Berry Breakfast Smoothie
Wake up to a delicious blend of banana, strawberries, blueberries and peanut butter. This fruit smoothie recipe is a good source of protein and fiber.
Ingredients
- 1 banana, cut into chunks
- 1/2 cup fat-free milk (cold in the summer, warm in the winter)
- 1/4 cup frozen unsweetened blueberries
- 1/4 cup frozen unsweetened strawberries
- 1 teaspoon peanut butter
- 1/2 teaspoon honey
Directions
- In a blender, combine the banana, milk, blueberries, strawberries, peanut butter, and honey. Process about 1 minute, or until the consistency of a thick milkshake.
Berry Wafflewich
Prepare the waffle according to the package directions. Spread peanut butter on the waffle. Cup the waffle in your hand, add berries, then squeeze lightly. Think of it as a berry breakfast taco. Healthy Tips for Today - Healthy Breakfast Recipes.
Ingredients
- 1 whole wheat toaster waffle
- 1/2 tbsp peanut butter
- 1/4 C slightly crushed blueberries, blackberries, or raspberries
Directions
- Prepare the waffle according to the package directions. Spread the peanut butter on the waffle. Cup the waffle in your hand, add the berries, then squeeze lightly. Think of it as a berry breakfast taco.
Using egg whites to replace whole eggs in a recipe is a great way to cut fat and cholesterol. It will also increase the volume of food your kids get to eat.
Ingredients
- Vegetable cooking spray
- 2 egg whites
- 2 whole wheat tortillas
- 1/4 cup fat-free cheese
- 1/4 cup rinsed canned beans (such as pinto beans or black beans)
- Salsa (to taste)
Directions
- Spray vegetable cooking spray into a frying pan.
- Scramble the egg whites in the pan and cook to the desired degree of doneness.
- Place the cooked eggs on the tortillas.
- Sprinkle the cheese over the eggs.
- Place the beans over the cheese and eggs.
- Roll each tortilla into a wrap.
- Microwave for 30 seconds.
- Spoon salsa on top
Multigrain Blueberry Waffles
Just like the waffles Mom used to make but better for your heart! These multigrain waffles are high in fiber and low in fat. Perfect for a nice Sunday brunch. Healthy Tips for Today - Healthy Breakfast Recipes
Ingredients
- 1 1/2 cups whole grain pastry flour
- 1/2 cup rolled oats
- 1/2 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1 2/3 cups fat-free milk
- 2 egg whites
- 3 tablespoons packed brown sugar
- 1 tablespoon vegetable oil
- 2 cups blueberries
- 1 1/2 cups sliced strawberries
- 1/2 cup maple syrup
Directions
- Preheat the oven to 200°F. Coat a baking sheet with cooking spray.
- In a large bowl, combine the flour, oats, baking powder, baking soda, and salt.
- In a medium bowl, combine the milk, egg whites, brown sugar, and oil. Add to the flour mixture and stir just until blended. Fold in 1 cup of the blueberries.
- Coat a nonstick waffle iron with cooking spray. Preheat the iron.
- Pour 1/2 cup of the batter onto the center of the iron. Cook for 5 minutes, or until steam no longer escapes from under the waffle-iron lid and the waffle is golden. Place the waffles on the prepared baking sheet and place in the oven to keep warm.
- Repeat with the remaining batter to make a total of 8 waffles.
- Meanwhile, in a small saucepan over medium heat, combine the remaining 1 cup blueberries, the strawberries, and maple syrup. Cook for 5 minutes, or until the berries are softened and the mixture is hot. Serve with the waffles.
Recipe Notes
This batter also makes excellent pancakes. To create your own nutritious convenience mix, double or triple the recipe for the dry ingredients and store in an airtight container in a cool cupboard. To make pancakes, measure 2 cups of the dry mix into a bowl and then add the liquid ingredients from the recipe.
One-Minute Cheesy Mushroom Scramble
Including prep and cook time, this scramble will take you only four minutes (meaning you'll have plenty of time to curl your hair before work).
Ingredients
- 3 eggs
- 1/2 cup presliced fresh mushrooms
- 1 ounce 2% shredded mozzarella
- 1 teaspoon pam cooking spray
Directions
- Crack eggs into bowl. Whisk eggs to break yolks.
- Add mushrooms and cheese.
- Spray Pam on hot pan.
- Add eggs. Cook and scramble until firm
Oatmeal, Buttermilk, and Blueberry Pancakes
Perfect for brunch, these moist, light pancakes are filling, not fattening! Adding oatmeal to the batter is a delicious way to add fiber to your morning meal. Healthy Tips for Today - Healthy Breakfast Recipes.
Ingredients
- 1 1/4 cups quick-cooking oats
- 1/2 cup whole wheat flour
- 3 tablespoons sugar
- 1/2 teaspoon baking powder
- 1/4 teaspoon baking soda
- 1/8 teaspoon salt
- 1 cup low-fat buttermilk
- 1 egg
- 1 egg white
- 1 tablespoon unsalted butter, melted
- 1 teaspoon grated fresh lemon peel
- 1 cup fresh blueberries
- 1/2 cup maple syrup
Directions
- In a bowl, combine the oats, flour, sugar, baking powder, baking soda, and salt.
