|Easy Breezy Recipes
Unfortunately, too many persons skip breakfast. Some do so because they are in a rush, because they are still sleepy or because they don't feel hungry. Others do so because they think that by skipping breakfast they consume fewer calories and hope that this will help with weight loss.
Actually, the opposite happens: by skipping breakfast you starve yourself. A body deprived of food that way will only accumulate more fat, in reserve against future lean periods.
What should you have for breakfast?
You should have a hearty, wholesome breakfast that you'll enjoy and that will give you energy and positivity to start your day on a good food. Try to include the following core groups into your breakfast:
*Whole grains, such as rolled oats, whole-grain cereals or whole-grain toasts.
* Low fat protein, such as eggs, low-fat dairy (low-fat yogurt, skim milk, low-fat cheeses), unsweetened peanut butter, lean meat or poultry.
* Fruits or vegetables, such as berries, fresh fruits, smoothies or 100 percent fruit juices.
Combining these three groups of ingredients, your breakfast will include protein, complex carbohydrates, fiber and a small quantity of fat. The carbohydrates will give you energy to jumpstart your day; fiber and fats will increase satiety and the protein will give you staying power and control your appetite until lunch.
In terms of calories, you should aim to get 20 to 25% of your total daily caloric intake from breakfast. Depending on your gender, size and activity this amounts to 300 to 500 calories.
Below mentioned are some of the best healthy breakfast recipes
1.Lemon Parfait Delight
This is a delicious breakfast treat full of vitamins that makes you start your day full of energy!
Prep Time: 20 minutes
Cooking Time: 35 minutes
3/4 cup fat-free milk
1 dash salt
1/3 cup couscous
3 cups sliced fruit, such as fresh kiwi fruit, nectarines, strawberries, blueberries, and/or raspberries
1/2 cup lemon low-fat yogurt
1 tablespoon raw honey
1/2 cup low-fat dairy sour cream
1/4 teaspoon finely shredded lemon peel
Fresh mint (optional)
1. Add milk and salt to a medium saucepan and bring it to a boil.
2. Add the couscous.
3. Cover the saucepan and let it simmer for 1 minute.
4. Remove saucepan from the heat and set aside for 5 minutes.
5. Stir the couscous with a fork until it is nice and fluffy and let it cool.
6. Get 2 small bowls. In the first bowl add the fruit slices and mix them together well.
7. In the second bowl add the couscous, yogurt, honey, sour cream, and lemon peel. Mix.
8. Take 6 parfait glasses and divide the fruit from the bowl equally among all of glasses, leave a few fruits as garnish.
9. Take the couscous mixture and add it to the top of the fruit in the parfait glasses in equal portions.
10. Top off with the remaining fruit from the small bowl in equal portions.
11. Add mint if desired and enjoy!
Tip-If you prefer a cold parfait, chill your couscous and fruit mixtures in the refrigerator for 4 hours before serving.
The French version of pancakes with a delicious berry filling.
Prep Time: 35 minutes Servings: 8
2 eggs, lightly beaten
2 teaspoons canola oil
1 cup fat-free milk
1/3 cup all-purpose flour and 1/3 cup whole grain flour
1/4 teaspoon salt
Nonstick spray coating
1/4 cup sugar
3 cups strawberries, halved
1 cup fresh blueberries
2 tablespoons unsweetened orange juice concentrate or orange juice
1/2 teaspoon orange peel, grated
1. For the batter, whisk eggs, oil, milk, flours, and salt together in a medium bowl until no lumps remain.
2. Heat up nonstick skillet sprayed lightly with cooking spray. Remove the pan from the heat while you add 3 tablespoons of batter into it. Spread the batter over the surface by tilting it until the bottom is evenly covered. Place the pan back on the heat and cook for about 30 seconds until the batter is dry. Loosen crepe with a spatula and invert into the pan for another 30 seconds. Tip the crepe onto a paper towel and repeat.
3. Combine strawberries, blueberries orange juice, orange peel and 1/4 cup sugar into a saucepan over low heat. Cook until heated through.
4. Spoon berry mix onto crepe and fold into quarters.
Servings: 8 Serving Size: 1 crepe
Per serving: Calories 135, Total Fat 3 g, Saturated Fat 0 g, Cholesterol 48 mg, Sodium 105 mg, Carbohydrate 24 g, Fiber 1 g, Protein 4 g.
