Breakfast Recipes

Citrus Berry Smoothie

This meal-in-a-glass smoothie is bursting with berries and orange juice, healthful sources of carbohydrate and powerful antioxidants. Getting plenty of antioxidant-rich foods makes sense for active people, since free radicals are produced any time the body's cells process oxygen.

Ingredients

1 1/4 cups fresh berries

3/4 cup low-fat plain yogurt

1/2 cup orange juice

2 tablespoons nonfat dry milk

1 tablespoon toasted wheat germ

1 tablespoon honey

1/2 teaspoon vanilla extract

Preparation

Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth.

Egg & Salmon Sandwich

Smoked salmon and egg whites on a toasted whole-wheat English muffin is the perfect power breakfast. For a more substantial meal, pair it with a piece of fruit or a glass of 100% juice.

Ingredients

1/2 teaspoon extra-virgin olive oil

1 tablespoon finely chopped red onion

2 large egg whites, beaten

Pinch of salt

1/2 teaspoon capers, rinsed and chopped (optional)

1 ounce smoked salmon

1 slice tomato

1 whole-wheat English muffin, split and toasted

Preparation

Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.

To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.

French Toast

Healthy Breakfast - Protein, fiber and calcium, all three are probably the most important nutrients that we should consume in the morning. Here's a perfect blend of all the three nutrients in a healthy breakfast

Ingredients

Bread slices 6

Egg 1

Milk 1 cup

Sugar 3 tbsp

Oil a little to fry bread slices

Preparation

Beat egg with sugar till well blended.

Add in milk and mix.

Dip the bread slices in the mixture and fry in a little oil from both sides.

Serve warm with tea

Most Important Meal Of The Day

The Importance of Breakfast

The American Dietetic Association says breakfast is the most important meal of the day. Despite the healthful benefits, breakfast may be the meal that is most often neglected or skipped. Eating breakfast not only aids in weight management, it fuels the body to help provide energy, better concentration and problem-solving ability throughout the day, according to the food and nutrition experts at the American Dietetic Association.

There are many reasons why people choose to skip breakfast, some think by skipping breakfast it will help to lose weight, and others just feel they don’t have time for breakfast. However, these are part of an incorrect thinking because breakfast is in fact the most important meal of the day.

Breakfast is the first chance the body has to refuel its blood glucose levels, also known as blood sugar, after eight to 12 hours without a meal or snack. Glucose is essential for the brain and is the main energy source. Blood glucose also helps fuel the muscles needed for physical activity throughout the day.

"Breakfast is also very important for weight loss and weight management,"

It helps curb your hunger and prevent binge eating later in the day. Breakfast is important to manage your weight and potentially lose weight by eating less calories throughout the day.

Starting your day with a good breakfast boosts your energy, increases your attention span, and heightens your sense of well-being. You’ll be in better control of your emotions. A good breakfast is one that provides at least one third of the day’s calories.

The effects of a skipped breakfast are short attention span, lack of alertness, longer reaction time, low blood sugar, decreased work productivity.

Simply remember the following tips while preparing your breakfast:

Breakfast should supply at least 25percent of your daily nutritional requirement. Should be high in complex carbohydrates and fiber like wheat or grain, less in saturated fat like butter and have a moderate amount of good quality protein like milk or egg. Chose a whole fruit rather than gulping down that juice.

Health is by Choice...not by chance! The choice is yours. You don’t have to be a statistic. By adopting a better diet and wiser lifestyle habits, you can live longer, feel better, and enjoy a healthier, more productive life.

Traditional Breakfast Ideas

 Here are some traditional choices you can select for your healthy breakfast.

French toast, waffles, or pancakes

 Eggs

 Cold cereal and milk

Yogurt with fruit or nuts 

                                            Hot cereal, such as oatmeal or cream of wheat

Fruit smoothie and fresh juices