| Healthy Habits |
| Breakfast Ideas courtesy of Delicious Living Magazine Maple-Pecan Quinoa Serves 1 / Quinoa contains 11 protein grams per half-cup— up to 50 percent more than other grains—and supplies all of the essential amino acids. Its complex carbohydrates also give you an energy boost to start your day. Ingredients: 1 cup water Pinch of kosher or sea salt (optional) 1/3 cup quinoa flakes 1 tablespoon pure maple syrup, divided 2 tablespoons chopped pecans, toasted 1/2 teaspoon vanilla extract 1. In small saucepan, bring water to boil. Add salt, if using, and quinoa flakes. Stir and cook for about 1-1/2 minutes or until cereal starts to thicken. 2. Mix in 1/2 tablespoon syrup, most of the pecans, and vanilla extract. Transfer to a small serving bowl. Top with remaining 1/2 tablespoon syrup and remaining pecans. Serve immediately. Nutrition Facts Per Serving: Calories: 288 calories % fat calories: 37, Fat: 12g, Saturated Fat: 1g, Cholesterol: 0mg, Protein: 5g, Carbohydrate: 42g, Fiber: 4g, Sodium: 13mg Green Tea–Berry Smoothie Serves 1 / When you absolutely need breakfast to go, try this super-powered smoothie. Green tea’s antioxidants help prevent cancers, blocked arteries, and even tooth decay; flax provides healthy omega-3 fats; and berries offer fiber and vitamin C. Ingredients: 1/4 cup water, plus more as needed 1 green tea bag 1 tablespoon ground flaxseed or flaxseed oil 1-1/2 cups frozen mixed berries 6 ounces low-fat vanilla yogurt 1/4 cup cranberry juice Honey, to taste (optional) 1. Microwave water on high until boiling. Add tea bag and steep for 3 minutes. 2. Meanwhile, in a blender or food processor, combine ground flaxseed, berries, yogurt, and juice. Blend until smooth. 3. Squeeze and remove tea bag. Add tea to berry mixture and blend until smooth. Adjust consistency with additional water and sweeten with honey, if desired. Nutrition Facts Per Serving: Calories: 338 calories % fat calories: 20, Fat: 8g, Saturated Fat: 2g, Cholesterol: 14mg, Protein: 11g, Carbohydrate: 59g, Fiber: 13g, Sodium: 127mg Orange-Buttermilk Pancakes Serves 2 / Substituting rich-tasting, low-fat buttermilk for whole milk and butter is an easy way to reduce cholesterol and fat intake. This recipe also uses whole-grain pastry flour, which adds fiber and protein. Ingredients: 1/3 cup whole-wheat pastry flour 2 tablespoons all-purpose flour 1-1/2 tablespoons sugar 1/2 teaspoon baking powder 2 egg whites 2/3 cup low-fat buttermilk 1 tablespoon canola spread, melted 1/2 tablespoon orange extract 1/2 teaspoon vanilla extract 1 tablespoon freshly grated orange peel Fresh fruit, orange marmalade, or maple syrup (optional) 1. Sift together flours, sugar, and baking powder; set aside. In a medium mixing bowl, lightly beat egg whites. Add buttermilk, melted canola spread, extracts, and orange peel. Beat until combined. Add to sifted ingredients. 2. Coat a large nonstick frying pan with cooking spray and place over medium heat. Spoon approximately 1/4 cup batter into pan for each pancake. Cook until top appears bubbly and bottom is golden brown. Flip and cook until other side is golden brown. 3. Serve topped with fresh fruit, marmalade, or maple syrup, if desired. Nutrition Facts Per Serving: Calories: 242 calories, % fat calories: 24, Fat: 6g, Saturated Fat: 1g, Cholesterol: 5mg, Protein: 10g, Carbohydrate: 36g, Fiber: 3g, Sodium: 248mg Breakfast Banana Split Serves 1 / A kid-friendly favorite. Rich in potassium and magnesium, bananas may help prevent heart attacks, high blood pressure, and even ulcers. Yogurt is an excellent source of bone-strengthening calcium and is easier to digest than milk. Ingredients: 1 small, ripe banana 4 ounces low-fat vanilla, chocolate, or coconut yogurt 1/3 cup low-fat granola or other crunchy cereal 2 tablespoons shredded unsweetened coconut, toasted 1. Cut banana in half lengthwise and place both halves in a shallow bowl. Spoon yogurt evenly over the middle two- thirds. Top with cereal and toasted coconut. Serve immediately. Nutrition Facts Per Serving: Calories: 385 calories, % fat calories: 17, Fat: 8g, Saturated Fat: 5g, Cholesterol: 9mg, Protein: 10g, Carbohydrate: 72g, Fiber: 5g, Sodium: 84mg |