Let’s kick off 2018 with one healthy habit change! How about we start with breakfast!
Eating a good breakfast makes sure there is plenty of blood sugar in your bloodstream that your body converts to energy. For many of us, when our blood sugar dips, our body responds with food cravings. These cravings tend to lead us to unhealthy choices.
When it comes to breakfast, which group do you fall in?
- “I’m a champ and I eat a healthy breakfast every day!”
- “Do you call coffee and a donut breakfast?”
- “Who has time for breakfast, lunch is my first meal of the day!”
Eating breakfast is a great way to fuel up and energize your body! The key is what type of fuel are you putting in?
A healthy breakfast should include one starch (grain), one dairy (high calcium), one piece of fruit and/or vegetable.
Examples of one starch (grain)
- 1 cup cereal (think baseball size)
- 1/2 cup hot cereal (think 2 golf balls size)
- 1 slice toast (whole grain preferably)
Examples of one dairy or high-calcium food
- 1 cup low-fat milk
- 1 cup low-fat yogurt
Example of fruit
- 1 orange
- 1 apple
- 1/2 cup berries
Here are some ideas for healthy breakfasts:
1 English Muffin
1 scrambled egg
1 slice of toast
1/2 cup low-fat cottage cheese
1/2 cup berries
1/2 cup low-fat granola
1 cup low-fat yogurt
1/2 cup mixed fruit
For breakfast on the go:
1 hardboiled egg
4 Whole Grain Crackers
1 low-fat cheese stick
1 4 oz glass of 100% juice
1 Slice of whole grain toast
A few healthy breakfast recipes:
Low-Carb Breakfast Enchiladas
- 8 large eggs
- 1/4 c. low fat milk
- kosher salt
- Freshly ground black pepper
- 4 tbsp. butter, divided
- 6 slices bacon, chopped
- 2 c. baby spinach
- 1 1/2 c. black beans
- 1 c. quartered cherry tomatoes
- 1/2 c. enchilada sauce
- 1/2 c. shredded Cheddar cheese
- 1/2 c. Shredded Monterey Jack
- Chopped avocado, for serving
- Cilantro, for serving
- Pico de gallo, for serving
- Preheat oven to 350° and grease a square baking pan with cooking spray. In a large bowl, whisk together eggs and milk until very froth. Season mixture with salt and pepper.
- Cook “tortillas”: In a small nonstick pan over medium heat, melt about a half tablespoon of butter. Add about 1/4 cup of egg mixture and swirl pan. Cover with a lid and cook for 3 to 5 minutes, until the middle of the eggs are set. Remove from heat and repeat, adding more butter as necessary.
- Make filling: In a medium skillet over medium heat, cook bacon. Remove bacon pieces from skillet and drain most of fat, leaving about 2 tablespoons of bacon fat. Add spinach, black beans and cherry tomatoes and cook, stirring occasionally until the spinach has wilted, about 3 minutes. Season with salt and pepper.
- On a cutting board, lay one egg tortilla. Top center with spinach filling and bacon then roll up tightly. Repeat with other tortillas and filling.
- Spread a thin layer of enchilada sauce into baking pan. Add enchiladas in a single layer. Drizzle more sauce on top, then top with cheddar and Monterey jack. Bake until cheese has melted, about 15 minutes.
- Garnish with cilantro, chopped avocado and pico de gallo. Serve warm.
Recipe Source: Delish
Carrot, Cranberry, and Pecan Muffins
- 1 c. wheat bran
- 1 c. whole-wheat flour
- ½ c. granulated sugar
- 1 tsp. baking powder
- ½ tsp. baking soda
- ½ tsp. ground cinnamon
- 1 pinch Kosher salt
- ¼ c. unsweetened applesauce
- ½ c. buttermilk
- ¼ c. olive oil
- 1 large egg
- 1 c. fresh or frozen cranberries
- 1 medium carrot
- 1 medium parsnip
- 2 tsp. finely grated fresh ginger
- ¼ c. pecans
- Heat the oven to 350 degrees F and line a 12-hole muffin pan with 10 paper liners. In a medium bowl, combine the wheat bran, flour, sugar, baking powder, soda, cinnamon, and salt.
- In a large bowl, combine the applesauce, buttermilk, oil, and egg. Add the flour mixture to the bowl and mix to combine. Fold in the cranberries, carrot, parsnip, and ginger.
- Divide the batter among the lined muffin cups, sprinkle with the pecans and bake until a wooden pick inserted in the middle comes out clean, 25 to 27 minutes. Let the muffins cool in the pan for 5 minutes, then transfer to a wire rack.
Recipe Source: Good Housekeeping