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