Skipping breakfast isn’t going to help you lose weight. And we are not asking you to hog on these seemingly healthy variants from fast-food chains. But something out of your own refrigerator and made by you. Here are 5 quick and easy breakfast recipes that will bust any excuse for missing your morning meal.
Excuse #1: “I don’t have time to cook.”
Quick-No-Cook Breakfast: Yogurt with Fruits & Nuts
Ingredients (Serves 1)
1/2 cup of low-fat cottage cheese
1/2 cup of no-fat plain yogurt
1/2 a peach, chopped
1/2 a banana, chopped up
Big handful of blueberries
1 tablespoon chopped walnuts
Dash of cinnamon
Directions
1. Combine cottage cheese and yogurt with cinnamon. Add fruit and nuts and enjoy.
2. If you want to sweeten it up a bit, try a little honey or agave nectar.
Nutritional Information
Calories: 370; Total Fat: 13.9g; Saturated Fat: 3g; Cholesterol: 12mg; Sodium: 545mg; Carbohydrate: 40.5g; Dietary Fiber: 4.6; Sugars: 29.5g; Protein: 24.4g
Excuse #2: “I hate breakfast.”
No One Can Hate This Breakfast: Greet-the-Sun Breakfast Pizzas
Pizza for breakfast? Why not? It’s especially tasty when topped with a sunny-side-up egg and veggies. Quarter or halve the recipe for just one or two pizzas, and try shredded part-skim mozzarella instead of feta, if you like.
Ingredients (Serves 4)
5 teaspoons extra-virgin olive oil, divided
4 ounces packed spinach (4 cups)
2 (6-inch) whole-grain pitas, halved horizontally
2 large plum tomatoes, thinly sliced
4 large eggs
1⁄4 teaspoon salt
1⁄4 teaspoon freshly ground black pepper
2 ounces reduced-fat feta cheese, crumbled (1⁄3 cup)
Directions
1. Preheat oven to 450°F.
2. In a large nonstick skillet, heat 1 teaspoon of oil over medium heat. Add spinach, in batches if necessary, and cook until wilted, 2 to 3 minutes.
3. Brush inside of each pita round with 1 teaspoon oil. Place pita rounds, oiled side up, on a large baking sheet and bake until starting to brown, about 5 minutes. Remove from the oven.
4. Divide tomatoes and spinach evenly among pita halves, leaving an empty space in the center of each for an egg. Crack 1 egg into the center of each pita.
5. Sprinkle with salt and pepper, return to the oven, and bake until yolks are lightly set, 8 to 10 minutes. Sprinkle with cheese and continue baking until cheese has softened, about 2 minutes more. Serve warm.
Nutritional Information:
Calories: 250; Total fat: 13g; Saturated Fat: 3.5g; Carbohydrate: 21g; Protein: 13g; Fiber:3g; Sodium
Excuse #3: “I eat at my desk.”
Bring Breakfast To Your Desk: 5 Minute Breakfast Salad
You can assemble a healthy breakfast salad in many ways by using 1 crisp fruit (like a pear or apple), a sweet, softer fruit (banana, peach, mango, papaya), berries (blueberries, raspberries, strawberries, blackberries), raw nuts (walnuts, almonds, pecans) and a topping (coconut or a healthy cereal like Ezekiel sprouted grain or Post grape-nuts). Use your imagination and select your favorite fruits and nuts, especially focusing on ones that are local, organic and in season. For even more nutrition, throw in an avocado, every alternate day.
Ingredients (Serves 1)
1 large pear, diced
1 medium banana, vertically cut in half and sliced into half moons
1 cup of blueberries
1/4 cup of chopped raw walnuts
2 T of unsweetened shredded coconut
Directions
Toss together gently and serve immediately.
Nutritional Information:
Calories: 293; Total Fat: 12.8g; Saturated Fat: 3.9g; Protein: 4.3g; Carbohydrate: 45.5g; Fiber: 9g
Excuse #4: “I don’t want to eat before I work out.”
There Is Always A Smoothie For A Workout: Raspberry-Avocado Smoothie
A creamy avocado makes this sweet beverage a surprise; of course, you can also add, low-fat yogurt to make it for filling, according to your requirements.
Ingredients (Serves 2)
1 avocado, peeled and pitted
3/4 cup orange juice
3/4 cup raspberry juice
1/2 cup frozen raspberries, (not thawed)
Directions
Puree avocado, orange juice, raspberry juice and raspberries in a blender until smooth.
Nutritional Information:
Calories: 249; Total Fat: 14g; Saturated Fat: 2g; Monounstaurated Fat: 9g; Cholesterol: 0mg; Carbohydrate: 32g; Added Sugars: 0g; Protein: 3g; Fiber: 7g; Sodium: 14mg; Potassium: 625mg
Excuse #5: “Breakfast foods are bland.”
That’s Not Even An Excuse Anymore: Spicy Turkey Burgers with Pickled Onions
Pair these sweet and tangy pickled red onions to create a standout turkey burger and you with forget to pair “bland” with “breakfast”. Serve with steamed corn or corn on the cob and sweet potato fries.
Ingredients (Serves 4)
Pickled Onions
1 cup red-wine vinegar
2 tablespoons packed brown sugar
1/2 teaspoon salt
1/4 teaspoon ground allspice
1 small red onion, halved and very thinly sliced
Burgers
1 pound 93%-lean ground turkey
2 tablespoons chopped fresh cilantro
1 1/2 teaspoons ground cumin
1/2 teaspoon ground chipotle pepper (Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty spice section of most supermarkets.)
1/2 teaspoon salt
1/8 teaspoon ground allspice
1 teaspoon canola oil
4 whole-wheat buns, split
8 teaspoons reduced-fat mayonnaise
Directions
1. To prepare pickled onions: Whisk vinegar, brown sugar, salt and allspice in a medium glass bowl. Cover and microwave on High until the mixture boils, 2 to 3 minutes. (Alternatively, bring the mixture to a boil in a small saucepan on the stove.) Add onion and toss to coat.
2. To prepare burgers: Preheat grill to high. Place turkey in a medium bowl and gently mix in cilantro, cumin, ground chipotle, salt and allspice until distributed throughout the meat. Form the mixture into 4 patties. Brush with oil.
3. Grill the burgers until cooked through and no longer pink in the center, 3 to 4 minutes per side. Toast buns on the grill, if desired.
4. Drain the onion, discarding the marinade. Spread 2 teaspoons mayonnaise on each bun; top with a burger and pickled onions.
Nutritional Information:
Calories: 308; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 65mg; Carbohydrate: 30g; Protein: 26g; Fiber: 4g; Sodium: 738mg; Potassium: 150mg
So forget about skipping breakfast, hogging on cream-cheese bagels before lunch, feeling bloated all day and more anti-breakfast activities. Become a breakfast fan.
