A good day starts with a good meal





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When a person has a variety of health issues, they have to make sure they are planning a healthy breakfast menu. Although there might be some ingredients on their breakfast menu that they might enjoy, a person who is struggling with health issues might have to take some of these off the menu. Here are some other things to keep in mind when a person is taking care of their health by planning a healthy breakfast menu.

First for example, if a person has high blood pressure, then of course they have to make sure that nothing they plan on the menu has a lot of salt or sodium. This means for example that if a person is struggling with high blood pressure, they'll have to take bacon off of their menu. They also need to make sure that they take a look at items such as packaged foods. Cereal for example might be a good source of fiber, but cereal might contain a lot of hidden salt, so a person needs to make sure that they are looking out for these. If a person is eating frozen food for breakfast, then they should know that frozen food is notorious for its level of salt or other forms of sodium. A person needs to make sure that they are looking at the sodium levels in the box before they buy frozen food. Or they can also make sure that they are buying fresh fruits and eggs. None of these foods have any sodium, unless a person adds salt to them. They are also very healthy and filling.

One of the dangers that people have to face when they are planning a breakfast menu, is to make sure that they aren't eating a breakfast that is full of sugar. There are many opportunities for people to eat sugar for breakfast such as syrup, sugar in their coffee and tea, breakfast cereals, and pastries. Again, careful label reading is necessary. If a person wants to sweeten their coffee and tea, then they need to make sure that they use a sugar substitute, particularly if they have diabetes. Fruits and other sources of protein and fiber can be wonderful items to eat for breakfast. Yogurt is very healthy, but one has to make sure that they aren't eating ingredients that are too sugary, particularly the flavors of yogurt than include fruits.

The most important thing when planning a breakfast menu, is to make sure that it is filling. Breakfast is the most important meal of the day, so a person needs to make sure they are getting a wide variety of food to eat. It's important to make sure that when they are trying to be healthy, they are not starving themselves during breakfast. Otherwise, they'll be hungry the rest of the day, and they'll be more likely eat foods that are fattening, or that are dangerous for any health conditions that they might have. One more thing for a person to keep in mind when planning a healthy breakfast menu, is that they don't have to eat traditional breakfast food. It's very common in cultures around the world to eat foods that Americans might consider to be lunch or dinner food. As long as the food is nutritious and filling, if a person feels like eating it for breakfast, they are more than welcome to do so. After all, it taste the same for breakfast as it does for lunch and dinner!

Delicious and healthy breakfast recipes:

One dozen muffins

Ingredients:

2 large eggs
2/3 cup packed light brown sugar
2 medium mashed ripe bananas
1 cup buttermilk
1 cup unprocessed wheat bran
1 cup whole-wheat flour
3/4 cup all-purpose flour
1 ½ teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 cup canola oil
1 teaspoon vanilla extract
1/4 teaspoon salt
1/cup chocolate chips (optional)
1/3 cup chopped walnuts (optional)

Method:

Preheat the oven to 400°F. Coat 12 muffin cups with cooking spray.

Whisk the brown sugar and the eggs in a bowl until smooth. Whisk in the bananas, wheat bran, buttermilk, oil and vanilla.

In a separate bowl mix together the whole-wheat flour, all-purpose flour, baking powder, baking soda, cinnamon and salt. Make a well in the center of the dry ingredients and add the wet mixture to it. Use a rubber spatula to combine the ingredients. Stir in the chocolate chips, if using. Spoon the batter into the muffin cases until they are rather full and sprinkle with the walnuts, if using.

Bake for 15 to 25 minutes or until the tops are brown and they spring back when touched.

Allow to cool in the tin for 5 minutes before removing to a wire rack.

NUTRITION INFORMATION: Per serving:

196 calories
6g fat (1g sat, 3g mono)
36mg cholesterol
32g carbohydrate
5g protein
4g fiber
182mg sodium
167mg potassium
Nutrition bonus: Fiber (17% daily value)

o Southwestern Omelet Wrap

Folding a flat omelet in a whole-wheat wrapper is a delicious and fun high-protein breakfast. These wraps can be made the night before if you never seem to have the time to prepare a good breakfast in the morning. They can simply be placed in the microwave and away you go.

