Monday Mornings

NUTRITION

A great morning always starts with a great breakfast. Below are a few healthy breakfast recipes that may help jump start your morning. I haven't tried these recipes yet so once you have tried them let me know what you think; also if you have any healthy breakfast recipes of your own please do share.

 

Breakfast Parfait

Ingredients:

• 3/4 cup low-fat cottage cheese or low-fat plain yogurt
• 1 cup pineapple chunks, papaya chunks or cling peaches
• 2 teaspoons toasted wheat germ

Preparation:

1. Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.

Nutrition:

Per serving (with cottage cheese, pineapple): 247 calories; 3 g fat ( 2 g sat , 0 g mono ); 15 mg cholesterol; 40 g carbohydrates; 20 g protein; 3 g fiber; 632 mg sodium; 479 mg potassium.
Nutrition Bonus: Vitamin C (28% daily value), Calcium (33% dv).
Carbohydrate Servings: 2
Exchanges: 2 fruit, 3 very lean meat
Nutrition Note: Per serving (with yogurt, papaya): 196 calories; 4 g fat (2 g sat, 1 g mono); 11 mg cholesterol; 31 g carbohydrate; 12 g protein; 3 g fiber; 140 mg sodium; 738 mg potassium. Nutrition bonus: Vitamin C (150% daily value), Vitamin A (30% dv), Calcium (37% dv), Folate (23% dv), Potassium (21% dv), Magnesisum (19% dv), Zinc (17% dv).

 Egg & Salmon Sandwich

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:

1. 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.
2. To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.

Nutrition:

Per serving: 214 calories; 5 g fat ( 1 g sat , 2 g mono ); 7 mg cholesterol; 25 g carbohydrates; 19 g protein; 3 g fiber; 670 mg sodium; 221 mg potassium.
Nutrition Bonus: Good source of omega-3s.
Carbohydrate Servings: 1 1/2
Exchanges: 1 1/2 starch, 2 lean meat

Multi-Grain Waffles

Ingredients:

• 2 cups buttermilk
• 1/2 cup old-fashioned rolled oats
• 2/3 cup whole-wheat flour
• 2/3 cup all-purpose flour
• 1/4 cup toasted wheat germ, or cornmeal
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 teaspoon ground cinnamon
• 2 large eggs, lightly beaten
• 1/4 cup packed brown sugar
• 1 tablespoon canola oil
• 2 teaspoons vanilla extract

Preparation:

1. Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
2. Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and cinnamon in a large bowl.
3. Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.
4. Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.

***Make Ahead Tip: Wrap any leftovers individually in plastic wrap and refrigerate for up to 2 days or freeze for up to 1 month. Reheat in a toaster or toaster oven.

Nutrition:

Per serving: 188 calories; 4 g fat ( 1 g sat , 2 g mono ); 55 mg cholesterol; 30 g carbohydrates; 8 g protein; 3 g fiber; 328 mg sodium; 227 mg potassium.
Nutrition Bonus: 144 mg calcium (14% dv).
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1/4 reduced-fat milk, 1/2 lean protein, 1/2 fat


All these recipes plus more can be found on www.eatingwell.com, which is one of my "go to" websites for finding new and healthy ways to cooking in the kitchen.