Start the Morning with a Healthy Breakfast
Everyone always says that breakfast is the most important meal of the day and with good reason. First, you need to drink water and some fruit juices would be healthy as you wake up dehydrated after a night’s sleep. Some people like to move around and maybe exercise before they eat healthy breakfast foods, but it isn't healthy to skip breakfast. Breakfast gives you an energy boost for the rest of the day and this is very important for growing children.
Obviously it is best to eat healthy food and stay away from the calorie laden food that has a high sugar content, as that will send your glucose soaring with an energy boost, and then it will dive down after a few hours with your energy depleted. Using fresh fruit is always a good start as it contains fructose rather than glucose. One healthy recipe that can be made the night before is really delicious
Frozen Banana Pineapple Cups
This is a good healthy breakfast recipe.
Stir together the following ingredients, place in bowl and freeze.
- 3 cups water
- 2 2/3 cups mashed ripe bananas (5-6 medium)
- 1 1/2 cups sugar
- 1 can (20 ounces) crushed pineapple in its own juice
- 1 can (6 ounces) frozen orange juice concentrated, thawed
In a 2-qt. freezer container, combine all ingredients, mix well. Cover and freeze for 5 hours or overnight. Remove from the freezer 15 minutes before serving.
Yield: 9-12 servings.
*You could use 1 cup of Splenda in place of the 1 cup of sugar if you are a diabetic.
Super Trail Mix
- 2 parts Kashi cereal (Strawerry Fields and Kashi granola are good choices.
- 2 parts almonds
- 2 parts walnuts
- 2 parts sunflower seeds
- 1 part pumpkin seeds
- 1/2 part organic raisins
- 1/2 part dried organic cranberries
- Put all ingredients in a large bowl and toss to combine thoroughly.
- Store finished mix in individual sandwich bags with 1/2 cup of trail mix in each. Take one bag with you each day when you’re eating on the go.
Yield: 10 servings, 280 Calories per serving, Fat 2 g.
The ratios in this mix are suggested so make it to your taste. You can also lightly toast the seeds and nuts for a deeper flavor.Yield: 10 servings, 280 Calories per serving, Fat 2 g.
Strawberry Banana Smoothie
Another thing many people enjoy when they are on the go is a fruit smoothie in the morning. You can use many varieties of fruits, yogurt or milk as well. The recipe I included is a particularly tasty one.
Prep time 5 minutes for 1 smoothie
- 1/2 medium banana
- 3 frozen strawberries unsweetened (or use fresh)
- 4 tbsp. plain non-fat yogurt
- 2 packets Sun Crystal All-Natural Sweetener
- 1/3 cup ice
- Cut bananas into chunks
- Place all ingredients into blender, cover and blend until smooth.
- Pour into serving glass and serve immediately.
Yield: 1 glass
Calories: 100, Total fat 0
Steel Cut Oats with Fruit
Steel Cut Oats
Steel Cut Oats
We hear a lot about how healthy steel cut oatmeal is but it takes time to make as compared to instant oatmeal. It is certainly one of the best choices for a healthy breakfast. Steel oats are whole grain groats (which is the inner part of the oat kernel) which has been cut into 2-3 pieces by steel rather than being rolled like you regular oats. They have a golden color, resembling small rice pieces. They have a chewier and nuttier flavor when cooked as compared to your typical oatmeal.
Whole grain oats contain seven B vitamins, vitamin E, and nine minerals, including iron and calcium. The quality and quantity of the protein in oats is far superior to that of wheat and most other grains. One ounce of oats has TWICE the protein of wheat or corn flakes. The most important nutritional advantages are the soluble fiber and the GLA (gamma linoleic acid). The fiber is what gives the oats the gummy texture and helps to lower your cholesterol level and the GLA is considered an activated essential fatty acid. It is recommended that you eat 3-5 bowls per week. When you have cooked this oatmeal you can add a variety of items to serve it to your taste, including a little maple syrup, a variety of dried fruit, some thick Greek yogurt and you can make you own healthy breakfast choices.
Does this mean that regular rolled oats aren’t healthy? No, not at all. You are still getting many of the same vitamins and it will help to lower your cholesterol.
Video Recipe: Steel-Cut Oatmeal
Carrot Pancakes with Cream Cheese Spread
One last recipe which sounds healthy because it has carrots, but you will get a few more calories with this one, but it is worth the trouble. This recipe won a prize at the Taste of Home contest a few years ago.
- 1 1/4 cups all-purpose flour
- 2 tbsp. finely chopped pecans
- 2 tsp. baking powder
- 1 tsp. ground cinnamon
- 1/4 salt
- 1/4 tsp ground ginger
- 1 egg, lightly beaten
- 1/3 cup packed brown sugar
- 1 cup milk
- 12 cup grated carrots (carrots already grated are available in the produce departments)
- 1 tsp vanilla extract
Cream Cheese Spread
- 4 ounces cream cheese, softened 1/4 cup confectioners’ sugar
- 2 tbsp. milk 1/2 tsp vanilla extract
- Dash ground cinnamon
In a large bowel bowl, combine the first six ingredients. Combine the egg, brown sugar, milk, carrots and vanilla; mix well. Stir into the dry ingredients just until moistened.
Pour batter by 1/4 cupfuls onto a greased hot griddle. Turn when bubbles form on top of pancake; cook until second side is golden brown.
Meanwhile, place the cream cheese, confectioner’s sugar, milk and vanilla in a blender or food processor; cover and process until smooth. Transfer to a bowl; sprinkle with cinnamon. Serve with pancakes.
Yield: 4 servings
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© 2010 Pamela Oglesby