I don’t know about you, but breakfast is my favorite meal of the day. To wake up and start off my day with some healthy, delicious food is one thing that gets me going for the day. I always find it confusing and saddening when I hear that breakfast is the meal that people are highly likely to skip! Why is this? I’ve heard every excuse in the book – I don’t have time, I’m trying to cut calories, I don’t’ like breakfast food, etc. For those of you who often find yourself skipping this very important meal, let me give you a few reasons why I think breakfast is the most important meal of the day.
- · Eating breakfast helps you feel less tired throughout the day! Choose foods with high fiber and carbohydrate contents.
- · The American Journal of Epidemiology showed that people who skip breakfast are 4.5 times more likely to be obese – breakfast is not the time to skimp out on calories! It will only hurt you in the long run!
- · You are literally “breaking the fast.” You need to fuel your body after the hours you have spent not eating throughout the night.
- · Eating breakfast will improve your mood throughout the day. Skipping breakfast can fill your morning with tiredness, irritability, and sadness.
Make breakfast a priority! Either set your alarm earlier, prepare your breakfast the night before, or keep healthy grab-n-go breakfast foods in your pantry! Here are some delicious breakfast recipes for when you have a little more time to spare.
Strawberry Banana Oatmeal
· 1-1/2 cups milk
· 1 egg
· 2 over-ripened bananas, smashed
· 1 tablespoon vanilla extract
· ¼ teaspoon ground nutmeg
· ¼ teaspoon ground cinnamon
· 1 teaspoon baking powder
· 2 cups quick cooking oats
· 1 cup chopped strawberries
· 1 over ripened banana, sliced
· ¼ cup dark brown sugar
1. Preheat oven to 375 degrees F.
2. In a small bowl, beat together milk, egg, smashed bananas, vanilla, nutmeg and cinnamon until combined.
3. Add baking powder oats and half the strawberries. Stir well.
4. Spray a baking dish with non-stick cooking spray and pour the mixture in the dish, spreading evenly.
5. Top with the remaining strawberries and bananas slices.
6. Sprinkle with brown sugar and bake 25 minutes.
7. Turn broiler to low and broil 5 – 7 minutes until topping is caramelized.
8. Serve warm.
Taken from www.foodfamilyfinds.com
Clean Eating Black Bean Scramble
(Makes 1 serving)
· 4 egg whites
· 1/2 cup black beans
· 1/4 red onion – chopped ( I used white and I wish I had used red)
· 1/3 avocado
· 2 tablespoons clean salsa
· 1/2 teaspoon olive oil
1. Saute your onions in the oil in a non-stick pan.
2. Add your eggs and scramble/cook.
3. Once eggs are near cooked, stir in your beans and cook just long enough to heat them up.
4. Transfer to a plate and top with salsa and avocado.
Recipe taken from www.thegraciouspantry.com
Whole Grain Banana Blueberry Pancakes
· 1 cup oat flour (see below for instructions on making your own)
· 1 cup white whole-wheat flour
· 2 1/4 teaspoons baking powder
· 1/2 teaspoon baking soda
· 1/4 teaspoon salt
· 1/2 cup diced walnuts (optional)
· 2 eggs, slightly beaten
· 1/4 cup canola oil
· 1 banana, mashed
· 2 tablespoons honey
· 1 cup buttermilk
· 1/2 cup low-fat milk
· 1/2 cup fresh blueberries
In a large mixing bowl, whisk dry ingredients together. in another mixing bowl, combine remaining ingredients, except blueberries. Pour wet mixture into dry, and stir until combined and most lumps disappear; fold in blueberries.
Heat griddle to 350°, or until a drop of water sizzles when dropped on griddle. Spray griddle with nonstick cooking spray, and pour on 1/4 cup pancake mix. Turn pancakes over when they begin to dry around the edges and are golden on the bottom. if desired, top pancakes with additional blueberries and bananas, and drizzle with 100% pure maple syrup.
Tip: To make oat flour, add old- fashioned oats to a blender (1 cup oats makes 1 cup flour), and blend until a flour-like consistency is achieved.
Taken from www.skinnyms.com
Blog by Ellie