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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 skip breakfast, especially when we are in a hurry and opt for breakfast calorie and carbohydrate laden foods, even the most you would find hard to burn off. Below are some quick and healthy recipes for breakfast to starve off hunger until lunch. Try these recipes for breakfast and give your body the energy it needs to get you through the morning.
o Banana Bran Muffins
These muffins are great breakfast filler and sure to keep you going. morning
Makes 1 dozen muffins
Content:
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 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 cup canola oil
1 teaspoon vanilla
1/4 teaspoon salt
1 / cup chocolate chips (optional)
1/3 cup chopped walnuts (optional)
method
Preheat oven to 400 ° F. Coat 12 muffin cups with cooking spray.
Whisk brown sugar and eggs in a bowl until smooth. Whisk in banana, wheat bran, buttermilk, oil and vanilla.
In another bowl mix 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 to the wet mixture. Use a rubber spatula to combine ingredients. Stir in chocolate chips, if using. Spoon batter into muffin cases where they are rather full and sprinkle with 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 of fat (1 g sat, 3 g mono)
36mg cholesterol
32g carbohydrates
5g protein
4g fiber
182 mg sodium
167 mg potassium
Nutrition bonus: Fiber (17% daily value)
o southwestern omelet Wrap
Folding flat omelet in a whole-wheat packaging is delicious and fun high-protein breakfast. These wraps can be made the night before if you never seem to have time to prepare a good breakfast in the morning. They can simply put in the microwave and off you go
Makes 1 serving
Subject :.
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
Put oven rack 6 inches from heat source and preheat broiler. With a fork, mix egg fast, hot sauce and pepper in a bowl. Stir in the spring onions and parsley.
Warm up black bean dip in the microwave for 10 to 20 seconds. Set wrap between paper towels and heat in microwave for 10 to 20 seconds. Spread bean sauce over wrap, leaving 1 inch border.
Brush 10-inch non-stick frying pan with oil and place on medium heat. Add egg mixture and cook, lifting the edges with a spatula until the bottom is light brown in color. Place the pan under the broiler to the top of the egg mixture is set. When it is cooked, put the omelet wrap. Sprinkle with cheese, fold the edges of the omelet on two sides and then roll wraps around the omelet. Eat immediately with salsa
nutrition information :. Each serving:
321 calories
17g frat (5g sat, 5 g mono)
227mg cholesterol
24g carbohydrates
18g protein
2g fiber
677mg sodium
o Baked Apple Cinnamon French Toast
This healthy breakfast recipe can be prepared in advance and then simply put in the oven for a delicious breakfast. Calories this breakfast reduced by using nonfat milk rather than whole milk and eliminating egg yolks. The fat is also reduced by almost 80% of this pan version
Makes 12 servings
Subject :.
3 cups nonfat milk
2 cups pasteurized liquid egg whites
3 tablespoons honey
1 ½ teaspoon vanilla
1/4 teaspoon salt
One £ 1 bread slice whole-wheat bread
1 cup chopped dried apples
1/2 cup raisins
1 ½ tsp ground cinnamon
1/2 teaspoon ground nutmeg
sugar 1 tablespoon CONFECTIONERS ‘
Method :.
Whisk milk, egg white, honey, salt and vanilla in a large bowl
Trim the crust of 8 slices of bread and set aside. Cut the crust 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 coat 9 by 13 inch baking pan. Add bread mixture into the pan and shut reserves crust-less slices evenly on top. Pour milk mixture over the bread and press the bread down with a wooden spoon to ensure it is all evenly moist. Cover with parchment paper, then foil, and refrigerate for at least 8 hours.
Preheat oven to 350 ° F.
Bake casserole for 40 minutes covered, then uncover and continue baking for about 20 minutes more until it has puffed up and lightly browned . Allow the dish to stand for 10 minutes. . Dust with sugar CONFECTIONERS ‘serve
Nutrition information: Per Serving:
183 calories
1g of fat (0G sat, 1g mono)
1 mg cholesterol
33g carbohydrates
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 cup 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 berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth
Nutritional: Per Serving:
432 calories
3g fat (2 g sat, 0G mono)
15mg cholesterol
77g carbohydrates
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 above and discover how simple and healthy they are.
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