3.Eggs and Quiches
(Mini Spinach Quiche)
Poached Eggs with Grainy Mustard Vinaigrette
An original alternative to traditional poached eggs. The vinaigrette adds flavor and antioxidants to start your day on a high note.
Prep Time: 5 minutes Cooking Time: 10 minutes Servings: 4
2 tablespoons vinegar
2 tablespoons olive oil
1 tablespoon coarse-grain brown mustard
Nonstick spray coating
2 cups fresh spinach leaves
1 tablespoon butter or margarine
Salt and pepper to taste
1. Add vinegar, olive oil, and mustard to a small saucepan and stir the ingredients together well. Bring to a boil, then reduce heat and keep the vinaigrette warm.
2. Use an egg poaching pan with 4 poacher cups. Bring water to boil in the pan, grease the cups with cooking spray and place them over the pan, making sure that the water does not touch the bottom of the poaching pan. Reduce heat and let simmer.
3. Carefully break an egg into each one of the poacher cups and cook, covered, for 6-9 minutes or until the yolks start to get cooked, but are not hard, and the whites are completely set.
4. Run a knife along the edges to help loosen them before serving.
5. Prepare the plates with spinach leaves; add the eggs to the top of the spinach and spoon vinaigrette over the top of the eggs.
6. Sprinkle with salt and pepper and serve immediately
4.Sinful Whole Wheat Cranberry Scones
These scones are a nutritious and delicious way to start your morning.
Prep Time: 20 minutes
Cooking Time: 15 minutes
1-1/2 cups all-purpose flour
1/2 cup whole wheat flour
3 tablespoons xylitol (sugar substitute)
4 egg whites, slightly beaten or 1/2 cup refrigerated egg product
1/4 teaspoon salt
1/4 teaspoon baking soda
1-1/2 teaspoons baking powder
1/3 cup butter or margarine
1/3 cup buttermilk
3/4 cup dried cranberries or dried currants
Flour for kneading
Extra buttermilk, enough to coat dough
3 tablespoons rolled oats
1 teaspoon ground ginger or cinnamon
1. Preheat oven to 400ºF/200ºC/Gas Mark 6.
2. In a large bowl, stir together salt, cinnamon, ginger, baking soda, sugar, whole wheat flour and all-purpose flour.
3. Use a pastry blender to cut in butter until the mix looks like coarse crumbs. Make a well in the middle of the flour mixture.
4. In a small bowl, beat the egg slightly and mix in the buttermilk and cranberries.
5. Put the buttermilk mixture all at once into the flour mixture, stirring until just moistened.
6. Place the dough on a lightly floured surface and knead it for about 10 to 12 strokes or until nearly smooth. Gently roll or pat the dough to an 8-inch circle with about a 3/4 inch thickness.
7. Lightly coat the top of the dough with extra buttermilk and dust it with oats, patting them softly into the dough.
8. Cut the dough into 12 wedges.
9. Put the dough wedges on an ungreased baking sheet so that they are about 1 inch apart.
10. Bake the wedges for 13 to 15 minutes or until the edges are golden brown in color.
11. Serve warm
5.Morning Wake-Up Smoothies
This is a nutritious breakfast for those mornings when you are on the run.
Prep Time: 10 minutes
1 cup apple cider, chilled
1 cup fat-free milk
1 (8 oz.) carton plain low-fat yogurt
1 banana, sliced (set aside a small number of slices for garnish later, if desired)
1/2 cup fresh blackberries (set aside a small number for garnish later, if desired)
1/4 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1/8 teaspoon ground nutmeg
1/4 teaspoon ground white pepper (optional)
2 tablespoons honey
1. Place all ingredients in a blender and blend them until the mixture is smooth.
2. Pour the smoothie mixture evenly into 6 tall, chilled glasses. Add pepper and garnish with banana slices and blackberries, if desired.
For most of us, healthy eating seems to be a complicated maze of new studies, contradicting results and the latest food fads. Advertising also makes it harder for us to make intelligent food choices. Media in every form bombards us with new medical information everyday- what is good for you today becomes toxic a few days later, and vice versa. How to navigate the maze, then? It's quite simple really… get the basics down pat and then build on it. It is essential to know the basics of what you should be looking for in foods.