Top 3 Recipes for Healthy Breakfasts
By Marty Michaels
, last updated January 9, 2012
Whether you want to lose weight or simply power through your day, make sure you eat a healthy breakfast. One of the key missteps that many women make is not eating enough at this crucial time of day. According to a study cited in Prevention magazine, people who skipped breakfast were almost five times as likely to be obese than those who chowed down in the morning. Aim for a total of roughly 400 calories (about one-third to one-fourth of your daily caloric total) at breakfast, and make those calories work by choosing foods that are rich in protein, vitamins, and antioxidants. Read on for three incredibly healthy breakfast recipes that are not only a snap to make but will also have you brimming with energy well past noon:
Green Tea, Blueberry, and Banana Smoothie
You’re in luck if you love creamy, luscious smoothies. Choose your favorite fruit combo, add some probiotic-rich yogurt, and round it out with nuts, flaxseed, or wheat germ if desired.
Here’s one of our favorite smoothie recipes, which stars antioxidant-dense green tea along with yummy fruit also rich in antioxidants, potassium, and fiber.
3 Tbsp water
1 green tea bag
2 tsp. honey
1 ½ cups frozen or fresh blueberries
¾ calcium-fortified light vanilla soy milk
Microwave water on high until steaming, then add the tea bag and allow it to brew for three minutes. Remove the tea bag, strain if necessary, and add the honey, stirring until it dissolves.
Combine the berries, banana, and soy milk (feel free to substitute rice or almond milk) in your blender, then add the tea. Blend on high until smooth; note that some blenders may need a bit more water in order to process the mixture.
For a breakfast packed with protein, look no further than the humble egg. Add whatever veggies you have on hand and presto, you have a breakfast guaranteed to keep your metabolism stoked throughout the morning. Use your imagination and don’t forget other simple ingredients like shredded cheese, chives and other herbs from the garden, and even pesto or olive tapenade slathered on top.
2 tsp. olive oil
2 egg whites
½ cup roughly chopped spinach
½ cup chopped mushrooms (add onions and/or garlic to taste)
¼ cup reduced-fat Cheddar or Swiss cheese
To begin, heat the olive oil in a skillet on medium heat. Add the egg whites to the pan then sprinkle veggies over half the omelet and cook until it is set. Add grated cheese on top, fold the other half over the filling, then turn off the heat and let the omelet cook slightly until done.
If you like cereal in the morning, boost your nutrition quota for the day with your own homemade granola. Use our recipe for a guide, but by all means sub in other dried fruits or nuts, just keep the proportions the same.
4 cups old-fashioned rolled oats
1 ½ cups sliced almonds
1 tsp. ground cinnamon
¼ tsp, salt
¾ cup honey
2 Tbsp. canola oil
½ tsp, almond extract
½ cup dried cranberries
½ cup dried tart cherries
Preheat oven to 300 degrees Fahrenheit. Generously coat a good-sized baking sheet with low-fat cooking spray.
Combine the oats, almonds, cinnamon, and salt in a large bowl. Combine the honey, canola oil, and almond extract in a smaller, separate bowl. Pour the honey mixture over the oats, then stir well to combine. Spread the mix evenly on the baking sheet.
Bake for 35-40 minutes or until lightly toasted, stirring every 10 minutes or so. Remove from the oven, then stir in the cranberries and cherries. Let the granola cool completely, then store in an airtight freezer bag or other container that will keep it fresh and crunchy.