Healthy Breakfast Recipes

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Whether it is the media, doctors, friends or family, it seems we are continually bombarded with “new and improved” ways to get fit or new nutrition fads to follow. These latest and greatest fads tend to come and go, yet even as other nutritional trends are abandoned the importance of eating a well-balanced breakfast is a nutritional encouragement that has consistently maintained its status as an essential eating habit over the years. While many often assume that forgoing breakfast may be an easy way to cut out calories, multiple studies have shown that skipping breakfast is linked to the development of obesity and can actually make controlling your weight more difficult. Those who consume a vitamin-filled breakfast are less likely to over-indulge throughout the rest of the day and are more likely to fulfill their daily-recommended value of fruits and vegetables.

One of the most common excuses alleged by those who tend to skip their morning meal is that they don’t have time in the morning to prepare anything and because of this lack of time end up skipping the meal altogether. A nutritious breakfast fuels your body and brain and sets you up for success for the day ahead. Even if you find yourself pressed for time in the morning, it is crucial that you set aside a few extra minutes to whip up a quick meal, or think ahead and make something in advance that you can take to go and just grab on your way out the door. Read on for four delicious breakfast recipes that are packed with essential vitamins and can be made in minutes!

Green Smoothie:

Smoothies are a great option to take on the go and can be filled with a variety of different fruits and veggies to jump-start your vitamin intake for the day. Whip up a delicious green smoothie recipe that will leave you feeling fueled and energized all morning long!

Ingredients: (serves 2)

• 1 large orange, peeled and segmented
• ½ large banana, cut into chunks
• 6 large strawberries
• 2 cups spinach
• 1/3 cup plain Greek yogurt
• 1 cup ice

Add all ingredients to blender and blend until smooth. Add more ice, yogurt to taste or for thicker/thinner consistency.

*Recipe courtesy of http://www.twopeasandtheirpod.com 

Vanilla Banana Protein Oatmeal:

Packed with whole grains and complex carbs that provide long-lasting energy, oatmeal is an excellent way to start the day. Make your oatmeal even more balanced an hearty by adding vitamin-filled topping likes nuts, fruit, or cinnamon for a metabolism boosting punch of spice and flavor!

Ingredients: (serves 1)

• ½ cup quick cooking oats
• 1 cup water
• 1 banana, peeled and sliced
• ½ scoop vanilla protein powder
• 1 teaspoon cinnamon
• 1 tablespoon chopped hazelnuts (or almonds, walnuts, nuts of your choice)

Prepare the ½ cup quick oats in the microwave with 1 cup of water. Stir in vanilla protein powder, cinnamon, and banana slices. Top with hazelnuts or other desired toppings such as unsweetened shredded coconut or fresh berries.

*Recipe adapted from www.pbfingers.com

Southwestern Breakfast Burrito:

Eggs are a great source of protein and will keep you full and fueled until lunchtime. An egg-filled breakfast burrito is quick, easy and portable breakfast option that can be customized and filled with you personal favorite veggies. Check out this delicious southwestern breakfast burrito recipe- full of protein, complex carbs and healthy fats.

Ingredients: (serves 1)
• 1 whole egg
• 2 egg whites
• ¼ cup light shredded cheese of your choice
• 1 whole wheat tortilla
• ¼ cup black beans
• ¼ avocado, sliced
• salsa (to taste)

Whisk together the egg whites and the whole egg and scramble in a frying pan sprayed with zero calorie cooking spray. Warm up your tortilla either in the microwave, or in a pan over the stove if you like it a bit crispier. Place the cooked eggs on the tortilla and add ¼ cup each of shredded cheese and black beans. Microwave for 30 seconds to melt the cheese and then top with avocado and salsa. If you are taking the burrito to go, add the avocado and salsa to the inside of the burrito before wrapping it up.

*Recipe adapted from www.womenshealthmag.com

Almond Flour Blueberry Banana Muffins:

Muffins are often viewed as “off-limits” by those trying to eat clean, lose weight, or maintain fitness goals. Not all muffins are created equal and while diving into a giant chocolate muffin may derail your healthy efforts, there are healthy, vitamin-packed alternatives that you can easily make at home and grab on your way out the door.

Ingredients: (makes 10-12 muffins depending on size)

• 2 ½ cups almond flour
• ¼ teaspoon salt
• 1 ½ teaspoon baking soda
• ½ teaspoon cinnamon
• 2 eggs
• 3 tablespoon unsweetened applesauce
• 1 tablespoon agave nectar
• 2 overly ripe large bananas
• 1 teaspoon vanilla
• 2 tablespoon chia seeds
• ½ cup blueberries

In a large bowl, mix all dry ingredients, (almond flour, salt, baking soda, cinnamon, chia seeds). In a separate bowl, mix all wet ingredients, (eggs, applesauce, agave nectar, vanilla). Add wet ingredients to the dry and stir until the batter is smooth. Using the bowl that previously held the wet ingredients, mash the bananas and then stir them into the batter. Fold the blueberries into the batter and place even amounts of the batter into 10-12 greased or lined muffin tins. Bake at 350 degrees for 30-35 minutes, or until a toothpick comes out clean.

*Recipe courtesy of www.cleaneatingchelsey.com

A balanced breakfast of protein, carbs and healthy fats will kick-start your day, ensure that you have ample energy, and prevent you from binging later on in the day. Take a moment to fuel up with a delicious and nutritious breakfast, your body will thank you!

Alexandra Conti

Alexandra Conti

Alexandra Conti is a recent graduate from UCSB with a Communication major. As of now, her passions lie in avid running: she completed the LA Marathon in 2012 (raised $2200 for the Susan G. Komen Foundation), the See Jane Run Half Marathon and the San Diego Half Marathon this past March where she had a PR time of 1 hour 51 minutes 34 seconds. One of her goals is to run an international marathon someday either in London or Barcelona. In addition to running she also plays club soccer at UCSB and loves yoga (even though she claims to be terrible at it!) When shes not exercising or studying, she loves to shop and spend time with friends and family!
Alexandra Conti
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