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