Healthy Breakfast Lineup
Breakfast is essential. Having a well-balanced breakfast with a good source of fruits, vegetables, grains, protein and dairy will help jumpstarts your day and your metabolism.
Having an effective metabolism is vital for maintaining your weight and overall health. Here’s a well-balanced breakfast for you to try.
Omelet for Protein & Vegetables
Serving: 1 Omelet
Eggs are packed with protein and are extremely versatile. You can add a variety of vegetables, cheeses and meats to cater to your liking. The yolk of the egg contains vitamins A, D, E and K along with omega-3 fats. They are also packed with tryptophan and tyrosine, and amino acids that help prevent heart diseases. Removing the yolk of the egg reduces the caloric content, if that is something you are looking to achieve.
4 large eggs (or egg whites)
1/4 teaspoon Diamond Crystal kosher salt
1/8 teaspoon freshly ground black pepper
1/8 teaspoon garlic powder
1 tablespoon grated Parmesan cheese (or your favorite cheese)
1/4 cup chopped scallions, green parts
1/3 cup firm cherry tomatoes, halved
Olive oil spray
Extra: add in other vegetables such as spinach, peppers or mushrooms for added health benefits. You can also chop up turkey sausage or bacon for added lean protein.
- Heat a nonstick 8-inch skillet over medium heat, 2-3 minutes.
- Meanwhile, in a medium bowl, vigorously whisk the egg (or egg whites) with the salt, pepper, and garlic powder, until frothy. Whisk in the parmesan.
- Using a spatula, fold the green onions and tomatoes into the egg whites. You can also scatter the vegetables on top of the eggs after you pour them into the skillet. This is where you can add additional vegetables to your liking.
- Lightly spray the skillet with olive oil spray, then pour the egg whites in and start cooking them, tilting the skillet to spread them evenly.
- As soon as the edges start to set, reduce the heat to medium-low. Gently and repeatedly lift the edges of the omelet and tilt the skillet to allow the still-runny egg whites to slide to the bottom of the pan, where they will cook faster.
- When the bottom of the omelet is cooked and the top is not runny anymore but still wet, carefully flip the omelet.
- Fold the omelet, slide onto a plate and serve.
Credit: Healthy Recipes
Side Muffin for Fruits & Grains
Serving: 12 muffins
As a side to this omelet, we’ve included this healthy Flax Carrot Apple Muffin. Flax seeds are rich in nutrients. One tablespoon contains around 2 grams of fiber and almost 1,600mg of omega-3 fatty acids. Omega-3-fatty acids lower cholesterol and reducing inflammation in the arteries while fiber can help regulate digestion. Another great thing about these is you can make them on Sunday and save them in a Ziplock for easy access throughout the week.
1 1/2 cup flour, whole wheat
3/4 cup flaxseed, ground
3/4 cup oats, dry
1/2 cup brown sugar
2 teaspoon baking soda
1 teaspoon baking powder
2 teaspoon cinnamon
2 cup grated carrot
2 cup, grated apple
3/4 cup milk
2 large egg
1 teaspoon vanilla extract
1 cup cranberries, dried
- Make oat flour by grinding oats in blender. Grate or puree carrots (will need two cups.) Grate apples.
- Combine dry ingredients.
- In a separate bowl, mix milk, eggs, vanilla. Add to dry ingredients just until moistened.
- Stir in cranberries.
- Fill muffin papers.
- Bake at 350 for 10 minutes (mini muffins) or 15 minutes, large muffins.
Credit: Super Healthy Kids