Wednesday, October 28, 2020

Quick, Healthy, Inexpensive Breakfasts!

Starting your day with a  breakfast will jump start your immune system and fuel your body for the day! Breakfast can be fast, easy and inexpensive. Check out these simple low calorie breakfast options. 

 Rice Cake Crunch
1 Rice Cake
1/4 cup Cottage Cheese
1 Slice of Pineapple (or other fruit choice)
Spread cottage cheese on rice cake and top with fruit of choice.
***FACT: Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases.

Tropical Wake-Up Smoothie
1/2 cup Frozen Peaches
1 cup Yogurt
1/4 cup Orange Juice
Mix all ingredients in a blender until smooth
***FACT: Yogurt is an excellent source of protein, calcium, riboflavin and vitamin B 12. When yogurt is compared to milk, yogurt contains more calcium and protein because of the added cultures in the yogurt.

Strawberry-Banana Frappe
7 Frozen Strawberries
1 cup Strawberry Yogurt
1/4 cup Milk
dash of Vanilla Extract
Mix all ingredients in a blender until smooth!
***FACT: Strawberries contain a range of nutrients like vitamin C and antioxidants, which help build and strengthen your immune system.

Banana Roll-up
1/2 Banana
2 tsp. Peanut Butter
1 tsp. Honey
2 Tbl. Whole-Grain Cereal Flakes
(optional) 1 tsp. pumpkin spice
Spread peanut butter on banana until covered. Drizzle with honey. Mix cereal and pumpkin spice together and roll banana in the mix. Enjoy!
***FACT: Peanut butter contains high protein amounting to about 8g per 2 TBL serving. Protein is an important building block in bones, muscles, cartilage, skin and blood.

Turkey Bagel
1-2 slices Turkey Breast
1 Whole-Grain Bagel
1 slice Low-Fat Cheese
Slice Bagel and add ingredients
***FACT: Turkey is a healthy meat option. It is less calories than most meat, even chicken! It is loaded with protein to build and strengthen your muscles and body building processes. 

Orange Reveille
6 oz can Orange Juice Concentrate (thawed)
1 cup Water
1 cup Nonfat Milk
9 Ice Cubes
1 tsp Vanilla
Mix all ingredients in blender until they reach desired consistency.
***FACT: Orange juice is known to contain a high percentage of Vitamin C, which is helpful in boosting the immune system. 

Peanut Butter Banana Shake
1 cup Milk
1 Tbl Peanut Butter
1 tsp Vanilla
1 Frozen Banana
Blend the milk, frozen banana, and vanilla. While blending add peanut butter. Blend until smooth.
***FACT: Bananas are packed with fiber and potassium. This makes them an excellent snack 

Stuffed Cantaloupe
1/2 Cantaloupe
1/2 cup Cottage Cheese
Dash of Cinnamon
Scoop cottage cheese into hollow section of cantaloupe and sprinkle with cinnamon.
***FACT: Cantaloupe is a rich source of vitamin A, a cup of cantaloupe provides about 103.2% of the daily value for vitamin A and beta-carotene and important nutrient for a healthy vision.

Peanut Butter Melt
1 slice Whole Wheat Bread
1/2 Banana
2 tsp Peanut Butter
Toast Bread, while bread is toasting slice banana. Spread peanut butter on toast and cover with banana.
***FACT: If the label doesn't say "100% whole grain," it may have refined or partial grain blends. Avoid labels that have flour paired with: enriched, bleached, and unbleached. When possible, keep it whole!

Turkey Roll-Up
1 slice Turkey Breast
1 Cheese stick
1 romaine lettuce leaf
Place lettuce on turkey, place cheese stick on top and roll up.
***FACT: The darker the lettuce color the more nutrient dense it is. Romaine lettuce is the most nutrient dense of all the lettuce varieties.

Cottage Raisin Toast
1 slice Raisin Bread
1/4 cup Cottage Cheese
1 tsp. Raisins
Dash of Cinnamon
Toast bread, spread cottage cheese on bread and sprinkle with raisins and cinnamon.
***FACT: Raisins contain healthy vitamins and minerals. They are also fat-free and cholesterol-free, high in antioxidants, and an excellent source of fiber!

Cereal and Milk
1/2 - 1 cup Whole Grain Cereal
1/2 - 1 Low-fat Milk
5 Strawberries or 1/2 Banana sliced
Place ingredients in a bowl.
***FACT: Milk provides your bones with calcium which strengthens and protects.

English Muffin Melt
1 English Muffin
1 slice of Swiss Cheese
Cut english muffin in half. Place 1/2 slice cheese on each muffin. Melt in oven broiler of microwave.
***FACT: Cheese is produced by coagulation of the milk protein casein. Which is why cheese is so high in protein.

Cottage Cheese Delight
1/2 cup Cottage Cheese
2 tsp. Lemon Juice
Dash of Garlic Powder
5 sticks of Celery
Dash of Paprika
Mix all ingredients (except celery) in blender until smooth. Dip celery into mixture and enjoy!
***FACT: Cottage cheese is low in fat and carbs, and very high in protein.

Cream of Wheat and Toast
1 1/4 Cups of water
3 Tablespoons of Cream of Wheat
1/4 teaspoon salt (optional)
1 Slice of Whole Grain Bread
In a cereal bowl combine water, salt and Cream of Wheat. Microwave on high in one minute increments, stirring with a wire whisk after each minute, until desired thickness. Top with desired add-ons. Toast bread and enjoy with your Cream of Wheat.
***FACT: Cream of Wheat provides a great amount of fiber to start off your day with energy and stay full for the whole morning

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