How many times can I say, " Breakfast is the most important meal of the day?" Then why is still so easy for so many of us to neglect ourselves and skip breakfast? A number of studies show that people who successfully maintain significant weight loss eat breakfast just about every day. And exactly what you choose to eat for breakfast makes a big difference for your health. A variety of fruits can bring you near the minimum number of five daily fruit and vegetable servings recommended for lower cancer risk. Or, once in a while try a medley of vegetables in an omelet or smoothie! After fasting all night, breakfast can kick-start your energy level. If you choose healthful, slow-burning foods, like whole grains and fruits, you should be able to control your appetite until midday. Eating breakfast increases the metabolic rate which helps you to have more energy and weight control will be easier.
Back to School Breakfast On the Go! Healthy Recipes for Kids and Adults!
1. A nonfat or low-fat yogurt parfait layered with fresh fruit and cereal, nuts or raisins. Here is my new quick granola recipe.
Quick and Easy Granola
Preheat Oven 450. Spray pan with Coconut Oil Spray
2 Cups Whole Grain Oats 1 Cup of crushed Nuts (Almonds, Walnuts, Pecans, or Mix) ¼ Cup Ground Flax Seed 1 Tbsp Cinnamon ½ Tsp Salt 2 Tbsp Coconut Oil 2 Tbsp Honey or Maple Syrup 1 Tsp Vanilla Extract
Mix first 5 ingredients in large bowl and spread over baking sheet. Bake on 450 for 3 min (stirring each minute). Mix together next 3 ingredients and pour over the toasted mixture. Bake another 2-3 minutes or until crispy! Makes 8-10 servings. Enjoy!
2. Low fat yogurt or protein powder mixed with fresh fruit in a blender for a vitamin-rich smoothie
Peach Perfection Smoothie
1 Cup Almond Milk (optional: add in 2 Tbsp Orange juice) 1 frozen Banana 1 peach (with skin) 1 serving Protein Powder or 1 Cup Lowfat Greek Yogurt 1 serving Ground flax-seed ½ Cup crushed ice
Blend until smooth in blender! Enjoy!
3. Oatmeal or whole grain cold cereal with raisins or fresh fruit and dairy
Maple Apple Walnut Oatmeal
Prep time: 5 min. Cook time: 10 min.
½ cup water ½ cup low-fat milk ½ old fashioned large flake oats ½ tsp cinnamon ½ apple (cored and cut into small pieces) ¼ cup crushed walnuts 1 Tbsp 100% pure maple syrup ¼ cup water 1 scoop vanilla whey protein (equal to 20g protein)
Bring ½ cup of water and milk to a boil in a small pot on medium heat (or in microwave). Add the oats and cinnamon. Reduce heat to medium-low and simmer until liquid is absorbed (approximately 7-10 minutes), stirring occasionally. Remove from heat and mix in apples, walnuts and maple syrup. Combine ¼ cup of water with whey protein in a separate bowl. Mix with a fork until protein is dissolved. For a smoother consistency, pour protein mixture into a blender or food processor and blend until protein is dissolved. Pour protein mixture over oatmeal and serve.
4. Breakfast bars are great for adults and kids - I made these last night experimenting with just the right amount of honey, "O"s, and oats... so delicious and I tasted one too many! Perfect balance of whole grains and protein in this homemade bar!
"O"utrageous Breakfast Bars
1/2 cup smooth or crunchy peanut butter 1/2 cup honey (local if possible) 1 tsp vanilla 1 tsp cinnamon 2 cups Whole Grain CheeriOs 1 &1/2 cups rolled Oats (or more if needed) 1/4 cup chopped/crushed almonds ¼ cup raisins (optional)
--In our busy lifestyles, take time on Sunday to prepare for the week. Double pancakes, waffles,or muffins you make on the weekend and freeze. Plan ahead and stock up on homemade, healthy items that you can just grab and eat on busy mornings.
Blessings, Caroline