- In a separate bowl, combine the buttermilk, egg, egg white, butter, and lemon peel. Pour the buttermilk mixture into the oat mixture, stirring until just moistened. Gently fold in the blueberries with a rubber spatula. Refrigerate for 30 minutes.
- Preheat the oven to 250ºF. Coat a large nonstick skillet with cooking spray and heat over medium heat. Spoon four 1/4 cupfuls of batter into the skillet and cook until the tops begin to bubble slightly, about 2 1/2 to 3 minutes. Turn the pancakes and cook 2 1/2 to 3 minutes longer, or until golden and cooked through. Transfer to a baking sheet and keep warm in the oven. Repeat with the remaining batter. Divide the maple syrup over the pancakes.
Ingredients
- 3/4 C plain instant oatmeal
- 1 C 1 percent milk
- 1 tbsp sliced almonds
- 1/2 tsp powdered ginger
- 1 tsp honey
- 1 tsp ground flaxseed
- 1 tbsp low fat vanilla yogurt
Directions
- Mix the oats, milk, almonds, ginger, honey, and flaxseed in a microwavable bowl. Nuke for 2 minutes. Top with yogurt.
Scrambled Eggs with Smoked Salmon, Asparagus, and Goat Cheese
Gourmet breakfast in just 13 minutes? Sign us up! This smoked salmon, asparagus, and goat cheese scramble is full of healthy fats and packed with protein. Healthy Tips for Today - Healthy Breakfast Recipes
Two eggs scrambled in a pat of butter contain approximately 200 calories. So how does Denny's get from 200 to 1,150 with their Heartland Scramble? And how do so many other restaurants sling together scrambles with more than 1,000 calories? Simple: excessive oil and egregious amounts of cheese. This scramble has all the makings of hearty breakfast fare butter, cheese, protein but with healthy fats, fresh vegetables, and a light caloric toll. Serve it with a scoop of roasted potatoes and fresh fruit.
Ingredients
- 1 tbsp butter
- 8 stalks asparagus, woody bottoms removed, chopped into 1" pieces
- salt and black pepper to taste
- 8 eggs
- 2 tbsp fat-free milk
- 1/4 cup crumbled fresh goat cheese
- 4 oz smoked salmon, chopped
Directions
- Heat the butter in a large nonstick skillet or saute pan over medium heat. When the butter begins to foam, add the asparagus and cook until just tender ("crisp-tender" in kitchen parlance). Season with salt and pepper.
- Crack the eggs into a large bowl and whisk with the milk. Season with a few pinches of salt and pepper and add to the pan with the asparagus. Turn the heat down to low and use a wooden spoon to constantly stir and scrape the eggs until they begin to form soft curds. A minute before they're done, stir in the goat cheese.
- Remove from the heat when the eggs are still creamy and soft (remember, scrambled eggs are like meat-- they continue to cook even after you cut the heat) and fold in the smoked salmon.
Recipe Tips
Spend the extra dollar or two to buy the highest quality eggs you can find. Free-range farmers' market eggs are best.
Strawberry Parfaits
Ingredients
- 1 lb strawberries
- 2 cups low fat vanilla yogurt
- 6 tbsps muesli cereal
Directions
- Cut 1 lb strawberries into quarters and divide half among 4 glasses.
- Divide 1 cup low fat vanilla yogurt and 3 Tbsp muesli cereal evenly among glasses.
- Repeat with remaining berries and additional 1 cup yogurt and 3 Tbsp muesli. Top with sliced berries.
Sunrise Sandwich with Turkey, Cheddar, and Guacamole
In this improvement on the Egg McMuffin, we've subbed in lean turkey for Canadian bacon, added lycopene-rich tomato, and crowned it all with a spread of heart-healthy guacamole.
We are firm believers in the splendors of the original Egg McMuffin, along with many of the other ready-to-eat breakfast sandwiches that have followed in its wake. But not all handheld breakfast bites are so virtuous, many of them being flooded with excessive carbs and fat. And even the McMuffin can be greatly improved upon, which is exactly what we do here, subbing in lean turkey for Canadian bacon, adding lycopene-rich tomato, and crowning it all with a spread of heart-healthy guacamole.
Ingredients
- 1 tsp canola or olive oil
- 1 egg
- salt and black pepper to taste
- 2 oz smoked turkey breast
- 1 slice American, Cheddar, or pepper Jack cheese
- 1 thick slice tomato
- 1 whole-wheat English muffin, split and toasted
- 1 tbsp Guacamole or Wholly Guacamole
Directions
- Heat the oil in a small nonstick skillet or saute pan over medium heat until hot. Add the egg and gently fry until the white is set but the yolk is still runny, about 5 minutes. Season with salt and pepper.
- Place the turkey on a plate, top with the cheese, and microwave for 30 to 45 seconds, until the turkey is hot and the cheese is melted.
- Place the tomato on the bottom half of the English muffin and season with salt and pepper. Top with the turkey and egg. Slather the guacamole on the top half of the muffin and crown the sandwich.
Recipe Notes
Smoked meat products can be high in sodium. Look for turkey with fewer than 500 milligrams of sodium per serving.
Please read our previous post Health Tips for Today - World's Healthiest Foods
Also some of our related post Healthy Tips for Today
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