BREAKFAST WITH SUPERFOODS

oatmeal with fruit

A healthy breakfast is important for everyone to give you energy to start the day and get your metabolism going.  Get the morning nutrition you need with these quick breakfast ideas.
• Make instant oatmeal with low-fat milk instead of water. Toss in raisins or dried cranberries and chopped walnuts.
• Layer low-fat plain yogurt with your favorite crunchy cereal and blueberries.
• Blend a breakfast smoothie with low-fat milk, frozen strawberries and a banana.
• Make one packet of microwave oatmeal with low-fat milk. Mix in 1/4 cup unsweetened applesauce. Sprinkle with apple pie spice or cinnamon.
• Top a toaster waffle with low-fat yogurt and peach slices.
• Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.
• Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.
• Spread low-fat cream cheese on a whole-grain toasted bagel. Top with sliced strawberries.
• Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.

Springtime Cereal

breakfast
Makes 2 servings
3⁄4 cup wheat and barley nugget cereal
1⁄4 cup 100% bran cereal
2 tsp toasted sunflower seeds
2 tsp toasted almonds, sliced
1 tbsp raisins or craisins
1⁄2 cup bananas, sliced
1 cup strawberries, sliced
1 cup raspberry or strawberry yogurt, low-fat
Mix the wheat and barley nugget cereal, bran cereal, sunflower seeds and almonds in a medium bowl. Add raisins, bananas and half of the strawberries. Gently stir in the yogurt and divide between two bowls. Scatter the remaining strawberries over the top and enjoy!
Nutrition Information per serving:
Calories: 352
Fat: 6 g
Saturated fat: 1 g
Carbohydrate: 69 g
Sodium: 272 mg
Fiber: 8 g

Granola you can take on the go!

granola

1/3 c vegetable oil
1/4 c brown sugar
1/2 c honey
1 tsp cinnamon
6 c rolled oats
2 c nuts (pecans, walnuts, slivered almonds, sunflower seeds)
1-2 c dried fruit (raisins, craisins, apricots, bananas)

Combine first four ingredients and microwave on high until you have a nice syrup (less than a minute usually).  Mix remaining ingredients in a large bowl.  Drizzle brown sugar syrup over top and mix well.  Spread on waxed paper lined cookie sheets.  Bake 275 degrees for 45 minutes to 1 hour until golden brown.  Store in air tight containers or zip lock bags.

Have granola on its own or serve over plain nonfat yogurt or Greek yogurt.  Add a fruit cup and even a dollop of fat free whipped topping!!

WHAT ARE SUPERFOODS?

Superfoods are foods that are dense in nutrients and antioxidants that provide many health benefits.  They have deep colors like those of the rainbow.  Some examples are strawberries, blueberries, raspberries, spinach, kale, collard greens, broccoli, carrots and squash.

TRY THIS SUPERFOOD SMOOTHIE FOR A QUICK BREAKFAST!

smoothie

8 c baby spinach or kale
1 c pomegranate juice
1 cup blueberries, frozen if not in season
1 cup strawberries, frozen if not in season
8 dates, cut in half
2 Tbsp flaxseeds, ground
1/2 avocado, optional

Blend all ingredients together – serves 2 in just 5 minutes!

THE POWER OF KALE!

  • Great source of antioxidants:  Sulforaphane is released when you chew kale.  It is a cancer fighting agent and increases the activity of antioxidants.
  • Low in calories, ideal for weight loss
  • Great source of Vitamin C, Vitamin K and Beta-Carotene

EVEN A QUICK BREAKFAST CAN BE PACKED WITH NUTRITION AND PREPARE YOUR MIND AND BODY FOR A BUSY DAY!

8 HEALTHY AND TASTY CEREALS

Cereal 1

THESE 8 CEREALS WERE SELECTED OUT OF 40 CEREALS SUBMITTED TO FITNESS MAGAZINE’S NUTRITION EXPERTS (ALL RDs)   Each one contains at least 3 grams of fiber, no more than 13 grams of sugar (some of which comes from dried fruit), and less than 230 calories per serving, and the testers ensured that they taste great.

Cereal 2

Fiber One Nutty Clusters & Almonds

One bowl delivers close to half the fiber you need in a day. (180 calories per cup)

Cereal 3

Post Grape-Nuts Fit Cranberry Vanilla

Pair this blend of barley and oats with a small carton of nonfat Greek yogurt—  favorite way to eat it — for 23 grams of power-you-up protein. (220 calories per 2/3 cup)

Cereal 4

Three Sisters Multigrain Cinnamon

Many cereals contain almost 200 milligrams of sodium per serving. But these frosted squares, which are just the right size for snacking, have only 10, the least of any cereal tested. (190 calories per cup)

Cereal 5

Health Valley Organic Oat Bran Flakes

This “hearty, filling” cereal has nearly a third less sugar than the frosted-cornflake version. (190 calories per cup.)

Cereal 6

Bear Naked Fit Autumn Blend

Between the dried apples and lightly salted pumpkin seeds, this tastes like fall in a bowl — but you’ll want to eat it year-round! Eight kinds of whole grains make that totally great. (210 calories per cup)

Cereal 7

Van’s Natural Foods Cinnamon Heaven

Many gluten-free cereals are low in fiber, but this one has five grams of the filling nutrient. Plus, the subtle cinnamon flavor is so good, it’s “sinful.” (120 calories per 3/4 cup)

Cereal 8

Kellogg’s Frosted Mini-Wheats Crunch Brown Sugar

These are sweet enough to satisfy an afternoon sugar craving, but not too sugary to eat for breakfast.  They stay crunchy in milk to the last spoonful! (200 calories per cup)

Cereal 9

Kashi Blackberry Hills

This six-ingredient cereal drew raves for its big freeze-dried berries and crispy flakes.  (180 calories per cup)

MAYBE YOU’LL FIND A NEW FAVORITE BREAKFAST FROM THIS LIST!