7 Healthy Breakfasts For All-Day Energy

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Why should you eat breakfast?

Trying to not gain, or losing weight, women are not eating enough, even for their breakfast. That is a wrong attitude because, in the morning, your energy stores are depleted by as much as 80% from the night before. When your body lack of food, it begins to conserve energy and burn fewer calories—making your metabolism lazy. In one study, the people who skip the breakfast were nearly 5 times more likely to be obese than breakfast eaters.

We present you 7 meals that are packed with special fat-fighting nutrients—fiber, calcium, omega-3s, and vitamin D. That is a power combination that burns fat and keeps energy levels stable. These breakfasts are not limited to the specific group of people who struggle with diabetes, prediabetes, or just want to eat better and have fewer cravings and binges.

  1. Whole Wheat Pancakes

Omega-3 enriched eggs and whole wheat flour remove pancakes from a forbidden list of foods to a healthy diet principal. In addition, flaxseed and cinnamon provide a sweet, reassuring flavor and texture.

PREPARATION TIME: 10 minutes

TOTAL TIME: 14 minutes

CAN BE SERVED: for 6

  • 1 cup white whole wheat flour or whole wheat pastry flour
  • ¼ c ground flax seed
  • 6 tbsp. buttermilk powder
  • 1 tsp baking soda
  • 1 tsp baking powder
  • Pinch of salt
  • ½ tsp ground cinnamon
  • 2 tbsp. canola oil
  • 1½ cups water

1)         COMBINE the flour, flaxseed, buttermilk powder, baking soda, baking powder, cinnamon, and salt in a bowl and stir well.

2)         Beat the egg with a fork or whisk in the water and oil.

3)         Add the flour mixture and whisk until combined and leave the mixture to sit for 5 minutes.

4)         HEAT a griddle on medium-high heat, then turn it off the heat and coat the griddle with cooking spray. After, turn the heat back on to medium-high and spoon ¼ cup of the batter onto the griddle to make each pancake.

5)         BAKE for 1 to 2 minutes or until the bubbles form on the top and bottoms are browned, adjusting the heat as needed. Flip and BAKE another 2 minutes or until baked through.

NUTRITION (per serving) :

–           87 cal, 10 g carb, 4 g pro, 4.1 g fat, 2 g fiber, 194 mg sodium and 0.5 g sat fat,

  1. Ginger-Mango Smoothie

Whip this up well and refrigerate it overnight for a simple grab-and-go breakfast in the morning. Tofu and Vanilla yogurt give a creamy, thick texture; while the sweet flavor is from cardamom, ginger, and mango.

PREPARATION TIME: 5 minutes

TOTAL TIME: 10 minutes

CAN BE SERVED: for 2

  • 1 cup low-fat vanilla yogurt
  • 4 Oz ounces soft tofu
  • 1 cup peeled and chopped mango (about ½)
  • 1 tsp finely chopped crystallized ginger
  • 2 tbsp. ground flaxseed
  • Pinch of cardamom
  • 1 tsp flaxseed oil

COMBINE the yogurt, tofu, mango, ginger, flaxseed, cardamom and oil in a blender until smooth.

NUTRITION(per serving):

–           239 cal, 30 g carb, 12 g pro, 9.1 g fat, 1.5 g sat fat, 3 g fiber, 87 mg sodium

  1. Cream of Wheat with Cranberries and Maple Walnuts

Classic Cream of Wheat becomes more filling and healthier when you prepare it with omega-3 packed walnuts and calcium-rich fat-free milk and top it with flaxseed. Some satisfying sweetness is received from Maple syrup and vanilla.

PREPARATION TIME: 5 minutes

TOTAL TIME: 8 minutes

CAN BE SERVED: for 1

  • ½ c fat-free evaporated milk
  • 1 tbsp. ground flaxseed
  • 2 tbsp. whole grain cream of wheat cereal
  • 1 tbsp. chopped walnuts
  • ½ tsp vanilla extract
  • 1 tbsp. dried cranberries
  • 1 tsp maple syrup

1)         COMBINE the cream and milk of wheat in a 4-cup microwaveable bowl or mixing cup. Whisk ingredients with a fork and microwave on high power for 2 minutes. Continue whisking again, microwave in 30-second intervals, whisking after each interval, for about 60 seconds. When it is thickened well, stir in the flaxseed and vanilla extract and spoon into a cereal bowl. Set the mixture aside.

2)         COATING a small microwaveable plate with cooking spray, spread the walnuts on the plate. Drizzle them with syrup and microwave on high power for about 45 seconds. Using a spatula, sprinkle the glazed walnuts over the cereal mixture and top it with the cranberries.

