Many people enjoy starting the day with a filling, hot breakfast. However, a
warm morning meal isn't always practical--especially during the hotter months. When it's steamy outside, don't skip this important meal; cool down with these fast and filling recipes.
GRAB AND GO COTTAGE CHEESE CRUNCH
Looking for a high-protein breakfast idea? This one is simple and portable. Make it your own by substituting in your favorite cereals and fruits. A quick and easy on the go breakfast for those busy mornings.
Minutes to Prepare: 5
Number of Servings: 1
Ingredients
1/2 c Peaches in extra light syrup, drained.
1/2c 1% Cottage Cheese
1/2c Raisin Bran Cereal
Directions
Place peaches in 12oz cup; top with cottage cheese and cereal.
Serve immediately. Or, cover and refrigerate until ready to serve.
Number of Servings: 1
223 calories, 2 grams of fat per serving
Fruit Kebabs with Coconut Yogurt
These healthy fruit kebabs are a hit with kids and adults alike! Mix it up with
different combinations of fruit and yogurt.
FRUIT KEBABS WITH COCONUT YOGURT
A great breakfast or serve these fruit kebabs at your next party.
Minutes to Prepare: 15
Number of Servings: 20
Ingredients
1 1/2 c low-fat vanilla yogurt
1 1/2 T flaked coconut
1 1/2 T reduced-sugar orange marmalade
various fruits: melon, pineapple, apples, pears, blackberries, strawberries,
kiwis, etc.
NOTE: If using pear or apple, toss the cut fruit with lemon juice to prevent
browning!
Directions
Combine the yogurt, coconut and marmalade; cover and chill.
Thread fruits alternately onto 20 (6-inch) wooden skewers.
Serve kebabs with coconut dip on the side.
Serves 20: 1 skewer with 1 tablespoon of yogurt
42 calories, 0.5 grams of fat per serving
GOIN' GREEN SMOOTHIE
Drinking your vegetables never tasted so good! This green smoothie recipe might
look a little strange, but trust me when I say you can't even taste the spinach!
It's fruity and light--the perfect breakfast for a hot day, or before a morning
workout.
With the strong flavor of orange and strawberries, combined with creamy banana
and a surprisingly smooth taste from spinach, you get at least 2.5 servings of
fruit & veggies!
Minutes to Prepare: 5
Number of Servings: 1
Ingredients
up to 2.5 cups spinach leaves
1 medium banana
7 good sized strawberries
up to 3/4 cup orange juice
Directions
Put everything in a blender and blend until no more bits of spinach leaf are
whirling around. If you want, you can blend the spinach and orange juice
together first to make this faster!
Makes about 2 cups.
234 calories, 1 gram of fat per serving
NUTTY BANANA GRANOLA
This healthy granola is chock-full of chewy dried fruit and crunchy nuts. Make a
big batch and portion it out into individual baggies for a no-brainer breakfast.
Minutes to Prepare: 10
Minutes to Cook: 30
Number of Servings: 16
Ingredients
1 cup raw almonds
1 small ripe banana
1/2 cup brown rice syrup (or honey or maple syrup)
3 cups barley flakes
5 cups old-fashioned oats (or all oats)
1/2 cup ground flaxseed
1/2 cup unsweetened coconut (optional)
1 tablespoon ground cinnamon
Directions
Preheat oven to 350°F.
Place the almonds in a food processor and process until finely ground, about two
minutes. Add banana and syrup and process for a minute, until ingredients are
smooth and pourable.
Place oats and barley in a large bowl, then pour on the banana mixture. Mix
well.
Spread on a baking sheet and bake for 30 minutes, stirring every 10 minutes.
Makes 16 1/2 cup servings.
Number of Servings: 16
249 calories, 9 grams of fat per serving
PEANUT BUTTER BANANA SMOOTHIE
Creamy peanut butter and sweet bananas are a perfect match in this breakfast
smoothie recipe! Blend one up in the morning for a dose of protein and healthy
fats.
Ingredients
1/2 cup low-fat plain or vanilla yogurt
1 medium banana, quartered
2 tablespoons peanut butter
1 1/2 tablespoons honey
1/4 cup ice cubes
1/2 cup non-fat milk
Directions
Purée all ingredients in a blender until smooth.
Makes 2 serving
230 calories, 9 grams of fat per serving
FRUIT & YOGURT PARFAIT
This healthy parfait is a cinch to make and is full of fiber and protein to keep
you going until lunch!
Minutes to Prepare: 5
Number of Servings: 1
Ingredients
1/2 cup of fat free vanilla yogurt
1 - 2 cups of your favourite berries. I use strawberries, raspberries and
blackberries.
2/3 cup of low fat granola
Directions
mix the vanilla yogurt with your favourite berries. Then top it with granola.
308 calories, 3.5 grams of fat per serving
CHEWY OAT & NUT GRANOLA BARS
These homemade granola bars are great for those busy mornings when you just
don't have time for a sit-down breakfast. Make a batch ahead of time for quick
and filling breakfasts all week long! This homemade alternative to store-bought
granola bars, is a good source of protein, fiber and healthy fats. Tasty and so
simple to make! A quarter cup of raisins (not included here) also make a yummy
addition!
Ingredients
2 cups rolled oats
1 cup quick-cooking oats
1/2 tsp cinnamon
1/8 tsp salt
1/4 cup raw almonds
1-1.5 Tbsp olive or canola oil
1/3 cup pure maple syrup
1/4 cup honey
1/4 cup vanilla-flavored almond milk
1/4 cup shredded coconut
Non-stick cooking spray
Directions
Preheat oven or toaster oven to 350 degrees F.
Process 2 cups rolled oats in blender or food processor until they become
flour-like. Mix "oat flour" with dry ingredients (except coconut) in a bowl.
Add all wet ingredients to the dry mixture and stir until well combined.
Spray a small baking dish (about 5 inches x 12 inches, or similar) with
non-stick cooking spray. Add mixture to the dish, pressing it down with a
spatula. Sprinkle coconut on top.
With a knife, cut the whole sheet into 12 bars. Bake at 350 degrees for 15-20
minutes. Let cool, cut again, and store in an air-tight container for up to one
week.
Number of Servings: 12
220 calories, 5 grams of fat per serving
RAINBOW FRUIT SALAD WITH HONEY-ORANGE DRIZZLE
The sweet drizzle on this easy fruit salad recipe will make you feel like you're
eating a decadent treat for breakfast.
This is also good as a side dish or dessert, this salad made from fresh fruit is
naturally low in fat, saturated fat, and sodium. Plus, it's cholesterol free.
Ingredients
Fruit salad:
1 large mango, peeled and diced
2 cups fresh blueberries
2 bananas, sliced
2 cups fresh strawberries, halved
2 cups seedless grapes
2 nectarines, unpeeled and sliced
1 kiwi fruit, peeled and sliced
Honey orange sauce:1/3 cup unsweetened orange juice
2 tablespoons lemon juice
1 1/2 tablespoons honey
1/4 teaspoon ground ginger
dash nutmeg
Directions
1. Prepare the fruit.
2. Combine all the ingredients for the sauce and mix.
3. Just before serving, pour honey orange sauce over the fruit.
12 servings--Serving Size: 4 oz cup
98 calories, 1 gram of fat per serving
*information compiled from sparkpeople.com and personal training clients.