Raw Apple Pie Bowl

OH MY WORD!!!  This was sooooo good.  I am totally enjoying my new Crazy, Sexy way of eating.  You will NEVER go hungry and never feel deprived by any means.  This breakfast was fit for a King!  It calls for apples, but I replaced one apple with a large organic Barlett Pear, that I needed to be used up soon.

Ingredients:

 2 large organic apples or 3 medium, diced
 2 bananas, mashed 
 Cinnamon (opt.)
 1 Tbsp ground flaxseed (opt.)

Directions:

1. Mash the bananas in a bowl.
2. Dice the apples and mix in with the apples.
3. Mix in the flax and let sit until thickens.
4. Sprinkle cinnamon on top or just serve

I totally feel like I just ate apple pie for breakfast.  And with the pear in it....it really gave it a kick!

I logged it in Cronometer to see how close I am already to my nutritional goals for the day!

 

 

Sexy Seed Cakes YUM!

I am really enjoying my 21 day Crazy Sexy Cleanse and modified Kris Carr’s recipe a little and came up with this Sexy Seed Cakes Healthy Recipe!  I was wondering how a pancake made with seeds would taste.

 

Ingredients

Makes 5 pancakes
1/4 cup millet
1 Tablespoon chia seeds
1 Tablespoon raw pumpkin seeds
1 Tablespoon raw sunflower seeds
1 Tablespoon flaxseeds
1/4 + 1/8  teaspoons baking soda
1/8 teaspoon sea salt
1 packet (or more) stevia ( I used Liquid Stevia and a little organic coconut sugar)
Pinch of cinnamon
Unsweetened almond milk to thin batter

Directions
Use a coffee grinder for all the seeds except the chia—they don’t need to be ground. Use the grinder for the millet as well, or just use gluten-free flour. Mix all the ingredients with passion. Pour heaping tablespoons of batter onto a hot pan or griddle coated with coconut oil—the best oil for high heat. Cook until the batter starts to bubble and flip when the bottom of the cake is slightly brown.

Then for the Blueberry Syrup…Oh Em GEEEEEE!  That really made this the most amazing breakfast ever.  Almost up there with my Shakeology.  LOL

I just added some blueberries that I had frozen from the summertime….a couple handfuls.  I put them in a pan and added 1 tablespoon of Raw Honey to it and a little coconut sugar.  I heated until it was boiling good.  Then I took it off of the burner and covered it with a lid and just let it cool down.  Breakfast is now being served!!!

My tastebuds have changed so much during this cleanse.  I am on Day 13 of 21 days of the Crazy Sexy Adventure Cleanse, that I am doing with 27 others in a private facebook group.  We are called the Wellness Warriors.  We will be doing future cleanses, so if you are interested in feeling better than you EVER have in your entire life….like you are 21 again , I HIGHLY recommend getting the book Crazy Sexy Diet by Kris Carr.  It has FOREVER changed my life.  I will never look at food the same way.  And I LOVE that I no longer have to count calories, or eat small portions.  I eat tons of good food and I am thrilled at how my body is looking and feeling, after just 13 days on this cleanse.

You can get your own book on the Walmart Website for cheap! Go HERE to get your own copy!  And if you would like to join a future 21 day cleanse for free, come and find me on my Facebook Page and send me a message. Here is the link to my Facebook Page One Healthy Nut.

Love you guys and I am totally here for you…..whatever you need and I will do my best to get more YUMMY recipes on here very soon!

 

Healthy 2 Ingredient Pancakes

I saw this on Pinterest and just had to try it!! YUM!! And I made a Blueberry Topping to go with it!  I will also include that recipe!

 

ALL NATURAL PANCAKE RECIPE... NO PROCESSED ANYTHING!!

- 1 ripe banana
- 2 whole eggs

That’s it. Just mix together in a bowl and make sure the banana is all mashed. Then spray your pan with some "spray & cook" or coconut oil. On a low to medium heat, scoop some of the batter into the pan & give it about 20-30 sec, flip, and done! Serve and eat!

*Some advice would be to make them small so its easier to flip

Under 250 calories, nearly 14g of protein! No processed anything! These pancakes are gluten free, low calorie.

Blueberry Sauce Recipe

Ingredients

• 1 cups fresh or frozen (not thawed) blueberries
• 1/8 cup honey ( I use Raw Honey...this is the one I use http://sleepingbearfarms.com/about-raw-honey/
• 1  tablespoons lemon juice

  Directions

1. Stir blueberries, honey, lemon juice in a medium saucepan. Bring to a boil; reduce heat to maintain a simmer and cook, stirring occasionally, until thickened, about 15 minutes. Let cool for 10 minutes; serve warm.

Tips & Notes

• Make Ahead Tip: Store in an airtight container in the refrigerator for up to 1 week or freeze for up to 1 month.

