Fiber Up For A
The best way to start your day is with a healthy breakfast recipe that powers your mind and body through the morning, promotes your long-term health and is so lip-smacking delicious, you actually look forward to waking up for a meal. These high-fiber breakfast recipes, featuring whole grains, fruit, nuts and even beans, are quick to the table, family-friendly and give you three tasty ways to help meet your daily fiber needs.
You know you need fiber, but how much and why?
According to the National Academy of Sciences' Institute of Medicine, women need at least 25 grams of fiber every day (men need at least 38 grams of the good stuff).
A quick word on fiber
Fiber is essential for a healthy diet and it goes beyond the well-known fact that fiber promotes "regularity" and keeps your lower digestive tract on track. Diets high in fiber are also heart healthy in that they have been shown to lower cholesterol and they may also reduce the risk of diabetes because fiber helps stabilize blood sugar levels.
Eating high-fiber foods can also aid in weight loss since foods high in fiber, such as fruits, vegetables, whole grains, beans, nuts and seeds, are often lower in calories than processed junk food and keep you feeling full longer so you are less likely to overeat.
Ready to start your day the high-fiber way? Sink your fork into these healthy breakfast recipes.
Crunchy coconut French toast with sauteed bananas recipe
The usual French toast recipe plays up white bread dredged in an egg batter and fried in butter or oil. This deliciously fiber-rich rendition of French toast features whole grain bread dipped in a high-protein egg batter, crusted with coconut and crushed cereal, baked to crispy perfection, and topped with tenderly sauteed banana slices. This is a healthy breakfast treat that is easy to make and fun to eat.
- 2 cups crushed bran flakes
- 1 cup shredded coconut
- 4 eggs
- 1 cup milk
- 1 tablespoon pure vanilla extract
- 8 slices day-old whole wheat bread
- 2 tablespoons unsalted butter
- 1/4 cup orange juice
- 3 ripe but firm bananas, peeled, sliced crosswise into 1/2-inch slices
- Brown sugar
- Preheat oven to 425 degrees F and spray a large baking sheet with cooking spray.
- Place cereal and coconut in a medium-sized shallow dish.
- In another shallow dish, beat eggs, milk and vanilla. Dip bread in egg mixture, turning to coat both sides.
- Place bread in cereal mixture and coat on both sides. Place prepared slices in a single layer on the baking sheet.
- Bake for 10 to 15 minutes or until crisp and golden brown.
- Meanwhile, heat butter in a large nonstick skillet over medium heat. When butter is melted, swirl to coat skillet, and add orange juice. Add bananas and sprinkle with a little brown sugar and cook, using a spatula to stir, until bananas are golden. Add more brown sugar to taste.
- To serve, transfer French toast to a serving platter and top with banana mixture.
Black bean breakfast burritos with mango avocado salsa recipe
For a healthy, savory spin on the morning meal, this breakfast burrito boasts black beans, whole grain tortillas and a sweet-heat mango salsa, all loaded with fiber.
- 1 large ripe but firm mango, pitted, peeled, diced (add a pinch of sugar if the mango isn't quite ripe)
- 1 ripe but firm avocado, pitted, peeled, diced
- 1 large jalapeno, seeded, minced
- 1/4 cup minced red onion
- 1/4 cup finely chopped fresh cilantro
- Zest and juice of 1 lime
- Pinch of cayenne pepper or more to taste
- 1 tablespoon olive oil
- 6 eggs, lightly beaten
- Salt and freshly ground black pepper to taste
- 1 (15 ounce) can black beans, rinsed, drained
- 1/3 to 1/2 cup shredded Mexican blend cheese
- 4 high-fiber flour tortillas
- Sour cream
- In a medium bowl, combine mango, avocado, jalapeno, onion, cilantro, lime zest and juice and cayenne pepper. Set aside.
- Heat olive oil in a large nonstick skillet over medium heat. Add eggs and season with a pinch of salt and a few grinds of pepper. Let eggs cook undisturbed for one to two minutes or until the bottom is set. Run a spatula through the eggs a few times to allow the uncooked egg to run onto the skillet to cook. Repeat until eggs are just cooked.
- Stir in black beans and cheese. Remove from heat and use to fill tortillas, rolling them into burritos. Serve immediately with salsa and sour cream.
Pear cranberry quinoa recipe
Quinoa isn't just a trendy side dish grain; this ancient superfood is packed with protein and fiber that are vital nutrients for every meal of the day. Adding diced pear, dried cranberries, walnuts and vanilla soymilk give this healthy breakfast recipe even more high-fiber benefits. Add a dash of ground cinnamon or nutmeg for spice.
- 1-1/2 cups quinoa
- 3 cups water
- 2 ripe pears, cored, diced
- 1/2 cup coarsely chopped dried cranberries
- 1/2 cup coarsely chopped walnuts
- Vanilla soymilk
- In a medium-sized pot over high heat, bring quinoa and water to a boil. Lower heat, cover and simmer for 10 to 12 minutes or until water is absorbed and quinoa is translucent and tender.
- Meanwhile, in a medium-sized bowl, combine pears, cranberries and walnuts.
- Divide quinoa into six bowls, add a splash or more of soymilk, and top with pear mixture. You can also make this a couple hours ahead; combine all ingredients in a large pot and keep warm until ready to serve.
More healthy breakfast recipes
Quick and healthy breakfast fruit recipes
Healthy oatmeal recipes for kids
Egg white Western omelet recipe