A Healthy Breakfast To Start Your Day

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Tamar Genger MA, RD
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Breakfast Quinoa Cakes

This week we’re going to share some of our best breakfast ideas.  Before we get started, let’s find out why breakfast is the most important meal of the day.

Breakfast revs up your metabolism so that you can burn the maximum number of calories to fuel your daily activities.  In America, breakfast is typically the smallest meal of the day and some find it difficult to enjoy much more than coffee.   Research has shown that eating in the morning is essential for optimal performance and overall health.  Kids and adults who eat breakfast tend to do better at school and work and maintain healthier body weight and cholesterol levels as well.

Don’t grab that donut just yet, it does make a difference what you eat.  Refined grains and high sugar foods won’t give you the right kind of energy and won’t help you lose weight.  Your best bet is to choose a meal that combines complex carbs in the form of whole grains, proteins and even fats.   Here are some examples:

  • Whole wheat toast with peanut butter and banana
  • Bowl of high fiber low sugar cereal with low fat milk and blueberries
  • Yogurt and granola
  • Egg and cheese on a whole grain English muffin
  • Whole grain waffle and a veggie sausage patty
  • Spinach and cheese omelet with a whole grain flat bread

For me, eating between 250 and 300 calories is where my breakfast keeps me full and gives me enough energy while still allowing me to stick to a weight loss plan.  And so while I often choose one of the above meal combinations in the right amount for me, I also have created a couple new recipes I hope you might enjoy next time you want to get a great start to your day.

apples-and-cinnamon-quinoa-breakfast

Apples and Cinnamon Quinoa Breakfast

Quinoa is a high protein grain-like ingredient that can be cooked into a hot cereal.  I found that when I cooked it with a diced apple it didn’t even need any sugar. Leftovers were not as appealing for me, so I added an egg and pan fried it in a little oil for a real pancake-like breakfast, Apple Quinoa Pancakes, treat that I ended up eating all week.  I am saving this recipe for Passover too!

squash hash with veggie sausage

One of my goals is to get more vegetables in my diet at breakfast.  For me this is not an easy task until I discovered this wonderful way to recycle roasted squash for a morning surprise,  now I have no reason to miss my 5 a day.

Over the next few days we will be posting a few of our bloggers favorite breakfasts, we hope you get some new ideas and that you will also share some of yours.  What do you like to eat for breakfast?