• 5 Healthy Breakfasts to Jumpstart Your Day

    These breakfasts are easy to make and good for you!

    No matter what your age, it’s important to eat breakfast. The food eaten upon waking is used to refuel the body after a night of sleep and sets the stage for the rest of the day.

    Here are the top 5 reasons to have breakfast before you head out the door. Research shows that people who eat breakfast:

    1. Are more likely to eat healthier.
    2. Are more likely to consume fewer calories throughout the day.
    3. Are more likely to be at a healthier weight.
    4. Are more likely to participate in physical activity.
    5. Are less likely to feel tired and irritable.

     

    While eating breakfast is important, it’s equally important that you make nutritious food choices. Don’t just grab a bowl of sugary cereal or a doughnut on the way out the door. Better breakfast options include a mix of protein, healthy fat, and fiber with little or no added sugar.

    Here are some breakfast ideas that can be eaten quickly before leaving the house or even on-the-go. As an added bonus, they’re warm so they’re perfect on a cold winter morning:

    • Slow cooker oatmeal – Make oatmeal while you sleep so it's ready and waiting for you in the morning.
    • Egg muffins  Cook up a batch of muffins made from eggs mixed with chopped ham, turkey bacon, low-fat cheese or veggies.
    • Breakfast quesadilla  Spread low-fat cheese, mashed beans, and salsa on a whole-wheat tortilla. Fold in half and microwave.
    • Spinach feta egg wrap – Saute spinach, mushrooms, and tomatoes in cooking spray and then add an egg or egg whites, stirring until set. Wrap in a whole-wheat tortilla.
    • Quinoa bake – Mix 1 cup uncooked quinoa with cinnamon, nutmeg, 2 diced apples and 1/4 cup raisins. Put in a square baking dish sprayed with cooking spray. Add 2 eggs mixed with 2 cups low-fat milk and ¼ cup maple syrup and stir. Sprinkle with chopped almonds and bake at 350o for 1 hour.

    These breakfasts can be made in advance and stored in the fridge or freezer and then heated in the microwave in the morning.

    https://demanddeborah.org/womens-wellness/#article/5-healthy-breakfasts-to-jumpstart-your-day 

     

     

     

    As a bonus, check out this awesome Valentine's Day Recipe!

     

    Valentine Rice Krispies Treats

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    • Diabetic 
    • Gluten Free
    • Heart Healthy

    These healthy Rice Krispies treats are made with creamy peanut butter. Turn them into a healthy Valentine snack by cutting out heart-shaped treats. No one will miss the marshmallows!

    Ingredients

    • 6 ½ cups Rice Krispies cereal
    • ½ cup raisins
    • 1 cup creamy peanut butter (or other nut or non-nut butter)
    • ¼ cup maple syrup
    • ¼ cup honey
    • 2 Tbsp trans fat free margarine

    Preparation

    • Lightly coat an 11 x 13-inch baking pan with nonstick cooking spray.
    • In a large bowl, combine Rice Krispies and raisins. Set aside.
    • In a microwave-safe bowl, combine peanut butter, maple syrup, honey and margarine and microwave on high for 1 minute. Remove from microwave and stir.
    • Pour peanut butter mixture over Rice Krispies mixture. Stir to coat the cereal and raisins. Using your hands, press mixture into pan. Refrigerate for 2 hours or overnight, covered.
    • Using a heart-shaped cookie cutter, cut 16 treats. Keep Rice Krispies hearts refrigerated until ready to serve.

    Nutrition Facts

    Serving size: 

    • 1 Rice Krispie Treat 

    Per Serving: Calories: 190; Fat: 9g; Saturated Fat: 2g; Cholesterol: 0mg

    Sodium: 158mg; Carbohydrates: 24g; Fiber: 2g; Protein: 5g

     

    https://demanddeborah.org/womens-wellness/#recipe/valentine-rice-krispies-treats 

    One can substitute One Degree Organic Brown Rice Cereal which can be purchased at the Vitamin Shoppe.

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    or Erewhon Brand on Amazon or at Shoprite. 

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