Cleansing Granola

Need help with being "regular"? Try this high fiber breakfast treat to get you going in the morning!

Fruitful Morning Muesli

Hand on: 5 minutes
Total time: 5 minutes

Makes 4 servings

2 cups quick or old fashioned oatmeal (uncooked)
2 cups unsweetened apple juice
1 and one-half cups fresh fruit (any combination of peaches, nectarines, or strawberries)
1 8-ounce carton of vanilla low-fat yogurt
2 Tablespoons chopped nuts (optional)

Combine all ingredients except nuts; mix well
Cover; refrigerator 8 hours or overnight
Serve cold; sprinkle with nuts, if desired. Refrigerate in airtight container up to 4 days.

Source: www.quakeroatmeal.com

Per serving (with nuts): 293 calories (percent calories from fat, 18), 10 grams protein, 53 grams carbohydrate, 5 grams fiber, 6 grams fat (1 gram saturated fat), 3 milligrams cholesterol, 45 milligrams of sodium.

Nutritional Bonus Points: This healthy breakfast cereal is lower in sugar, fat, and sodium than most store brands of muesli. The addition of yogurt gives you 493 milligrams of potassium (10% of recommendation) and 135 milligrams of calcium (14% of recommendation).

Homemade Energy Bars

Let's face it, energy bars are expensive! Keep your budget low with these homemade energy bars. Add your own goodies to customize it to your taste!

Peanutty Energy Bars

Hand on: 15 minutes
Total time: 1 hour 15 minutes

Makes 16 squares

One-half cup salted dry-roasted peanuts
One-half cup roasted sunflower seeds
One-half cup raisins
2 cups uncooked old fashioned oatmeal
2 cups toasted rice cereal, such as Rice Krispies
One-half cup peanut butter (smooth or crunchy)
One-half cup packed brown sugar
One-half cup light corn syrup
1 teaspoon vanilla

In a large bowl, mix together the peanuts, sunflower sees, raisins, oatmeal, and toasted rice cereal. Set aside.
In a medium microwaveable bowl, combine the peanut butter, brown sugar, and corn syrup. Microwave on high for 2 minutes. Add vanilla and stir until blended.
Pour the peanut butter mixture over the dry ingredients and stir until coated.
Spoon the mixture into an 8-inch by 8-inch pan coated with cooking spray. Press down firmly. (It helps to coat your fingers with margarine, oil, or cooking spray.
Let stand for about an hour, then cut into squares. Refrigerate bars, loosely covered with plastic wrap.

From “Nancy Clark’s Sports Nutrition Guidebook” 3rd edition by Nancy Clark (Human Kinetics $18.95)

Per serving: 205 calories (percent calories from fat, 37), 6 grams protein, 29 grams carbohydrate, 2 grams fiber, 9 grams fat (1 gram saturated fat), 0 milligrams cholesterol, 152 milligrams of sodium.

Nutritional Bonus Points: The nuts and sunflower seeds boost the Vitamin E content, a potent antioxidant, to 15% of daily needs.

Peanut Butter and Banana Breakfast

A simple, easy breakfast to eat on-the-go and keep you energized all morning.

HERE IT IS

2 slices whole wheat toast
2 tablespoons peanut butter
8 banana slices per sandwich
a glass of orange juice

We have had to hurry out the door every day this week. Making these breakfast sandwiches made it easy to eat on the go and kept us satisfied until lunch time.

Source: SimpleDailyRecipes.com

Strawberry Smoothie

Here's another great smoothie recipe that you can make and go! Use frozen fruit for faster preparation, and add any different combination you like!

1/2 cup crushed ice
1 cup orange juice
1 cup nonfat (or regular) vanilla yogurt
6 to 8 ripe strawberries, cleaned & quartered

Blend until smooth in a blender.

Source: SimpleDailyRecipes.com

Pineapple Banana Smoothie

A super-easy smoothie to start your day! You can add any other fruit, fruit juice or your favorite protein or supplement powder to this as well.

One Serving

1/3 cup crushed ice
1 large ripe banana
1/2 cup nonfat vanilla yogurt
1/3 to 1/2 cup unsweetened pineapple juice
Blend until smooth in a blender.

Source: SimpleDailyRecipes.com

Healthy Cranberry Pumpkin Muffins

These Cranberry Pumpkin muffins are moist and delicious. There’s no worries or guilt here, because these are healthy enough for breakfast. Add a hard-boiled egg or two and a portable milk carton, and you've got a full, portable breakfast!




HERE’S WHAT YOU’LL NEED

dry ingredients

1 1/2 cups whole wheat flour
3/4 cups dark brown sugar
1/2 cup old fashion oats
1 teaspoon pumpkin pie spice
1 teaspoon baking soda
3/4 teaspoon salt
1/2 cup chopped pecans
1/4 cup sweetened dried, cranberries
1/4 cup golden raisins
wet ingredients

1 1/4 cup pure pumpkin puree
1/2 cup healthy egg substitute or 2 eggs
1/2 cup all natural applesauce or canola oil
1/4 cup orange juice or water
Preheat oven to 350F degrees. Grease and flour 12 count muffin pan.

