Give Your Breakfast a Makeover It’s no secret that breakfast is the best way to start your day, but eating it is only half the battle- making sure it’s delicious and nutritious is the real morning challenge. So many of our classic breakfasts are overloaded with carbs and calories (not to mention, fat!). And that’s where I come in: I’ve got all the swaps you need for a healthy and delicious start to your day. 1. Bagel & Cream Cheese - Bagels are delicious but are loaded with calories and carbs. Cream cheese, meanwhile, is full of fat and calories. Together? You have yourself a not-so-skinny breakfast. Instead, swap the bagel for an English muffin: you’ll save over 200 calories! Top that muffin with some goat cheese instead of cream cheese, and you’ll cut out calories, fat, and cholesterol. Plus – yum! 2. Classic Toast - Toast and jam is a breakfast classic, but it can also be more fattening than you’d think. Improve your toast habit by opting for whole-wheat bread or sourdough, and instead of jam, try adding sliced strawberries or raspberries on top. You’ll save tons in sugar and unneeded calories without giving up an ounce of flavor. 3. Egg Sandwich - The classic egg sandwich typically consists of a muffin, some eggs, some cheese, and bacon or sausage. Oh, and it’s normally about 500 calories, and 25 grams of fat. Eek! Instead, swap out whole eggs for egg whites, sausage for turkey bacon or smoked salmon, and boost the flavor with some veggies like tomato or onion. You can make a tasty sandwich for just 214 calories and 5 grams of fat and you’ll never go back to bacon, egg and cheese! 4. Waffles - When you think of a healthy breakfast, we bet you don’t think waffles…that’s until they got a rehab! Try these Skinny Whole Wheat Waffles that are fiber packed and just 227 calories a serving! Skinny Whole Wheat Waffles (Serves 6) Ingredients 1 cup whole wheat flour 1/3 cup wheat germ 2 tablespoons baking powder 1/2 teaspoon salt 1/8 cup honey 1 1/4 cups milk 1/4 cup oil 1 egg Directions 1. Mix flour, wheat germ, salt, and baking powder. 2. In a separate bowl, mix honey, milk, oil, and egg. 3. Add wet ingredients to dry. Mix until just combined. 4. Prepare waffles in waffle iron. Top with fresh fruit. Nutrition Facts: Calories: 227 Fat: 11g Carbs: 27g Protein: 7g 5. Coffee and a Pastry - If your breakfast is usually a muffin from your local coffee shop, you may want to rethink the pastry and make your own instead. Whip up a batch of these Cranberry Hemp Seed Muffins on Sunday and enjoy throughout the week! With plenty of fiber and just 168 calories, these are a fabulous way to kick start the day! Cranberry Hemp Seed Muffins (Serves 12) Ingredients 1 1/2 cups whole wheat flour 1/2 cup hemp seeds 2 eggs 1 cup milk 1/4 cup coconut oil 2/3 cup cranberries 1 teaspoon ginger 1/4 teaspoon salt 1 teaspoon baking powder 1 teaspoon baking soda Directions 1. Preheat oven to 375 degrees. 2. Mix baking powder, baking soda, whole wheat flour, hemp seeds, salt, ginger. 3. In a separate bowl, mix milk, 2 eggs, coconut oil. 4. Add wet to dry, mix until just combined. 5. Add cranberries. 6. Pour into greased or lined muffin tin. Bake 20-25 minutes, or until golden brown. Nutrition Facts: Calories: 168 Fat: 9g Carbs: 18g Protein: 6g
Posted on: Thu, 13 Jun 2013 14:14:06 +0000
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