Chocolate For Breakfast? Yes, Please!

Oatmeal with Berries, Chocolate and Almonds

Sick of plain oatmeal? Try this breakfast with staying power – the almonds and berries add filling fiber, with almonds also pumping up the protein content of this instant breakfast! Unsweetened cocoa powder adds flavanoids, but all you’ll notice is how good this breakfast tastes! This recipe uses water to cook instant oatmeal, but feel free to use milk as a great way to increase your calcium intake!

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Ingredients (serves 1):

1 packet instant oatmeal (unflavored) *tip: look for a brand that does not contain many ingredients other than oats – I like Trader Joe’s Oats and Flax Instant Oatmeal

2/3 C water (varies depending on how thick you like your oatmeal)

4 medium strawberries

1.5 Tbsp unsweetened cocoa powder (look for pure cocoa as the only ingredient)

.5 oz slivered almonds (approximately 1/8 C)

rawcocoaDirections:

1. Pour oatmeal packet contents into microwave-safe bowl and add water. Cook in microwave according to package instructions (usually directions require cooking on High for 2-3 minutes).

2. While oatmeal is cooking, wash and dry strawberries. Cut into halves or quarters. Set aside.

3. Remove oatmeal from microwave and stir. Add strawberries, cocoa powder and slivered almonds. Enjoy!

The Goods: What’s Inside?strawberry

Nutritional Analysis Per Serving:

Calories 220 calories, Fat 10 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrate 30 g, Fiber 8 g, Sugar 3 g, Protein 9 g, Sodium 85 mg, Calcium 147 mg

*note: replacing water with nonfat milk will increase calcium and protein content

**strawberry photo courtesy of: http://www.dvo.com/newsletter/monthly/2007/september/images/strawberry.jpg 

***cocoa photo courtesy of: http://www.rawguru.com/store/images/P/raw-cacao-powder-e-big.jpg 

Wrap Up Some Good Nutrition for Breakfast With This Healthy Breakfast Burrito!

On the go or right at home, this recipe is a breakfast MUST! This breakfast burrito takes less than 15 minutes to make and can be wrapped up to eat once at your desk, or it can be enjoyed steaming hot – right off the stove. This is a tasty, satiating breakfast that offers up some great nutrition to fuel your body for the day! I recommend using whole eggs, since most of the nutrition is in the yolk (most scientific studies suggest that the cholesterol in eggs does little to affect cholesterol levels, but if you are concerned about cholesterol or calories, use egg whites instead). Feel good fueling up, knowing that you are supplying your body with folate, beta-carotene, vitamin C, fiber, protein and a ton of other nutrients to get your day going!

Breakfast Burrito

Breakfast Burrito

Ingredients (serves 1):

.5 oz low-fat feta, crumbled (approx 1 Tbsp)

2 Tbsp onions, chopped

1/2 C spinach, raw

2 eggs (or egg white equivalents)

1/2 small tomato

Nonstick vegetable oil cooking spray

1 whole wheat or multigrain tortilla (approx 6 inches in diameter)

Dash ground black pepper

almost done!

Directions:

1. Spray small skillet with nonstick vegetable oil cooking spray. Warm skillet on medium heat.

2. Crack 2 eggs (or pour egg whites into bowl). Scramble with fork or whisk. Set aside.

3. Chop onions. Place in skillet. Allow to cook 5-10 minutes, until translucent and slightly browned. Stir occasionally with spatula.

4. Chop tomato. Add to skillet.

5. Add spinach to skillet. Cook until wilted, approximately 2 minutes. Stir occasionally with spatula.

6. Pour scrambled eggs into skillet. Allow to cook until dry, stirring occasionally  with spatula (approximately 7 minutes.

7. Add feta cheese. Cook for 1 minute, until cheese is slightly melted and warmed. While cheese is warming, place tortilla on microwavable-safe plate and warm in microwave (approximately 20-30 seconds).

8. Transfer skillet contents to center of tortilla. Fold in opposite sides of tortilla to wrap up and slice in half. Enjoy!

*If you are on the go, wrap up the breakfast burrito in tin foil to keep hot and consume as soon as possible.

The Goods: What’s Inside?

now just wrap it up!

Nutritional Analysis Per Serving:

*note: nutritional analysis uses 2 large eggs (not egg whites)

Calories 275 calories, Fat 14 g, Saturated Fat 4 g, Cholesterol 376 mg, Carbohydrate 18 g, Fiber 9 g, Sugar 3 g, Protein 20 g, Sodium 593 mg, Calcium 162 mg

The Best Breakfast You Will Ever Eat

Enjoy waking up to this hearty breakfast! A perfect start to your day that is packed with fiber, protein and tons of vitamins and minerals! For extra antioxidants, enjoy with a steaming hot mug of green tea – Good morning!

Whole Wheat Blueberry Granola Pancakes with Fruit Topping

Ingredients (serves 4):

1 C whole wheat flour

1 tsp baking powder

1/2 tsp baking soda

1 large egg, beaten

1 C low-fat buttermilk

1 Tbsp honey

1/4 C granola (try making your own, if you’re up to it!)

1/4 C blueberries

2 1/2 C mixed berries, set aside (blackberries, strawberries, blueberries – or choose your favorite!)

1/4 C cane sugar

Nonstick vegetable oil cooking spray

Directions:

1. Whisk whole wheat flour, baking powder and baking soda in large mixing bowl

2. Combine wet ingredients (egg, buttermilk and honey) in separate bowl

3. Combine wet and dry ingredients in the large mixing bowl

4. Add granola and 1/4 C blueberries to batter

5. Place small pot on stove and warm over medium heat. Add 2 1/2 C mixed berries and the cane sugar. Allow to cook for 5 minutes, stirring occasionally. Reduce to low heat and allow to cook for 15 minutes, stirring occasionally.

6. While berry topping is cooking, spray large skillet with nonstick vegetable oil cooking spray and warm over medium heat. Place batter on skillet in 1/4 – 1/2 C portions (depends on how small or large you prefer your pancakes!) *Note: one serving is either two 1/4 C portions or one 1/2 C portion.

7. Cook batter until edges are browned (about 5 minutes)

8. Flip pancakes and cook on opposite side another 3-5 minutes, or until browned

9. Place pancakes on plate and top with 1/4 C fruit topping. Serve.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 312 calories, Fat 5 g, Saturated Fat 1 g, Cholesterol 49 mg, Carbohydrates 58 g, Fiber 8 g, Sugar 24 g, Protein 9 g, Calcium 169 mg, Sodium 419 mg,