Nutrition

Per tablespoon: 21 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 6 g carbohydrates; 0 g protein; 0 g fiber; 0 mg sodium; 15 mg potassium.
As you can see from the photo below....I do NOT starve myself...I eat a ton of food and I am thinner than have been in a very long time and I finally got rid of that old muffin top, I used to sport. LOL  If you have not already read Eat to Live by Joel Furhman, Crazy Sexy Diet by Kris Carr and The China Study....I HIGHLY recommend reading all 3 of them.  They truly changed my life and the way I look at food and the way that I eat.  Read them cover to cover.  Gaining the knowledge is what will make you successful with this new way of living!  I absolutely adore it! With that said....Breakfast is served!

Sherri =)

Overnight Refrigerator Steel Cut Oats

 

http://thelemonbowl.com/2012/09/overnight-refrigerator-steel-cut-oats.html

Paleo No Oat Oatmeal

2 servings

• 1/4 cup walnuts
• 1/4 cup pecans
• 2 Tbs ground flax seed
• 1/2–1 tsp ground cinnamon
• dash of freshly ground nutmeg
• 1/4 tsp ground ginger
• 1 Tbs almond butter
• 1 banana, mashed
• 3 eggs
• 1/4 cup unsweetened almond milk (add more if desired)
• 2 tsp pumpkin seeds
• 1 handful of fresh berries (optional)

Instructions

1. Add walnuts, pecans, flax seed and spices to a food processor and pulse mixture to a course grain (make sure to stop before it is ground into a powder). Set aside.
2. Whisk together eggs and almond milk until the consistency thickens and becomes a loose custard.
3. Thoroughly blend the mashed banana and almond butter together and add it to the custard, mixing well.
4. Stir in the course nut mixture.
5. In a medium saucepan, warm the mixture on the stove until the “no-oatmeal” reaches the desired consistency; this should only take a few minutes. Stir frequently.
6. Sprinkle pumpkin seeds and berries on top. Add more almond milk if desired.

http://www.paleoplan.com/2011/06-01/no-oat-oatmeal/

Raw Buckwheat Breakfast

Inspired by Renegade Health.
Yield: Four 1-cup servings.
Porridge:

• 2 cups raw Buckwheat Groats, (note: this is not the same as Kasha or toasted buckwheat) soaked in water for minimum of 1 hour or overnight
• 1.25 cups non-dairy Milk (I use vanilla almond milk)
• 2 tbsp chia seeds
• 1/4 cup Honey, or to taste
• Pinch of kosher salt
• 1 tsp pure vanilla extract
• 1 tsp cinnamon

Optional Toppings:

• Chopped fruit or dried fruit (banana, Berries, kiwi, apple, peaches, nectarines, raisins, mango, etc)
• Chopped nuts and or seeds (I used almonds)
• Nut Butter
• Toasted coconut, chocolate chips, etc

Directions:
1. In a bowl, pour 2 cups of raw buckwheat groats (not Kasha, but RAW buckwheat groats) and 4 cups of water. Soak for at least 1 hour or overnight. After soaking, rinse well in a strainer several times.
2. Place buckwheat groats in food processor or blender, along with the almond milk, chia seeds, and vanilla. Process until combined and slightly smooth. Now add in the sweetener and cinnamon to taste (I found 1/4 cup of sweetener was enough, but others might like a bit more or less than that).
3. Scoop into bowls or parfait glasses and add your desired toppings & mix-ins. Serve immediately cold. Place leftovers into fridge and enjoy for the next few days. Makes 4 cups at about 385 calories per cup (using 1/4 c maple syrup, but without toppings).

http://ohsheglows.com/2011/07/11/raw-buckwheat-breakfast-porridge/

Fruity Baked Quinoa

Enjoy for breakfast, lunch, dinner or a snack!
Baked Fruity Quinoa: Gluten, Sugar & Dairy Free
Ingredients

• 2 cups cooked quinoa*
• 1 teaspoon ground cinnamon
• 1/2 teaspoon salt
• 1 egg, lightly beaten
• 1/2 teaspoon Sweetleaf liquid vanilla stevia
• 1 banana, mashed
• 1 cup chopped mango
• 1/2 cup raspberries

