Breaking your overnight fast with breakfast is the first line of defense for the day against a sluggish metabolism. No matter what you eat, having breakfast within a few hours of waking up helps wake up your metabolic rate. But like a domino effect, making more nutritious choices and having a balanced breakfast helps you also make healthier choices all day long.
Whole-Wheat Banana French Toast
Prep time: 10 minutes
Cook time: 10–20 minutes
Yield: 4 servings
4 eggs (2 full, 2 egg whites)
3/4 cups skim milk
1/2 teaspoon pure vanilla extract
2 ripe bananas
1/8 teaspoon nutmeg
8 slices whole wheat bread
2 tablespoons olive oil
In a large bowl, whisk together two full eggs and two egg whites (discard two yolks), skim milk, and vanilla.
In a small bowl, mash up peeled bananas with a fork and add in nutmeg.
Lay out 4 slices of whole wheat bread and spread banana mixture on one side of each. Place other 4 slices on top to create a sandwich.
Dip each sandwich into the egg mixture so that entire sandwich is moistened.
Heat 2 tablespoons olive oil in a large sauté pan over medium heat.
Add bread sandwiches and cook on each side for about 5 minutes or until nicely browned.
Per serving: Calories 312; Fat 11 g; Saturated Fat 2g; Cholesterol 84mg; Sodium 350mg; Total Carbohydrate 39g; Dietary Fiber 5g; Protein 15g per sandwich.
Oatmeal Peanut Butter Pancakes
Prep time: 10 minutes
Cook time: 5 minutes
Yield: 1 serving
1/3 cup rolled oats
1/8 cup whole wheat flour
1/2 teaspoon baking soda
3/4 teaspoon cinnamon
2 egg whites
1/2 cup skim milk
1 teaspoon maple syrup
1 tablespoon all natural peanut butter
Olive oil cooking spray
In a food processor, pulse rolled oats until flour-like.
In a large bowl, combine ground oats, flour, baking soda, and cinnamon.
In a separate bowl, whisk together egg whites with skim milk, maple syrup, and peanut butter.
Stir in the wet ingredients in with the dry.
Spray large skillet with olive oil spray and heat over medium heat.
Pour about 1/4 cup full of batter onto skillet in two or three pancakes, keep about 2 inches apart, and cook until you see bubbles. Flip and cook on other side for about 2 minutes or until browned.
Per serving: Calories 350; Fat 10g; Saturated Fat 1g; Cholesterol 2mg; Sodium 250mg; Carbohydrate 45g; Dietary Fiber 5g; Protein 20g for entire recipe.
Everyday Mixed Berry Parfait
Prep time: 5 minutes
Yield: 1 serving
6 ounces low-fat plain Greek yogurt
1 tablespoon sliced almonds
2 tablespoons high fiber cereal
1 cup mixed berries (blueberry, raspberry, strawberry)
1 packet stevia
Combine the yogurt, almonds, cereal, and berries in a large glass or bowl.
Add stevia on top and enjoy!
Per serving: Calories 250; Fat 3.5g; Cholesterol 0mg, Sodium 85mg, Carbohydrates 27g; Dietary Fiber 7g; Protein 20g for one parfait.