NUTRITION (per serving):

–           297 cal, 42 g carb, 15 g pro, 8.7 g fat, 5 g fiber, 150 mg sodium and 0.7 g sat fat,

  1. Open-Faced Broiled Egg, Tomato, Spinach Sandwich

This is an easy-to-prepare sandwich at home with hard-boiled eggs, so you don’t even have to oil a pan. Tomatoes and spinach provide valuable antioxidants and vitamins;

PREPARATION TIME: 10 minutes

TOTAL TIME: 13 minutes

CAN BE SERVED: for 1

  • ½ whole wheat English muffin
  • 1 slice tomato
  • ¼ c fresh spinach, cooked and squeezed dry
  • 1 tbsp. omega-3-enriched mayonnaise
  • 1 hard-boiled egg, sliced width-wise
  • Salt-free seasoning blend

1)         SET the muffin half on a double sheet of foil or toaster oven pan. Top with the tomato and spinach and lay on the egg slices in an overlapping spiral. Spoon on the swirl and mayonnaise slightly partially cover the egg slices and sprinkle with seasoning to taste.

2)         PLACE the sandwich under the broiler for 2 to 3 minutes, watching carefully, while the mayonnaise is lightly browned.

NUTRITION (per serving):

–           213 cal, 19 g carb, 11 g pro, 11.4 g fat, 1.8 g sat fat, 4 g fiber, 390 mg sodium

  1. Peanut Butter and Jelly Pancake

You can eat simple breakfast when you eat pancakes instead of crustless bread. The healthier twist, make your own jelly with fresh or frozen blueberries and honey.

PREPARATION TIME: 5 minutes

TOTAL TIME: 10 minutes

CAN BE SERVED: for 1

  • 1 frozen whole wheat pancake
  • ¼ tsp cornstarch
  • 1 tsp honey
  • 2 Tbsp. omega-3-enriched peanut butter
  • ¼ c fresh or loose-pack frozen and thawed blueberries

1)         HEAT the pancake in a toaster oven to the crispness.

2)         MEANWHILE, combine the cornstarch and honey in a small microwaveable bowl, and stir until smooth. Adding the blueberries, stir the mixture and microwave on high power for about 90 seconds or until thickened and bubbling,

3)         After spreading the peanut butter on the pancake, top it with the blueberry mixture.

NUTRITION (per serving):

326 cal, 12 g pro, 27 g carb, 5 g fiber, 21.6 g fat, 3.6 g sat fat, 308 mg sodium

  1. Coconut Rice Pudding with Raspberries

Brown rice for breakfast is sweetened and softened with coconut extract and honey. Fat-free milk adds important vitamin D and calcium and.

PREPARATION TIME: 5 minutes

TOTAL TIME: 18 minutes

CAN BE SERVED: for 1

  • ¼ c instant brown rice
  • ¾ c water
  • 2 tbsp. nonfat dry milk
  • 1 tsp honey
  • ⅛ tsp coconut extract
  • ½ c fresh or loose-pack frozen and thawed raspberries

1)         COMBINE the water and rice in a microwaveable mixing bowl or 8-cup glass measuring cup, stir it and cover with plastic wrap. Microwave it on high power for 5 minutes and reduce the power to medium and cook for another 3 minutes.

2)         REMOVING from the microwave, leave it for 5 minutes so the rice softens. Stir in the honey, dry milk, and coconut extract. Gently fold in the raspberries and spoon into a cereal bowl.

NUTRITION (per serving):

–           170 cal, 35 g carb, 6 g pro, 1.2 g fat, 5 g fiber, 59 mg sodium and 0 g sat fat

  1. Lemon Blueberry Scones

The scones are stuffed with healthy ingredients, including dry oats and whole grain pastry flour for fiber, yogurt and milk for calcium and vitamin D, and flaxseed for omega-3s and blueberries for flavor and disease-fighting antioxidants.

PREPARATION TIME: 20 minutes

TOTAL TIME: 32 minutes

CAN BE SERVED: for 10

  • 1¼ cup whole grain pastry flour
  • ½ cup nonfat dry milk
  • 1 cup ground whole oats
  • 2 tsp baking powder
  • 2 tbsp. ground flaxseed
  • ½ tsp salt
  • ½ tsp baking soda
  • ¼ cup honey
  • 2 tbsp. canola oil
  • 1 cup low-fat plain yogurt
  • 1 tsp lemon zest
  • 1 cup blueberries
  • 2 tbsp. lemon juice

1)         PREHEAT the oven to 400°F and lightly coat a baking sheet with cooking spray.

2)         WHISK together the oats, flour, flaxseed, dry milk, baking soda, baking powder and salt in a large bowl.

3)         STIR together the yogurt, oil, lemon juice, honey, and lemon zest in a measuring cup.

4)         MAKE a well in the center of the flour mixture, stir in the yogurt mixture and add the blueberries and stir again just until blended.

5)         DROP the batter and bake for 12 to 15 minutes or until lightly browned and firm. Serve with a glass of fat-free milk.

NUTRITION (per serving):

–           260 cal, 41 g carb, 14 g pro, 4.8 g fat, 0.6 g sat fat, 3 g fiber, 416 mg sodium

Source, Original Article: www.prevention.com