Directions
* Cook 1 cup of dry quinoa in a large pot with 2 cups of water. Bring to a boil, cover and simmer for 15 minutes until all water is absorbed.
Preheat oven to 350 degrees. In a large bowl mix together the quinoa, cinnamon and salt. Add the egg, stevia and banana until combined well. Gently mix in the chopped mango. Spray a pie plate with nonstick cooking spray. Press mixture into pie plate. Bake for 20- 30 minutes until quinoa is lightly  browned on top.
Nutrition Info
Servings: 4* Calories per serving: 190* Fat: 3g* Fiber: 5g* Carbs: 35g* Protein: 6g* Points+: 5*
or make into smaller portions
Servings: 6* Calories per serving: 127* Fat: 2g* Fiber: 3g* Carbs: 24g* Protein: 4g* Points+: 3*

http://www.sugarfreemom.com/recipes/fruity-baked-quinoa-gluten-sugar-dairy-free/

Savory Oatmeal

This is hardly a recipe, and really, I suggest you go with your favorite basic recipe for oatmeal (I usually go with 1/2 cup of oats and 1 1/2 cup of water -- this will make me two servings). I used steel cut oats here because I felt the texture would lend itself well to savory preparation (although I am sure rolled oats would be good as well). What is key here is that you use the best possible ingredients you can find. I know, when is that ever not key right? Well, in this case more than others as there are so few ingredients so each is a major player. Now place one serving of hot oatmeal in your favorite cuddle bowl. Top with a couple of swirls of olive oil, a sprinkling of sea salt flakes, a grinding of black pepper, and generous shavings of parmesan cheese. Now tuck in and prepare to be converted. I suggest keeping the condiments near because you may want to adjust as you work through you bowl. I definitely like adding more parmesan at some point.

http://80breakfasts.blogspot.com/2011/03/breakfast-36-savory-oatmeal.html

Eat to Live Diet: 8 Easy Breakfast Ideas

The Eat to Live Diet was created by Dr. Joel Fuhrman to help individuals lose weight. On Dr. Fuhrman’s plan, dieters may lose up to 20 pounds in six weeks. The concept of this diet is based on the belief that to maintain a healthy weight, dieters must eat foods that are nutrient dense while low in calories. The Eat To Live Diet provides two plans, a vegetarian plan that will present the fastest method to lose weight and a moderate option that includes limited amounts of animal proteins. Recommended foods include raw vegetables, beans, tofu and fruits. Refined carbohydrates are to be avoided on this diet. Below is a list of easy Eat To Live Diet breakfast ideas.

Meal Idea #1-Vegetarian Meal Plan: Oatmeal with Nuts

• 1/2 cup oats
• 1 cup water
• 1 oz walnuts
• 1 oz raisins
• 1 orange

Cook the oatmeal according to the directions. Once oatmeal is cooked, stir in nuts and raisins. Enjoy with an orange.

Meal Idea #2-Vegetarian Meal Plan: Baked Apple

• 1 Apple
• 1 oz raisins
• 1 tsp cinnamon

Preheat the oven to 375 degrees. Simply core an apple and peel a one-inch strip around the middle of the apple. Place apple upright in an ungreased baking dish. Add raisins and cinnamon to the center of the apple. Pour ¼ inch of water into the bottom of the baking dish. Bake, uncovered, for 30 to 40 minutes or until apple is tender when pierced.

Meal Idea #3-Vegetarian Meal Plan: Dried Fruit

• 5 dried apricots
• 1 cup soy milk

For this quick and easy meal, simply soak the apricots in soy milk over night. In the morning, enjoy!

Meal Idea #4-Vegetarian Meal Plan: Fruit and Seeds

• 1 grapefruit
• 3 pineapple slices
• 1 oz sunflower seeds

Enjoy this fruit-based breakfast by simply peeling and enjoying the grapefruit with a side of pineapple and seeds.

Meal Idea #5-Non-Vegetarian Meal Plan: Protein Rich Oatmeal with Fruit

• 1 cup oats
• 1/2 cup water
• ½ cup soy milk
• 1 tbsp flax seed
• 1 banana
• 1 oz raisins

This hearty breakfast supplies fiber, protein and a range of nutrients. Cook oats according to the directions with the water and soy milk. Once warmed, mix in flax seed and raisins. You can decide to chop the banana and stir into the oats or simply enjoy it along on the side.

Meal Idea #6-Non-Vegetarian Meal Plan: Fresh and Dried Fruit Blend

• 1 pear
• 5 dried apricots or prunes
• 1 cup soy milk

Soak the dried fruit overnight in skim or regular soy milk. Enjoy the dried fruit with a sliced pear in the morning.

Meal #7-Non-Vegetarian Meal Plan: Oats and Berries

• ½ cup oats
• 1 cup light soy milk
• 1 tbsp flaxseed
• 1 tsp cinnamon
• ½ cup berries

Cook the oats with soy milk according to directions. After it’s warmed, add flax seed, cinnamon and ½ cup of berries to the oatmeal. Select red raspberries, strawberries or blueberries.

Meal #8-Non-Vegetarian Meal Plan: Egg White Omelet

• 2 egg whites
• ½ cup tomatoes, diced
• ½ cup mushrooms, diced
• ½ medium bell pepper, diced
• ½ medium onion, diced

For this filling breakfast, sauté the onion, pepper and mushrooms in a nonstick skillet over medium heat until soft. Add the egg whites and cook until the eggs set.

