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5 Quick and Healthy Breakfast Recipes

Breakfast in an important meal, and these 5 recipes will help you start the day off right!
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5 Quick and Healthy Breakfast Recipes When You’re on the Go

All the meals are important. But breakfast may be the most undervalued and abused of the meals. Our bodies and brains require energy to power our natural body processes and keep thing operating normally. By eating a hearty, filling breakfast, you have the energy to work hard, you’re more focused and alert, and generally more productive.  Which is one reason we’ve put together five quick and healthy breakfast recipes for when you’re on the go!

But, as it turns out, according to research done at Tel Aviv University, a hearty breakfast may also help you lose weight. In a 12 week study, 50 overweight women were given the same 1,500 calorie diet: 700 calories at breakfast, 500 calories at lunch, and 200 calories at dinner. However, half the women had their breakfast and dinner meals switched, with the balance of the calories coming at dinner, which is more in line with traditional thinking. Both groups lost weight. However, the larger breakfast group lost 19 pounds compared to 8 pounds for the larger dinner group, and the larger breakfast group lost twice as many inches around the waist.

Different breakfast options - quick and healthy breakfast recipes

(Photo by: Anna Garcia, CC2)

Breakfast isn’t always the easiest meal to make time for, but the benefits are worth the effort. So to help you start getting your breakfast on track, and maybe drop a few pounds as well, here are 5 hearty and quick breakfasts to help you start the day right.

1. Cinnamon French Toast Sticks

This delicious, healthy breakfast, with creamy Greek yogurt dipping sauce, will have you asking for more. Serve these sticks with crisp apples or fresh berries to make this a perfect, well rounded start to the day.

Nutritional Value: This breakfast is a rich source of protein, Vitamin D, Choline, Iron, and Folate. This recipe contains around 500 calories.

Preparation Time: 5 minutes
Cook Time: 2-4 minutes each batch
Serving: 2-3 serving

Ingredients:
· 4 eggs
· ½ cup vanilla nonfat Greek yogurt
· ¼ teaspoon ground cinnamon
· 4 wide slices of a day old bread
· cooking spray

Sauce
· ¾ cup of non-fat vanilla Greek yogurt
· ¼ of cup real or flavored maple syrup
· 1/8 teaspoon ground cinnamon

Preparation:
· Combine all the sauce ingredients in a dipping bowl and set aside.
· Beat the eggs, yogurt and cinnamon in a shallow dish until blended well.
· Cut each bread slice into 3 or 4 wide sticks, and soak them in the mixture, turning them at least once so they’re fully covered.
· Coat a large nonstick skillet with cooking spray, and turn the heat to medium, heating the pan until it is hot. Place the breadsticks in the skillet in two batches. Cook the breadsticks until they are golden brown on both sides, and no visible liquid egg remains. This should take about 1 – 2 minutes per side.
· Serve the French Toast sticks with the dipping sauce. Add a side of fresh sliced apples or berries to help round this delicious breakfast out.

Egg, sausage, tomato scramble - quick and healthy breakfast recipes

(Photo by: jeffreyw, CC2)

2. Egg, Cheddar and Sausage Breakfast Scramble

This is a healthy and delicious scramble you can prepare in minutes!

Preparation time: 1 minute
Cooking time: 8 to 10 minutes
Serving for: 12
Nutrition content: Protein, choline, vitamin D, iron, and calcium.
Calories: 250

Ingredients
· 2 eggs
· 2 tablespoons of milk
· 1 tablespoon of shredded cheddar cheese
· 2 tablespoons of fully cooked breakfast sausage links or sausage patty
· ½ tomato, diced (optional)

Cooking Directions
· Put a nonstick skillet on the over on medium heat.
· Beat the eggs and milk until they blend with milk in a small bowl. Add the sausage. As soon as the skillet is hot, pour the mixture into the skillet and cook until the eggs are done.
· Top with cheese, and tomatoes (if desired) and serve immediately.

3. Breakfast Burritos

These delicious and easy to prepare breakfast burritos are a great way to start the day.

Nutritional Value: Protein, fiber.
Calories: 300
Preparation time: 5 minutes
Cooking time: 5 minutes

1 serving
Ingredients:
· Cooking spray
· 2 eggs
· 2 whole wheat flour tortillas
· ¼ cup shredded cheese
· ¼ cup rinsed, canned beans (black or pinto work well)
· Salsa (to taste)

Cooking Directions:
· Coat a skillet or frying pan with cooking spray, and put on medium heat.
· Drop the eggs in the skillet, and scramble them, cooking until done.
· Place the cooked eggs in the tortillas.
· Sprinkle the cheese over the eggs.
· Place the beans over the cheese and eggs.
· Roll each tortilla tightly into a wrap. Place on a microwave safe plate.
· Microwave for 30 seconds.
· Spoon salsa over the top.

4. Denver Scramble Breakfast Sandwich

This is a delicious egg scramble sandwich is easy and fast to prepare.

Nutritional Value: Protein, vitamin D.
Calories: 210 per sandwich
Preparation time: 3 minutes
Cooking time: 4-5 minutes.
1 serving

Ingredients
· cooking spray
· 2 tablespoons of chopped bell pepper (red or green)
· 1 tablespoon of chopped onion
· 1 egg
· 1-2 slices of thin sliced deli ham, chopped
· Whole-wheat bread or bun

Direction to cook
· Coat a skillet or frying pan with cooking spray, and put on medium heat.
· Crack the egg into the skillet and add the peppers, onions and ham. Cook until the scramble is done. Season with pepper and salt.
· Lightly toast the bread or bun, and then serve the scramble sandwich style.

A bowl of blueberry oatmeal - quick and healthy breakfast recipes

(Photo by: Kristin Brenemen, CC2)

5. Orient Express Oatmeal

If you’re pressed for time, but looking for a delicious and hearty way to jump start your day, consider this berry packed oatmeal!

Calories: 420
Nutritional Value: Protein, fiber.
Preparation time: 2 minutes
Cooking time: 2 minutes
1 serving.

Ingredients
· ¾ cup plain instant oatmeal
· 1 cup 1 or 2% milk
· 1 tablespoon sliced almonds
· ½ teaspoon powdered ginger
· 1 teaspoon honey
· 1 teaspoon ground flaxseed
· 1 tablespoon low fat vanilla yogurt
· Fresh blueberries, strawberries or banana (optional)

Cooking directions:
· Mix the oats, milk, almonds, ginger, honey and flaxseed together in a microwavable bowl.
· Cook on high for 2 minutes.
· Top with the yogurt and, if desired, fresh fruit.

Remember, a good breakfast is one of your most valuable assets for starting the day right. And armed with these quick and healthy breakfast recipes, you have no excuses for skipping out on this important meal! Once you’ve established a breakfast routine, branch out and start trying different recipes. Breakfast was meant to be enjoyed.

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