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Healthy breakfast recipes for weight management

Kim Grundy is a mom, writer, expert laundry folder and sandwich maker, not necessarily in that order. Raised in Oklahoma, she is now a West Coast gal and lives in California with her husband and two sons, along with one dog, two fish (oo...

Low calorie breakfast recipes

Studies have shown that skipping breakfast leads to being overweight, which is why these quick and healthy breakfast recipes for weight management are so helpful. Most experts agree that eating a nutritious breakfast that is high in fiber and protein not only revs your metabolism, but gives you enough energy to get through the day.

Fruit parfait

Studies have not only shown that eating a healthy breakfast gives you energy, but that when you do you are more likely to pass up high calories foods later in the day. "Breakfast is the most important meal of the day as it helps jumpstart your body's metabolism," says Dr. Joy Ohayia, author of Your Prescription For Total Wellness. "However, many folks do not consume breakfast for various reasons, the most common being 'no time.'"

The healthy breakfast recipes listed below are low in calories and high in nutrition. Some of these recipes you can make the night before and pop them in the microwave in the morning -- or you can quickly assemble them in the morning.

Layered fruit and yogurt parfait

SERVES 1

This healthy breakfast recipe, courtesy of Francesa Pucher of Fitness 121, is a nutritious start to your morning.

Ingredients:

  • 1/2 to 3/4 cup each: strawberries, sliced bananas, blackberries and blueberries
  • 1/2 cup fat free or low fat Greek yogurt
  • 1 tablespoon cinnamon
  • 1 tablespoon honey
  • 1/2 cup high-fiber, low-sugar cereal
  • 1/4 cup unsweetened, shredded coconut
  • 1/4 cup chopped walnuts or sliced almonds

Directions:

  1. Mix fruit together and put half of the mixture into a large bowl.
  2. Blend yogurt with cinnamon and honey.
  3. Spoon half of the yogurt mixture on top of the fruit. Then top with half the cereal, coconut and nuts.
  4. Repeat the layers with the remaining fruit, yogurt, cereal, coconut and nuts.

Apple crumble oatmeal

SERVES 1

Ingredients:

  • 1/2 cup (40g) rolled oats
  • 1/2 small apple, peeled, cored and chopped
  • 1-1/2 cup water
  • 1 pinch salt
  • 1 teaspoon vanilla extract
  • 1 tablespoon flaxseed meal
  • 1 teaspoon stevia
  • 1/4 teaspoon cinnamon
  • 1 tablespoon Uncle Sam cereal
  • 1 tablespoon toasted walnuts, chopped

Directions:

  1. In a medium pan, heat the oats, apple, water and salt over medium heat.
  2. Once the mixture begins to simmer, approximately five-to-six minutes, turn it down to medium-low and cook for another three-to-four more minutes to allow the apples to soften. Stir often.
  3. Next, add the vanilla, flaxseed meal, stevia and cinnamon and stir until incorporated.
  4. Pour into a serving bowl and top with Uncle Sam cereal and toasted walnuts. Enjoy!

Calories: 299

Recipe courtesy of Sheila Viers of Live Well 360.

Crustless Quiche

SERVES 6

"This recipe has an excellent taste and a creamy texture," says Brenda J. Ponichtera, registered dietitian, award-winning author and editorial advisor for Today's Diet and Nutrition. "We especially like the flavor when using yogurt."

Ingredients:

  • 1/2 pound extra-lean ground beef, or ground turkey (with 7% fat)
  • 1 package pork sausage
  • 1/4 teaspoon salt (optional)
  • 1/8 teaspoon ground black pepper
  • 1-1/2 cups egg substitute (equal to 6 eggs)
  • 1/2 cup fat-free sour cream
  • 1/2 cup fat-free plain yogurt or 1/2 cup fat-free milk
  • 1/3 cup sliced green onion
  • 1/4 cup reduced-fat cheddar cheese, grated

Directions:

  1. Preheat oven to 350 degrees F.
  2. Brown ground meat, with seasonings, in a skillet that has been sprayed with non-stick cooking spray.
  3. In a medium bowl, using a wire whisk, beat eggs with sour cream and yogurt (or milk) until smooth.
  4. Mix in onion and ground meat.
  5. Spray a nine-inch pie pan with nonstick cooking spray. Pour egg mixture into pan.
  6. Bake for 35 minutes or until a knife inserted in the center comes out clean.
  7. Top with cheese and return to oven for two minutes or until cheese is melted.

Calories: 120

Source: Quick and Healthy recipes , © 2009 Brenda J. Ponichtera, R.D., Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95;To order call 1-800-232-6733 or visit www.QuickandHealthy.net. Also available at local and online bookstores.

Buttermilk Bran Breakfast Squares

SERVES 9

"This is a variation of the popular buttermilk muffin recipe you may have tried in the past," says Ponichtera. "It's very moist, high in fiber and low in fat."

Ingredients:

  • 1/2 cup boiling water
  • 1/2 cup All Bran cereal
  • 1/4 cup egg substitute (equal to 1 egg)
  • 1 cup low-fat buttermilk
  • 1/2 cup granulated sugar
  • 1/4 cup unsweetened applesauce
  • 3/4 cup whole wheat flour
  • 1/2 cup unbleached all-purpose flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt (optional)
  • 1 cup Bran Buds or 100% Bran cereal

Directions:

  1. Preheat oven to 350 degrees F.
  2. In a small bowl, pour boiling water over the All Bran cereal and let stand until softened.
  3. In a large bowl, mix egg substitute, buttermilk, sugar and applesauce.
  4. Add the All Bran/water mixture to the egg mixture. Stir in flours, baking soda and salt (optional). Mix just until moistened. Stir in Bran Buds or 100% Bran cereal.
  5. Pour into an eight-inch square pan that has been sprayed with nonstick cooking spray.
  6. Bake for 55–60 minutes or until a toothpick inserted into the center comes out clean.
  7. Cut into nine servings.

Calories: 169

Note: One serving is an excellent source of fiber.

Source: Quick and Healthy recipes © 2009 Brenda J. Ponichtera, R.D., Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95;To order call 1-800-232-6733 or visit www.QuickandHealthy.net. Also available at local and online bookstores.

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