly browned. Let the dish rest for 10 minutes. Sprinkle with icing sugar and serve.

NUTRITIONAL INFORMATION: Per serving:

183 calories

1 g fat (0 g sat, 1 g mono)

1 mg cholesterol

33 g of carbohydrates

10g protein

4g of fiber

344 mg sodium

312 mg potassium

Extra Nutrition: Selenium (21% Daily Value)

o Citrus berry smoothie

This is a healthy breakfast in a glass and it’s packed with berries and orange juice. It is a healthy source of carbohydrates and powerful antioxidants.

Makes 1 shake

Ingredients:

1 ¼ cups fresh berries

3/4 cup plain low-fat yogurt

1/2 cup of orange juice

2 tablespoons skim milk powder

1 tablespoon of toasted wheat germ

1 tablespoon of honey

1/2 teaspoon vanilla extract

Method:

Place the berries, yogurt, orange juice, milk powder, wheat germ, honey, and vanilla in a blender and blend until smooth.

NUTRITIONAL INFORMATION: Per serving:

432 calories

3 g fat (2 g saturated, 0 g mono)

15 mg cholesterol

77 g carbohydrates

20g protein

7g of fiber

250 mg sodium

617 mg potassium

Extra Nutrition: 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 shouldn’t be a healthy breakfast. So, give some of the delicious recipes above a try and find out how simple and healthy they are.

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