Breakfast- The Most Important Meal of the Day.
Breakfast – An important start to a great day.
Make sure you include some protein. It keeps you balanced and more satisfied. A breakfast of just carbs does not balance the energy you get from food. It can give you a lift and not long after, your energy drops and you just want more carbs.
Try theses protein pancakes.
1 cup oats
1 cup cottage cheese
6 egg whites
1 Tbsp vanilla
1/2 tsp cinnamon
Blend in a blender. Fry them up and freeze what you don’t eat for another day.
I also like to add a banana. I replace the vanilla with lemon zest fish oil. This gives it a little lemon flavor and adds your omega 3 EPA/DHA.
My grand baby loves them. She is not a good eater. So this is my go to recipe because it’s the one thing she’ll finish. Breakfast – An important start of a great day.
One of the biggest mistakes women make at breakfast time? Not eating enough. In the morning, your energy stores are depleted by as much as 80% from the night before. Without food, your body begins to conserve energy and burn fewer calories—making your metabolism take a nosedive. That may be why, in one study, breakfast skippers were nearly 5 times more likely to be obese than breakfast eaters.
Whip this up and refrigerate overnight for a simple grab-and-go breakfast. Vanilla yogurt and tofu give a thick, creamy texture; cardamom, ginger, and mango add a subtle, sweet flavor.
PREP TIME: 5 minutes
TOTAL TIME: 10 minutes
1 c low-fat vanilla yogurt
1 c peeled and chopped mango (about ½)
4 oz ounces soft tofu
2 Tbsp ground flaxseed
1 tsp finely chopped crystallized ginger
1 tsp flaxseed oil
Pinch of cardamom
COMBINE the yogurt, mango, tofu, flaxseed, ginger, oil, and cardamom in a blender. Puree until smooth.
NUTRITION (per serving) 239 cal, 12 g pro, 30 g carb, 3 g fiber, 9.1 g fat, 1.5 g sat fat, 87 mg sodium
Classic Cream of Wheat becomes healthier and more filling when you prepare it with calcium-rich fat-free milk and top it with omega-3 packed walnuts and flaxseed. Maple syrup and vanilla add some satisfying sweetness.
PREP TIME: 5 minutes
TOTAL TIME: 8 minutes
½ c fat-free evaporated milk
2 Tbsp whole grain cream of wheat cereal or wheatena
1 Tbsp ground flaxseed
½ tsp vanilla extract
1 Tbsp chopped walnuts
1 tsp maple syrup
1 Tbsp dried cranberries
1. COMBINE the milk and cream of wheat or Wheatena in a 4-cup microwaveable bowl or mixing cup. Whisk with a fork. Microwave on high power for 2 minutes. Whisk again. Microwave in 30-second intervals, whisking after each interval, for about 60 seconds, or until thickened. Stir in the flaxseed and vanilla extract. Spoon into a cereal bowl. Set aside.
2. COAT a small microwaveable plate with cooking spray. Spread the walnuts on the plate. Drizzle them with syrup. Microwave on high power for about 45 seconds, or until sizzling. Using a spatula, scatter the glazed walnuts over the cereal mixture. Top with the cranberries.
NUTRITION(per serving) 297 cal, 15 g pro, 42 g carb, 5 g fiber, 8.7 g fat, 0.7 g sat fat, 150 mg sodium