FIRST! Baking tip for the dried cranberries & raisins.
Place the cranberries and raisins in a microwave safe bowl and cover with warm water. Microwave on HIGH for 1 minute. This is a speedy way to rehydrate the dried fruit. Drain off the water from the dried fruit. The rehydrated fruit won’t burn when it’s exposed at the top of the baked item.

Now back to mixing it up. In a large mixing bowl, combine all the dry ingredients, including the pecans, rehydated cranberries and raisins. Mix well.

In a small bowl, stir together all the wet ingredients.

Always adding the wet ingredients to the dry ingredients, use a rubber spatula and fold the wet into the dry ingredients. Do not over mix here. Go slowly allowing the flour a chance to absorb the moisture. Make sure all the flour is moisten.

Use either a 2 inch scooper or a large spoon to fill the muffin pan. I filled each muffin cup to the top. These are dense muffins so you can sorta heap the batter.

BAKE for 18-20 minutes.

Store the muffins just like you would Banana Bread, on a plate wrapped with cellophane, or in a resealable storage bag. They will keep well out on the counter in cool temperatures for at least three days.

Source: SimpleDailyRecipes.com

Breakfast To Go in 15 Minutes

Don’t tell me you don’t have time for breakfast. I’ll have you eating a very satisfying breakfast on your way out the door that only takes 15 minutes to prepare. Add some fruit and a carton of milk, and you've got a whole meal!





HERE’S ALL YOU NEED

1 can of grand biscuits (8 count)
3 eggs
3 tablespoons milk
salt & pepper
oven fried bacon or ham lunch meat slices
Preheat oven to 350F degrees. Bake biscuits as directed on package. Inside the 15 minutes it takes to bake the biscuits, scramble eggs and milk, season with salt and pepper and cook over medium heat for 3 to 5 minutes. Right before the eggs set, press them flat in the pan to make them look like one flat pancake. Remove from heat and allow the heat from the pan to finish cooking the eggs through.

Microwave as many slices of bacon as you need. For every two oven fried bacon slices, cook at 70% power for 40 to 50 seconds, long enough to reheat but not overcook. If you don’t have oven fried bacon on hand, then just use your favorite ham lunch meat.

Slide egg pancake onto a plate. Using a 2 inch biscuit cutter, cut egg into individual servings.

YOU’RE READY TO HIT THE ROAD!

You can easily prep the extra biscuits and store in the frig for tomorrow’s breakfast. Wrap the biscuits individually to make them even handier to grab and go. To reheat them, microwave at 70% power for 1 minute or so. Go low and slow, so the biscuit doesn’t get chewy. You’re reheating, not cooking.

Source: SimpleDailyRecipes.com

Joe's Baked Egg Muffins

These egg muffins are delicious, easy to make, and can be eaten for breakfast OR dinner! You can pre-bake a whole muffin tin, refrigerate and reheat - yum!


Here's all you need:
Slices of bread, butter, crumbled bacon, two eggs, a little cream, salt & pepper, a pinch of cheese.

Preheat the oven to 375 degrees.

Butter your muffin tin. Cut edges off each piece of bread to form a square about four inches by four inches. Butter the bread slices. Press each slice gently into the bottom of the muffin cup so that the four edges are pointing up like in the picture. Bake for 3 to 6 minutes, depending on the thickness of the bread, until it is starting to crisp.

Remove tin from the oven, place the bacon, prosciutto or ham on the bottom of each cup. Crack an egg into each cup. Season with salt and pepper, pour a bit of cream on top and cover with cheese to your liking.

Place the muffin tin back into the oven and bake for 10 to 14 minutes until the whites are just set, or to the desired consistency. With a fork or an offset spatula, remove the bread cups, garnish with chives and devour!

Source: SimpleDailyRecipes.com

Breakfast Cereal Muffins

Wonderful breakfast, brunch, or mid-morning snack. This recipe is very versatile. Any kind of cereal works, and you can substitute dried fruit and/or nuts for part of the cereal. If using a cooked, hot cereal like oatmeal, combine with wet ingredients instead of dry.

SERVES 12 , 12 muffins

Ingredients
1 egg
1/4 cup salad oil or vegetable oil
1/2 cup milk
1/4 cup honey
1 cup flour
1/4 cup brown sugar, packed
3 teaspoons baking powder
1 teaspoon salt
2 cups breakfast cereal (like Raisin Bran, All Bran, Corn Flakes, Rice Krispies, etc.)

Directions
1. Preheat oven to 350°F.
2. Grease 12 medium sized (2 3/4" diameter) muffin cups.
3. In a mixing bowl, beat egg and whisk together with oil, milk and honey.
4. In a large bowl combine the dry ingredients; mixed well.
5. Pour the wet ingredients into the dry and stir just until flour is moist (batter should be lumpy).
6. Fill muffin cups 2/3 full with the batter, and bake for 20-25 minutes (until golden brown and a toothpick comes out clean when inserted).
7. Remove from pan immediately.

