The Power of Brefuss
Jan 19th, 2012
I am a HUGE believer that breakfast is the most important meal of the day. It jump starts your metabolism, increases your energy level, stabilizes your mood and heightens your ability to concentrate. That being said, you don’t need to wheel yourself over to the Cracker Barrel and shovel in the hash brown casserole to get the benefits of a morning meal. Keep it healthy and nutritionally balanced. Here are 3 of my family favorites…
Banana & Almond Butter Toast
The ‘I don’t have time for breakfast’ excuse cannot be used for this quick recipe. I think even a monkey could slap this one together in under 3 minutes.
1 tablespoon almond butter
1 slice rye bread, toasted
1 banana, sliced
1/4 cup blueberries
1. Spread almond butter on toast.
2. Top with banana slices.
3. Drizzle lightly with honey and add blueberries (optional)
4. Sprinkle of flax seed (optional)
Nutrition: Calories 280; Fat 11g (sat 1g, mono7g, poly 2.5g); Cholesterol 0mg; Protein: 6g; Carbohydrate 44g; Sugars 16g; Fiber 5g; RS 5.6g; Sodium 260mg
Egg & Salmon Sandwich
*My personal favorite*
- 1/2 teaspoon extra-virgin olive oil
- 1 tablespoon finely chopped red onion
- 2 large egg whites, beaten
- Pinch of salt
- 1/2 teaspoon capers, rinsed and chopped (optional)
- 1 ounce smoked salmon
- 1 slice tomato
- 1 whole-wheat English muffin or toast
- Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.
- To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.
Per serving: 214 calories; 5 g fat (1 g sat, 2 g mono); 7 mg cholesterol; 25 g carbohydrates; 19 g protein; 3 g fiber; 670 mg sodium; 221 mg potassium.
Blueberry Banana Smoothie
Serves 2 – My kids love this smoothie any time of the day. I love the fact that I can sneak in flax seeds!
Adding ground flax offers a healthful boost of omega 3s, fiber and protein.
1 fresh or frozen banana, peeled and cut into 2-inch chunks
1 cup frozen or fresh blueberries
6 ounces plain nonfat yogurt
3/4 cup unsweetened soy milk, rice milk or almond milk (more or less to taste)
1 tablespoon ground flax seeds
1 teaspoon agave nectar, or to taste
1/2 cup ice cubes (optional)
Put all ingredients into a blender and purée until smooth. Pour into glasses, top with muesli and serve.
Nutrition: Per serving (about 13oz) 200 calories (40 from fat), 4.5g total fat, 0g saturated fat, 0mg cholesterol, 55mg sodium, 36g total carbohydrate (6g dietary fiber, 23g sugar), 10g protein
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Written by Lea Barlow • Leave a comment
