Here are a few of my favorite breakfast recipes. They all take 15 minutes or less (except for the peanut energy bar which I make ahead for a grab-and-go option):
Egg & Salmon Sandwich – Smoked salmon and egg
whites on a toasted whole-wheat English muffin is the perfect power
breakfast. For a more substantial meal, pair it with a piece of
fruit or a glass of 100% juice.
Peanut Energy Bars – This carbohydrate-rich bar, full of nuts, seeds, fruit and oats, was adapted from Amy Harrison’s prize-winning submission in the Plains (Georgia) Peanut Festival recipe competition sponsored by The Peanut Institute. It includes a little protein, and is a great grab-and-go pre-workout snack on mornings when you don’t have time to digest a full meal.
Asparagus & Canadian Bacon Omelet – An omelet is a satisfying meal to start the day, and will give you staying power until your midmorning snack. Although cooking a low-fat omelet may seem complicated at first glance, it will quickly become second nature.
Tomato & Ham Breakfast Melt – We seek out thin sliced bread for this easy breakfast because it has fewer calories than regular bread. Several national brands distribute “thin” varieties. Otherwise buy a whole loaf and use a bread knife to slice it yourself.
1 1/4 cups fresh berries
3/4 cup low-fat plain yogurt
1/2 cup orange juice
2 tablespoons nonfat dry milk
1 tablespoon toasted wheat germ
1 tablespoon honey
1/2 teaspoon vanilla extract
Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth.
Makes 1 smoothie, about 2 cups.
Per serving: 432 calories; 3 g fat (2 g sat, 0 g mono); 15 mg cholesterol; 77 g carbohydrate; 20 g protein; 7 g fiber; 250 mg sodium; 617 mg potassium.
By Hilary Meyer
EatingWell assistant editor Hilary Meyer spends much of her time in the EatingWell Test Kitchen, testing and developing healthy recipes. She is a graduate of New England Culinary Institute.
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