By Heidi's Blog - Nourish Yourself | February 17, 2011 at 10:23 AM EST |
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I am sure you have heard this before - BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY!
So what’s for breakfast? If your coffee on the way out the door is your idea of breakfast let me tell you why eating a meal to start your day is important. Breaking your fast in the morning helps regulate your hormones, reduces cravings and helps you reach your ideal weight. Why? Research has shown that breakfast skippers eat more calories throughout the day and most of those calories are consumed in the evening. I am a firm believer in front loading your calories. Having said that - grabbing a donut is not necessarily the solution. Getting the right mix of nutrients in the morning will help keep blood sugar levels in check and rev up your metabolism. A perfect combination will be a lean protein, whole grain, fruit or vegetable and a healthy fat.
Here are some breakfast ideas:
Blueberry Smoothie with Almond toast:
1 cup frozen blueberries
1 slice ezekiel bread
8 ounces milk (or milk alternative)
2 tbsp almond butter
Pinch ground nutmeg
Toast bread and spread with almond butter. Serve with a smoothie made by whipping together the berries, milk and nutmeg in a blender
Strawberry Cardamom Smoothie with Cashew Oatmeal
1 cup frozen strawberries
1/4 cup dry whole oats
8 ounces organic milk (or milk alternative)
2 tbsp natural cashew butter
pinch cardamom
Cook the oats with water and then swirl in the cashew butter. Whip the berries, milk, and cardamom in a blender until smooth
Zesty Cranberry Walnut Parfait
1/4 cup dried cranberries sweetened with fruit juice
1/4 cup whole oats
6 ounces plain organic yogurt
2 tbsp whole walnuts, chopped
1/4 tsp orange zest
Stir the orange zest into the yogurt. Layer in a dish, alternating with the oats, cranberries and walnuts
Banana Hazelnut Ricotta Toast
1 mini banana, sliced
1 slice ezekiel bread
1/4 cup non fat ricotta cheese (or cottage cheese)
2 tbsp hazelnuts, chopped
pinch ground cloves
Stir the cloves into the ricotta. Toast the bread. Spread with the ricotta and top with the hazelnuts and then the banana slices
Berry Almond French Toast
1 cup raspberries, fresh or frozen and thawed
1 slice ezekiel bread
1/4 cup organic eggs whites, 1 whole organic egg, or whites from 3 large organic eggs
2 tbsp slivered almonds
dash each ground cinnamon, ground nutmeg and ground cloves
Soak the bread in the eggs. Spray a pan with nonstick cooking spray. Place the soaked bread into the pan, pout the egg over the top of bread, and cook on the stove top, flipping until each side is golden brown. Transfer the bread to plate, dust with the spices and top with berries and almonds
Cranberry Walnut Quinoa Pilaf
1/4 cup dried cranberries
1/2 cup cooked quinoa
1/4 cup egg whites, 1 whole organic egg, or whites from 3 large organic eggs
2 tbsp walnuts chopped
1 tsp fresh or 1/2 tsp dried rosemary, and dash cracked black pepper
Whisk the rosemary and pepper into the eggs. Add the cranberries and walnuts and scramble, using a nonstick cooking spray. Serve over warm quinoa
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