Quick, Healthy & Cheap Breakfast Ideas!

Rice Cake Crunch

Ingredients:

1 Rice Cake

1/4 cup Cottage Cheese

1 Slice of Pineapple (or other fruit choice)

Directions:

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

Ingredients:

1/2 cup Frozen Peaches

1 cup Yogurt

1/4 cup Orange Juice

Directions:

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

Ingredients:

7 Frozen Strawberries

1 cup Strawberry Yogurt

1/4 cup Milk

dash of Vanilla Extract

Directions:

Mix all ingredients in a blender until smooth!

***FACT: Strawberries contain a range of nutrients, with vitamin C heading the group. They also contain significant levels of phytonutrients and antioxidants, which fight free radicals.

Banana Roll-up

Ingredients:

1/2 Banana

2 tsp. Peanut Butter

1 tsp. Honey

2 Tbl. Cereal

(optional) 1 tsp. pumpkin spice

Directions:

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 fairly high quantities of dietary fiber, amounting to about 8%, which again helps in regulating both blood cholesterol and blood sugar levels.

Turkey Bagel

Ingredients:

1-2 slices Turkey Breast

1 Bagel

1 slice Cheese

Directions:

Slice Bagel and add ingredients

***FACT: Nutrients found in turkey have been found to keep blood cholesterol down, protect against birth defects, cancer and heart disease, aid in nerve function and growth, boost the immune system, regulate blood pressure, and assist in healing processes.

Orange Reveille

Ingredients:

6 oz can Orange Juice Concentrate (thawed)

2 cans Water

1/4 cup Nonfat Dried Milk Powder

9 Ice Cubes

1 tsp Vanilla

Directions:

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. So, you will be less likely to catch various illnesses, such as colds or the flu.

Peanut Butter Banana Shake

Ingredients:

1 cup Milk

1 Tbl Peanut Butter

1 tsp Vanilla

1 Frozen Banana

Directions:

Blend the milk, frozen banana, and vanilla. While blending add peanut butter. Blend until smooth.

***FACT: Due to banana's content in fiber, they help restore a normal bowel function.

Stuffed Cantaloupe

Ingredients:

1/2 Cantaloupe

1/2 cup Cottage Cheese

Dash of Cinnamon

Directions:

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

Ingredients:

1 slice Whole Wheat Bread

1/2 Banana

2 tsp Peanut Butter

Directions:

Toast Bread, while bread is toasting slice banana. Spread peanut butter on toast and cover with banana.

***F.Y.I.: Whole grain If the label doesn't say "100 percent whole grain," it may have many grain blends. Bad words to see paired with "flour" are: "enriched," "bleached," "unbleached," "semolina," "durum" and "rice."

Turkey Roll-Up

Ingredients:

1 slice Turkey Breast

1 Cheese stick

1 romaine lettuce leaf

Directions:

Place lettuce on turkey, place cheese stick on top and roll up.

***F.Y.I.: The darker the lettuce color the more nutrient dense it is. Romaine lettuce is the most nutrient dense of all the lettuce varieties.

Hula Bagel

Ingredients:

1 bagel sliced

1/3 cup Ricotta Cheese

1/4 cup Crushed Pineapple (drained)

Dash of Nutmeg

Directions:

Combine ricotta cheese, crushed pineapple, and nutmeg. Spread mixture on bagel slices.

***FACT: Pineapple contains proteolytic enzyme bromelain which helps in digesting protein. This can help prevent blog clot formation.

Cottage Raisin Toast

Ingredients:

1 slice Raisin Bread

1/4 cup Cottage Cheese

1 tsp. Raisins

Dash of Cinnamon

Directions:

Toast bread, spread cottage cheese on bread and sprinkle with raisins and cinnamon.

***FACT: The health benefits of raisins include relief from constipation, acidosis, anemia, fever, and sexual weakness. Raisins also help in weight gain, eye care, dental care, and bone health.

Cereal and Milk

Ingredients:

1/2 - 1 cup Whole Grain Cereal

1/2 - 1 Milk

5 Strawberries or 1/2 Banana sliced

Directions:

Place ingredients in a bowl.

***FACT: Milk provides good bone health, robust skin, good immune system, prevention of illnesses such as hypertension, dental decay, dehydration, respiratory problems, obesity, osteoporosis and even some forms of cancer. So drink that milk from the cereal bowl!!! (mom was right :) )

English Muffin Melt

Ingredients:

1 English Muffin

1 slice of Swiss Cheese

Directions:

Cut english muffin in half. Place 1/2 slice cheese on each muffin. Melt in oven broiler of microwave.

