You have to eat 300 calories for breakfast in order to properly start your metabolism, so here are 9 healthy options to help jump-start your day.
If you have a laid back morning, and have time to spend on your breakfast, here are some recipes to try.
Carrot Cake Pancakes (310 cal) + Homemade Horchata
- 1 1/4 cups all-purpose flour (about 5.6 ounces)
- 1/4 cup chopped walnuts, toasted
- 2 teaspoons baking powder
- 1 teaspoon ground cinnamon
- 1/4 teaspoon salt
- 1/8 teaspoon nutmeg
- Dash of ground cloves
- Dash of ground ginger
- 1/4 cup brown sugar
- 3/4 cup low-fat buttermilk
- 1 tablespoon canola oil
- 1 1/2 teaspoons vanilla extract
- 2 large eggs, lightly beaten
- 2 cups finely grated carrot
- Cooking spray
- 3 tablespoons butter, softened
- 2 tablespoons honey
Weigh or lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, walnuts, baking powder, cinnamon, salt, nutmeg, cloves and ginger in a large bowl, stirring with a whisk.
In a separate bowl, add brown sugar, buttermilk, oil, vanilla extract and eggs. Stir until well combined.
Add sugar mixture to flour mixture, stirring just until moist. Fold in 2 cups grated carrot.
Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Spoon 4 (1/4 cup) batter mounds onto pan, spreading with a spatula. Cook for 2 minutes or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over; cook 1 minute or until bottoms are lightly browned. Repeat procedure twice with remaining batter.
Combine butter and honey in a small bowl and serve with pancakes.
Serves: 6 | Serving Size: 2 pancakes + 2 teaspoons honey butter mixture
Per serving: Calories: 310; Total Fat: 13g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 87mg; Sodium: 335mg; Carbohydrate: 42g; Dietary Fiber: 2g; Sugar: 19g; Protein:7g
Nutrition Bonus: Potassium: 268mg; Iron: 10%; Vitamin A: 5%; Vitamin C: 1%; Calcium: 12%
Recipe from http://blog.myfitnesspal.com/carrot-cake-pancakes-2/.
- 1/3 cup uncooked white rice
- 1/4 cup raw cashews
- 3 cups water
- 1+ teaspoon vanilla extract
- 1 teaspoon ground cinnamon
- 5 medjool dates (and/or other sweetener)
Soak the cashews and rice (virtually any kind of white rice will work here) together in several inches of water for 2-6 hours. This will allow both ingredients to soften and become easier to blend. The easier they blend, the more flavor they will impart.
Once the rice & cashews are softened, drain the soaking water and combine them in a blender with all the other ingredients – water, vanilla, cinnamon, and dates (pitted!). With dates alone, this drink won’t be too terribly sweet. If you’d like more sweetness, feel free to add a little natural sugar. More “natural” sweeteners like maple syrup or sucanat are not only healthier but add a nice rustic taste here that works extremely well with the spices. With all the ingredients in the blender, blend on high for 2 minutes to fully puree all the solid ingredients. A Vitamix is super helpful here, but any decent blender should get the job done.
Strain. No matter how good your blender, there will still be grainy particles (mostly rice) in the liquid. Strain this off using a cheesecloth, nut milk bag, or even a paint filter bag that can be found for $2 at a hardware store.
The beverage is finished at this point, but is best served chilled. To do that, pour the strained liquid into a mason jar, seal, and refrigerate for several hours before serving.
This recipe is from http://www.oneingredientchef.com/horchata/.
Avocado Toast (Approx. 260 cal) + Suja Juice (120 cal)
I prefer the Egg-Sriracha Avocado Toast with a bottle of Suja’s Spark juice.
As for options for making the avocado toast…
- 1/2 avocado, pit removed and flesh scooped from the skin
- 1/2 lemon or lime, squeezed
- Sea salt to taste
- Black pepper to taste
- 1 slice of bread (whatever you want), lightly toasted
- Add avocado to a small bowl with lime/lemon juice, sea salt and black pepper to taste. Coarsely mash, then spread over toasted bread.
- Sprinkle with a little extra black pepper
- Add toppings!
- Option #1, added spicy radish sprouts
- Option #2, added a handful of blueberries and honey
- Option #3, added orange bell pepper slices and red pepper flakes for a little spice
- Option #3, added one over-easy egg and some sriracha
This recipe is from http://www.sujajuice.com/blog/avocado-toast-4-ways/.
If you don’t have time to make breakfast, here is a breakfast you can easily whip up.
French Vanilla Oatmeal (160 cal) + Cookie Butter-Dipped Apple Slices (150 cal)
For the oatmeal, my favorite is instant french vanilla from HEB. It is easy to make, and tastes great! Pour the packet into a microwavable bowl, add water and microwave for one minute. Then add milk, stir the contents, and microwave for another minute. Take the oatmeal out of the microwave and let it sit out for a minute to let it stiffen. Then enjoy!
As for the apples and cookie butter, I like to buy Speculoos Cookie Butter and Fuji apples from Trader Joes. Just put some cookie butter into a bowl, cut up an apple, stick the slices into the cookie butter, and voila! The mix of crispness and gingerbread sweetness is mouth-watering.
If you don’t have time to even sit down to eat in the morning, here are some bars that are great to grab when you are on the go.
Chocolate Coconut Meal by Pro Bar (370 cal)
White Chocolate Macadamia Luna Bar (190 cal)