Makes 1 serving

Ingredients:

1 large egg
1 egg white
1/2 teaspoon hot sauce
Freshly ground pepper
1 tablespoon chopped spring onions
1 tablespoon chopped parsley (optional)
2 tablespoons black bean dip
1 9-inch whole-wheat wrap
1 teaspoon canola oil
2 tablespoons grated cheddar cheese
1 tablespoon green or red salsa (optional)

Method:

Set your oven rack 6 inches from the heat source and preheat the broiler. With a fork, briskly mix the eggs, hot sauce and pepper together in a medium bowl. Stir in the spring onions and parsley.

Warm up the black bean dip in the microwave for 10 to 20 seconds. Place the wrap between paper towels and heat in the microwave for 10 to 20 seconds. Spread the bean sauce over the wrap, leaving a border of 1 inch.

Brush a 10-inch non-stick skillet with oil and place onto a medium heat. Add the egg mixture and cook, lifting the edges with a spatula until the bottom is light brown in color. Place the skillet under the broiler until the top of the egg mixture is set. Once it is cooked, place the omelet onto the wrap. Sprinkle with cheese, fold the edges over the omelet on two sides and then roll the wrap around the omelet. Eat immediately with salsa.

NUTRITION INFORMATION: Per serving:

321 calories
17g frat (5g sat, 5g mono)
227mg cholesterol
24g carbohydrate
18g protein
2g fiber
677mg sodium

o Baked Apple-Cinnamon French Toast

This healthy breakfast recipe can be prepared in advance and then simply placed in the oven for a delicious breakfast. The calories of this breakfast are decreased by using nonfat milk rather than whole milk and eliminating the egg yolks. The fat is also reduced by almost 80% with this griddle version.

Makes 12 servings

Ingredients:

3 cups nonfat milk
2 cups pasteurized liquid egg whites
3 tablespoons honey
1 ½ teaspoons vanilla extract
1/4 teaspoon salt
One 1 pound loaf sliced whole-wheat bread
1 cup chopped dried apples
1/2 cup raisins
1 ½ teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1 tablespoon confectioners' sugar

Method:

Whisk milk, egg whites, honey, salt and vanilla in a large bowl.

Trim the crust off the 8 slices of bread and set aside. Cut the crusts and the remaining bread into 1 inch pieces. In another large bowl place the apples, raisins, nutmeg and cinnamon and toss together.

Use cooking spray to coat a 9 by 13 inch baking pan. Place the bread mixture into the pan and lay the reserves crust-less slices evenly on top. Pour the milk mixture over the bread and press the bread down with a wooden spoon to ensure that it is all evenly moist. Cover with parchment paper, then foil, and refrigerate for at least 8 hours.

Preheat the oven to 350°F.

Bake the casserole for 40 minutes covered, then uncover and continue baking for approximately 20 minutes more until it has puffed up and is lightly browned. Allow the dish to stand for 10 minutes. Dust with confectioners' sugar and serve.

NUTRITION INFORMATION: Per serving:

183 calories
1g fat (0g sat, 1g mono)
1mg cholesterol
33g carbohydrate
10g protein
4g fiber
344mg sodium
312mg potassium
Nutrition bonus: Selenium (21% daily value)

o Citrus Berry Smoothie

This is a healthy breakfast in a glass and it is bursting with berries and orange juice. It is a healthy source of carbohydrates and powerful antioxidants.

Makes 1 smoothie

Ingredients:

1 ¼ cups fresh berries
3/4 cup low-fat plain yogurt
1/2 cup orange juice
2 tablespoons nonfat dry milk
1 tablespoon toasted wheat germ
1 tablespoon honey
1/2 teaspoon vanilla extract

Method:

Place the berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth.

NUTRITIONAL INFORMATION: Per serving:

432 calories
3g fat (2g sat, 0g mono)
15mg cholesterol
77g carbohydrate
20g protein
7g fiber
250mg sodium
617mg potassium

Nutrition bonus: Vitamin C (175% daily value), Calcium (63% daily value), Potassium (18% daily value), Magnesium (16% daily value).

There really is no reason why the first meal of the day should not be a healthy breakfast. Therefore try some of the delicious recipes above and discover just how simple and healthy they are.