No time for breakfast, got to send the kids to school and get to work? Try these healthy breakfast recipes that take minutes to make. The best part is that they are all less than 400 calories and they include foods that keep your brain cells functioning properly such as berries, nuts, olive oil, veggies, fish and so on.
Yoghurt Parfait
For a good start in the A.M. try adding walnuts (great source of brain-saving omega-3s) and berries (concentrated sources of antioxidants) to plain yoghurt. Add some shredded wheat squares and high-fiber cereal for a good balance of protein and fibre, helping you digest slowly and steadily through the morning
Recipe: Layer ¾ cup of low-fat plain yoghurt with ½ cup shredded wheat squares, ¼ cup high-fiber cereal; 1 Tbsp chopped walnuts, ¼ banana, sliced; and ¼ cup berries.
Nutrition info: 336 cal, 16 g pro, 59 g carb, 10 g fiber, 9 g fat, 2.5 g sat fat, 159 mg sodium
Egg Sandwich
For a twist to the classic egg sandwich you are accustomed to, why not try this healthier option with brain-smart olive oil, tomatoes (rich in antioxidants), spinach and apple on the side. Just looking at the picture makes me salivate!
Recipe: Fill one whole wheat English muffin with one slice reduced-fat Swiss cheese, one slice tomato, three baby spinach leaves, and one egg fried in 1tsp olive oil. Eat with a small apple.
Nutrition info: 375 cal, 19 g pro, 44 g carb, 8 g fiber, 15.5 g fat, 5.5 g sat fat, 342 mg sodium
Berry Banana Smoothie with Toast
If time is really tight for you in the morning, you can whip up this smoothie the night before so you’ll be set to go in the A.M. Filled with antioxidants, omega-3s in flaxseed and fibre from fruits and whole grains, this is power breakfast for the champions.
Recipe: Blend 8 oz fat-free milk with ½ cup frozen berries, ¼ banana, 1 Tbsp ground flaxseed, and 1/3 cup high-fiber cereal. Serve with one slice whole wheat toast topped with ¼ cup regular or no-salt-added 1-percent cottage cheese (whipped or regular); ¼ banana, sliced; and dash cinnamon.
Nutrition info: 361 cal, 23 g pro, 64 g carb, 17 g fiber, 6.5 g fat, 1.5 g sat fat, 597 mg sodium
Cereal with Peaches and Milk
Change a boring bowl of cereal into a yummy breakfast by adding pumpkin seeds and sliced peaches which are good sources of vitamin E, healthy fats, fibre and antioxidants.
Recipe: Mix ¾ cup whole grain cereal with ½ cup high-fibre cereal. Top with 4 tsp pumpkin seeds, 1 sliced medium peach, and 8 oz fat-free milk.
Nutrition info: 348 cal, 18 g pro, 75 g carb, 21 g fiber, 6.5 g fat, 1 g sat fat, 248 mg sodium
Homemade Muesli
To jazz up plain oats, add raisins, apples and almonds for a great taste and satisfying texture. These are awesome source of brain-boosting flavonoids and vitamin E.
Recipe: Mix 1/2 c raw oats with 2 Tbsp raisins, 1/4 c chopped apple, 1 Tbsp slivered almonds (or 6 almonds, chopped), 4 oz low-fat plain yogurt, 2 oz fat-free milk, and 1/2 tsp brown sugar or honey (if desired). Nutrition info: 361 cal, 17 g pro, 57 g carb, 6 g fiber, 8.5 g fat, 2 g sat fat, 114 mg sodium
Lox Toast
A favourite among Asians and Westerners alike, salmon is a good source of omega-3 fatty acids which experts believe to make brain cells communicate better. For a simple meal, top it with cottage cheese on wholegrain toast for a filling, fibre- and protein-rich meal.
Recipe: Top 2 slices whole wheat toast with 1/4 c regular or no-salt-added 1% cottage cheese (whipped or regular), 2 slices red onion, and 2 oz smoked salmon. Serve with 1 medium orange or 6 oz orange juice.
Nutrition info: 338 cal, 24 g pro, 52 g carb, 9 g fiber, 4.5 g fat, 1 g sat fat, 523 mg sodium
Breakfast Quesadilla
Mexican food! This healthy egg wrap is made with feta cheese and salsa for flavour. The good fats from olive oil and antioxidants in the salsa gives you a healthy brain while the filling fibre from the wrap and protein from yoghurt keeps you full throughout the morning.
Recipe: Fill an 8-inch whole wheat tortilla with 1/4 c crumbled reduced-fat feta cheese and 1 egg and 2 egg whites, scrambled in 1 tsp olive oil. Fold in half and microwave (or heat in a skillet) until cheese melts. Top with 2 Tbsp low-fat plain yogurt and 1/4 c salsa. Serve with 4 oz black currant juice or orange juice.
Nutrition info: 352 cal, 23 g pro, 35 g carb, 5 g fiber, 15 g fat, 5 g sat fat, 590 mg sodium
Pumpkin Yoghurt Crunch
Tangy-sweet, crunchy and delicious, this combo of pumpkin, pear, honey and walnuts make a tasty mix of omega-3s and antioxidants to help your brain cells stay young.
Recipe: Stir 1/4 c canned pumpkin; 1/2 small pear, chopped; and 1 tsp honey into 3/4 c low-fat plain yogurt. Top with 1/2 c cereal, 1 Tbsp chopped walnuts, and remaining chopped half pair.
Nutrition info: 362 cal, 19 g pro, 61 g carb, 12 g fiber, 8.5 g fat, 2.5 g sat fat, 177 mg sodium
Waffle Parfait
Top the waffle with brain-boosting berries, yoghurt and flaxseed instead of syrup. This wholesome breakfast is great for the whole family.
Recipe: Top 2 whole grain waffles with 1/2 c frozen berries (thawed), 1/2 c low-fat plain yogurt, and 2 tsp ground flaxseed.
Nutrition info: 367 cal, 24 g pro, 44 g carb, 6 g fiber, 11.5 g fat, 3.5 g sat fat, 367 mg sodium
(Source:Prevention)