Recipe courtesy of www.recipezaar.com

Ironman Breakfast

My uncle is an Ironman triathlete, and this is what he always eats on hard training days or before events... He always made it for me when I was little, so it's one of my ultimate comfort foods!

SERVES 1

Ingredients
1/2 cup rolled oat
1 cup water
1/2 cup Grape-Nuts cereal
2-3 tablespoons raisins
1-2 tablespoon honey

Directions
1. Combine oats and water in a very deep microwaveable bowl. Microwave for 3-5 minutes, depending on your microwave wattage. (Alternatively, oats can be cooked on the stove).
2. Remove oatmeal from microwave (careful, it's hot!) and stir in remaining ingredients.
3. Can be made with more raisins, really it's up to your own raisin tolerance :).
4. Sometimes I add slivered almonds or walnuts, depending on my mood and their availability.

Recipe courtesy of www.recipezaar.com

Breakfast Risotto

Want a change from oatmeal? Give this a try!! You can use any type of rice and any type of sausage. Try chicken sausage to cut down on the fat!

SERVES 4

Ingredients
2 tablespoons butter
4 links sweet Italian chicken sausage
1 small chopped onion
1 cup brown rice
1/2 cup dry white wine
3 cups chicken broth, warmed
salt & pepper
1 pinch saffron
freshly grated parmesan cheese
chopped Italian parsley (dried parsley works fine)

Directions
1. Melt butter in large saucepan over medium high heat.
2. Add sausages and break up with fork.
3. Add onion & saute until translucent.
4. Stir in rice.
5. Add wine and boil until liquid evaporates. Add 3 cups chicken broth, saffron, salt and pepper. Bring to a boil. Reduce heat and simmer util rice is tender. Add more broth, if necessary.
6. Serve with parmesan and parsley.

Recipe courtesy of www.recipezaar.com

Breakfast Tortillas

Make these burritos ahead of time and freeze them for a quick, nutritious breakfast on the go. Add eggs to up the protein and enjoy!

SERVES 6

Ingredients
2 cups spinach, firmly packed,washed & chopped
2 cups cooked brown rice
1 cup frozen corn kernels
1/2 cup salsa
6 whole wheat tortillas or corn tortillas

Directions
1. Place the spinach in a saucepan with only the water you washed it in still clinging to the leaves.
2. (If you washed the spinach the night before, place the spinach in the sacuepan and sprinkle a little water over the leaves.) Cook, stirring, until just wilted, about 2 minutes.
3. Remove from the saucepan and drain well.
4. Place the brown rice, corn, and salsa in the saucepan.
5. Cook, stirring, until heated through.
6. Stir in the spinach.
7. Spoon a line of the mixture down the center of each tortilla and roll.

Recipe courtesy of www.recipzaar.com

Yummy Breakfast Bars

Make these bars at the beginning of the week and use them for a quick breakfast on the run or a before practice snack!

SERVES 9

Ingredients
3/4 cup all-purpose flour
3/4 cup granola cereal or toasted wheat germ
1/4 cup sugar
1/2 teaspoon baking powder
1/2 teaspoon cinnamon
1/4 cup butter, melted
1/4 cup honey
1 egg
1/2 teaspoon vanilla
1 cup raisins
1/2 cup chopped walnuts

Directions
1. Grease an 8-inch square pan.
2. Combine flour, granola, sugar, baking powder and cinnamon.
3. Stir in butter, honey, egg and vanilla; mix well.
4. Stir in raisins and walnuts.
5. Press mixture into greased pan.
6. Bake for 20 minutes in a 350 degree oven or until lightly browned.
7. Cool.
8. Cut into bars.

Recipe courtesy of www.recipezaar.com

Banana-Berry Protein Shake

A great way to start your day. Make a double or triple batch and save them in the freezer for the next day.

1 Serving
1 cup of berries (any mix)
1/2 banana
1/2 cup soy milk (or any kind of milk)
1 scoop of whey protein powder
3/4 cup plain yogurt (your choice what kind)
1 cup ice Blend all together.
That's all there is to it. Enjoy.
Yummy jolt of fruit and calcium and protein first thing in the morning.

Modified from Mr. Breakfast.com

Pumpkin Muffins

Pumpkin Muffins

Preheat oven to 350° F
1 1/2 c whole wheat flour
1/2 c ground flaxseed
2 tsp baking soda
1 tsp cloves1 tsp cinnamon
1/2 tsp salt1 c chopped nuts
Optional: 1/2 c semi-sweet chocolate chips
Mix the dry ingredients together.

2 c pumpkin (from a can)
1/2 c plain yogurt
3/4 c honey
1 tsp molasses
2 eggs
Beat eggs and mix together with other wet ingredients.
Mix the wet and dry ingredients together. Place in greased muffin tins. Bake for 20-25 minutes until dry to an inserted toothpick. Makes approximately 15 muffins.

Nutrient Analysis (each muffin):
240 calories; 34 g carbohydrates; 6 g protein; 5 g dietary fiber; 11 g total fat; 6 g polyunsaturated fat. Ground flaxseed: 6.5 g/muffin with 1.5 g omega-32 starch and 2 fat exchanges