We tried some of these breakfast quickies and found they took no extra
time and made my morning quick and easy! You may also add Protein powder
to any of these three ideas too, just don't over do it. Enjoy!
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3 Delicious Breakfasts for Busy Families
Deluxe Microwave Oatmeal
(1 serving)
Ingredients:
1 packet instant microwave oatmeal (vanilla or maple flavors work well)
1/3 cup finely chopped fruit (peaches, strawberries, apples, etc.) or 2 tablespoons dried fruit
(raisins, dried cherries)
1 tablespoon of chopped nuts (optional)
1/2 cup soy milk or low-fat milk *
Directions:
1. In a microwave-safe soup bowl, blend all ingredients together with spoon.
2. Microwave on HIGH for 1 1/2 minutes; stir well.
3. Microwave another minute or until oatmeal is cooked as desired.
Nutritional Information Per Serving:
(Using chopped fresh fruit): 257 calories, 9 g protein, 49 g carbohydrate, 3.5 grams fat, 1.2 g
saturated fat, 1 g monounsaturated fat, 1.1 g monounsaturated fat, 5 mg cholesterol, 5 g fiber,
340 mg sodium. Calories from fat: 12%.
*Note: Whole milk is recommended for children under age 2.
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Breakfast Berry Smoothie
(2 servings)
Berries are bursting with nutrients and phytochemicals. This recipe blends three different berries.
Triple the pleasure and triple the nutrition!
Ingredients:
3/4 cup sliced strawberries (fresh or frozen)
1/2 cup frozen blueberries (fresh can be used)
3/4 cup frozen raspberries, boysenberries, or blackberries (fresh can be used)
1 1/2 cup nonfat frozen vanilla yogurt or light vanilla ice cream
1/2 cup low-fat milk or soy milk (vanilla or plain)
1/4 cup pasteurized egg substitute *
Directions:
1. Add all the ingredients to a blender or large food processor. Pulse or blend until combined.
2. Pour into 2 tall glasses and enjoy!
Nutritional Information Per Serving:
239 calories, 10 g protein, 40 g carbohydrate, 5.5 g fat, 3.1 g saturated fat, 1.5 g monounsaturated
fat, 0.6 g polyunsaturated fat, 16 mg cholesterol, 4 g fiber, 166 mg sodium. Calories from fat: 20%.
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Mini Muffins - Make in advance and have ready to grab for the week!
(36 mini muffins -- 9 servings)
This is a basic muffin recipe. Have fun designing your own muffin by stirring in a cup of any fresh
or frozen fruit you want. Or try 1/2 cup of chocolate chips or dried fruit (chopped dates or raisins).
Ingredients:
1 cup whole wheat flour
1 cup unbleached white flour
1/2 teaspoon salt
1/2 cup white sugar (you can add 1/8 cup more sugar if you like your muffins on the sweet side)
1 large egg (higher omega-3 egg if available)
1 cup low-fat milk
3 tablespoons canola oil
1 tablespoon light corn syrup
1 teaspoon vanilla extract
1 cup fresh or frozen fruit pieces (such as blueberries or raspberries) or 1/2 cup of chocolate chips or dried fruit like raisins.
Directions:
1. Preheat oven to 400 degrees. Coat a nonstick mini muffin pan with canola cooking spray or mini muffin paper liners.
2. Add flours, baking powder, salt, and sugar to a large mixing bowl and beat on LOW to blend well. Make a well in the center of the mixture.
3. Add egg to 4-cup measure and beat egg with a whisk or fork. Whisk in milk, oil, corn syrup, and vanilla extract.
Add the mixture all at once to the flour mixture in the mixing bowl. Mix quickly on low speed just until moistened (do not overbeat).
Scrape sides of the bowl and stir muffin batter briefly.
4. Stir in your designer food ingredients and/or fruit.
Add a tablespoon of batter to each mini muffin cup. Bake about 12 minutes or until mini muffins are cooked throughout.
Nutritional Information Per Serving (4 muffins):
217 calories, 5 g protein, 37 g carbohydrate, 6 g fat (1 g saturated fat, 3.1 g monounsaturated fat, 1.7 g polyunsaturated fat), 25 mg cholesterol, 3 g fiber, 300 mg sodium. Calories from fat: 25%.
Good luck on working these recipes into your busy morning routine!
Nutritional habits play an extremely important role in how you look and ultimately how you feel. Everyone needs to eat basic and nutritional foods everyday in order to survive. However, if your goals expand beyond everyday survival (such as fat loss or weight gain), then your requirements for such things as calories (energy), fat, protein, carbohydrates, vitamins, minerals and water can change dramatically.
Most of us do not know how many calories our body needs in a day and can easily eat well over our daily calories without realizing it. The example we will use is based off a person weighing 150 lbs. (male or female). If you use the formulas below for a 150lb person they would require calories ranging between 1500-2250 a day, depending on their physical goal and level of activity. So we would need to determine an activity level and a personal fitness goal that would be right for an individual.
Not all foods are created equal. The simple fact is that some foods are more nutritious, provide more energy, and a generally better for you than others. While temptations may about, simply being aware of your food choices and taking the time to seek out the healthier alternative can make a big difference in your diet, your well-being and your life.
