breakfast, healthy eating, Recipes

From My Kitchen: A Breakfast Makeover

One of my favorite meals to have for dinner is breakfast. The problem with a typical breakfast is that it’s usually loaded with extra calories, saturated fat, sugar and cholesterol!  Commercial breakfasts are even worse. Recently I made breakfast for dinner with a few tweaks to make it a little healthier. Keep reading if you would like some tips on how to keep breakfast healthy and delicious!

Tweak #1– Add a green smoothie to supplement the pancakes and eggs with some fruits and veggies. My go-to smoothie recipe is to combine the following.

Simple Green Smoothie (makes 1 tall smoothie or 2 short smoothies)

  • 1 cup frozen tropical fruit blend (Mangoes, pineapple, strawberries, bananas etc)
  • A hefty handful of spinach
  • 1 TB of Flaxseed/Chia seed blend
  • Just enough liquids to make the blender work right. Lately, I’ve been adding  a mix of milk, orange juice and water.

Tweak #2

Veggify your eggs! Whenever I scramble eggs or make an omelet, I load them up with spinach, peppers, onions or even asparagus. For the best flavor, sauté the veggies in a little olive oil, salt and pepper and cook until slightly tender before adding your eggs. Spinach, however, can be added with the eggs, since it wilts very fast.

Veggie Egg Scramble (serves 2)

  • 1/2 medium onion, diced
  • 8 stalks of asparagus, washed and cut into 1 inch pieces.*
  • Olive oil
  • Salt and pepper
  • 4 eggs

Sauté onions and asparagus in olive oil until crisp tender. Whisk eggs and pour into pan, cook until eggs reach desired consistency. Season with salt and pepper. Enjoy!

*Tip on the asparagus- Break bottom woody part of each stem off before chopping, and discard.

Tweak #3

Change your grains. Whether you are making waffles, pancakes, muffins or even coffee cake, you can replace half the white flour with whole wheat flour. The end result is usually a bit denser, but just as delicious and a lot healthier. For french toast, I use whole wheat bread instead of white bread. For an extra nutritional boost, through in a 1/4 cup of oat bran or ground flaxseed to your recipe.

Tweak #4

Skip the butter and use a heart healthy spread. My personal favorite is Smart Balance flax oil blend. And of course don’t forget pure maple syrup, way better than the fake stuff!  Also, when it comes to pure maple syrup, a little goes a long way. Stick to 1-2TB of syrup, as just 1TB has 50 calories!


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