***F.Y.I.: Cheese is produced by coagulation of the milk protein casein. Which is why cheese is so high in protein.

Cottage Cheese Delight

Ingredients:

1/2 cup Cottage Cheese

2 tsp. Lemon Juice

Dash of Garlic Powder

5 sticks of Celery

Dash of Paprika

Directions:

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.

Waffles

Ingredients:

1 ½ Cups Flour
1-Tablespoon Sugar
1-Teaspoon Baking Powder
½ Teaspoon Baking Soda
½ Teaspoon Salt
2 Eggs
6 Tablespoons Oil
1 ½ Cup Buttermilk
Directions:
Mix all ingredients together and pour ½ to ¾ cups
batter on hot waffle iron.  

*** FACT: Waffles are a good source of carbohydrates because of the flour it contains. Carbohydrates give your body energy to function through out the day that is why it is a good idea to start off your day with something like a waffle. Waffles can also be topped with fresh fruit that can help add nutrients.

Cranberry Orange Muffins

Ingredients:

2 C. Flour

2 tsp. Baking powder

3/4 C. Sugar

1/2 tsp. Salt

1/3 C. Oil

1 Egg slightly beaten

1/2 C. Orange juice

1 tsp. Grated orange rind

1 C. Coarsely chopped cranberries

1/2 C. Chopped walnuts (Optional)

Directions:

Spray 12 muffin tins with Pam. In a large bowl, combine flour, sugar, baking powder and salt. In a small bowl, combine oil, egg, orange juice and orange rind. Stir liquid into flour mixture just until moistened. Add cranberries. Spoon into muffin pan, each spoonful filling 2/3 to 3/4 of the muffin cup, and sprinkle muffin tops with chopped walnuts. Bake at 400 degrees for 20 minutes or until golden brown.

***FACT: The cranberry is a fruit rich in antioxidants that can help prevent bladder infections or urinary tract infections.

Morning Maple Muffins

Ingredients:

2 cups of all purpose flour

1/2 cup packed brown sugar

2 teaspoons baking powder

1/2 teaspoon of salt

3/4 cup milk

1/2 cup butter or margarine, melted

1/2 cup maple syrup

1/4 cup sour cream

1 egg

1/2 teaspoon of vanilla extract

Topping:

3 Tablespoons all purpose flour

3 Tablespoons of sugar

2 Tablespoons of chopped nuts

1/2 teaspoon ground cinnamon

2 Tablespoons cold butter or margarine

Directions:

In a large bowl, combine the flour, brown sugar, baking powder and salt. In another bowl, combine the milk, butter, syrup, sour cream, egg and vanilla. Stir in dry ingredients just until moistened. Fill greased or paper lined muffin cups 2/3 full. For topping, combine the flour, sugar, nuts and cinnamon; cut in butter until crumbly. Sprinkle over muffin tops. Bake 400 degrees for 16 to 20 minutes or until muffins test done. Cool for five minutes before removing from pans ot wire racks. Yield: 16 muffins.

***FACT: Muffins are a good breakfast food because they contain carbohydrates to give you energy. Also when it comes to nuts research has shown that nut eaters can actually help lower their cholesterol by substituting nuts for foods higher in saturated fat as part of a low fat, low cholesterol diet. With their unique combination of fats, carbohydrates and proteins, along with a wide variety of vitamins and minerals, nuts can fit perfectly into a healthy diet that is calorie balanced for weight maintenance. 

 

Breakfast Burritos

Ingredients:

2 eggs

1 1/2 Tablespoons Milk

3 Strips of Turkey Bacon

2 Links of Turkey Sausage

Sprinkle of shredded cheese

1 Tortilla

Directions:

Precook strips of bacon and sausage in microwave or on the stove in a fry pan and cut up into small pieces. Beat eggs and milk together. Scramble eggs in a fry pan. When eggs are clumpy but still look shiny and a bit undercooked put in bacon and sausage pieces. Stir in for a couple of seconds until eggs look done. Take off the heat and sprinkle shredded cheese on top and let sit until cheese is melted.

Place eggs in a tortilla, roll it up, and enjoy.

***FACT: If you are a lover of spicy breakfast meats like bacon and sausage you can run into a problem with fat intake. Try substituting those breakfast meats with a turkey alternative. Turkey bacon and turkey sausage can contain as less as half the fat that is in the regular bacon and sausage and you don't have to sacrifice their delicious taste.

Cream of Wheat and Toast

Ingredients:

1 1/4 Cups of water

3 Tablespoons of Cream of Wheat

1/4 teaspoon salt (optional)

Two slices of bread

Directions:

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, brown sugar, honey, butter, or fruit. Toast bread and enjoy with your Cream of Wheat.

***FACT: Cream of Wheat provides a great amount of fiber to start off your day and the toast helps provide carbohydrates for energy.