 

Apple Cinnamon Refrigerator Oatmeal

Ingredients

• 1/4 cup uncooked old fashioned oats
• 1/3 cup skim milk
• 1/4 cup low-fat Greek yogurt
• 1-1/2 teaspoons dried chia seeds
• 1/2 teaspoon cinnamon
• 1 teaspoon honey, optional (or substitute any preferred sweetener)
• 1/4 cup unsweetened applesauce, or enough to fill jar

Directions

In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds, cinnamon and honey. Put lid on jar and shake until well combined. Remove lid, add applesauce and stir until mixed throughout. Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled.

Weight Watchers PointsPlus: 5 points (4 points without honey)

http://www.theyummylife.com/recipes/221/Apple+Cinnamon+Refrigerator+Oatmeal

Peanut Butter and Dark Chocolate Oatmeal

Ingredients:
Yields 4-6 servings

2 1/4 cups old fashioned oats
3 1/4 cups soy milk
3 tablespoons unrefined sugar
1/3 cup smooth peanut butter
3 tablespoons dark cocoa powder (has more antioxidant properties than regular cocoa)
4 tablespoons dark chocolate chips
4 tablespoons flax seed meal (optional, wheat germ or oat bran will also work well)

Place all ingredients In a heavy saucepan and cook over medium to high heat, stirring frequently until it boils. Reduce heat and simmer for 5-10 minutes, or until milk has been absorbed and the oats have softened.

Served with extra chocolate chips, almonds and extra soy milk if desired.

I have not tried making this in a microwave but I am sure it will also work well as long as you stir in between.

Nutrition facts are calculated based on the recipe giving 4 servings. This is high in iron, and manganese.



http://eatgood4life.blogspot.com/search/label/Breakfast

Cranberry and Oatmeal Breakfast Muffins

Ingredients:
Makes 16-18 regular size muffins or 6-7 jumbo ones

2 ripe bananas, mashed
1  egg
1/4 cup olive oil
1/3 cup low fat organic milk
3/4 cup unrefined sugar
1 cup whole wheat pastry flour (you can substitute 1/4 cup flax seed meal for the flour to increase soluble fiber)
1  3/4 cup oats
3 teaspoons baking powder
1/4 cup walnuts, chopped
1- 1 1/2 cup fresh cranberries
Pinch of cinnamon

Preheat oven to 350F degrees. Line muffin pan with muffin paper cups.

In a bowl combine bananas, milk, oil, sugar and egg. Add dry ingredients, flour, oats, cinnamon and baking powder and whisk until well incorporated. Fold in cranberries and walnuts.

Spoon one to two tablespoons of the mixture evenly into each muffin cup. Bake for 25-30 minutes or until tester comes out clean.

Make sure you remove muffins immediately after they are done. Let them cool on a wire rack.

 
Nutrition facts calculated based on the recipe giving 14 servings. 1 muffin = 1 serving


http://eatgood4life.blogspot.com/search/label/Breakfast?updated-max=2012-04-02T06:05:00-07:00&max-results=20&start=6&by-date=false

A better bowl of oatmeal

One of the best quick breakfasts you can prepare is a bowl of oatmeal, especially if you are active and health conscious. Learn how to make it taste better!

One of the best quick breakfasts you can prepare is a bowl of oatmeal, especially if you are active and health conscious. Oatmeal is rich in complex, energy-sustaining carbohydrates, low in fat and high in fiber. What's more it is economically priced and easy to make!

Oatmeal is becoming so mainstream that it's available in disposable heat and serve containers and many flavors, including one with little sugar dinosaurs intended for picky kids. Did you ever notice while you were paying four times the price of a container of plain oats for a 10 packet box of flavored oatmeal that you were also buying 13 grams of sugar and less than an adult female serving in every packet?

Try some of these delicious and frugal oatmeal variations that pack the same energy and flavor without the high price point and added sugar of flavored oatmeal packets.

Ideas For Oatmeal

Apple Cinnamon:	Add chopped apple or a few teaspoons of natural, unsweetened applesauce to oatmeal and cook. Sprinkle with cinnamon.
Maple & Brown Sugar	Use sugar-free pancake syrup and a dash of cinnamon or artificial brown sugar replacement by Sugar Twin that is now available.
Fruit & Cream:	Add a little milk or vanilla protein powder and a few strawberries, blueberries, peaches, or a teaspoon of sugar free preserves.
Maple Walnut:	Add 1 tbsp sugar-free pancake syrup and a few chopped walnuts.
French Vanilla:	Add 1 tsp vanilla, a splash of low-fat milk, and a packet of artificial sweetener.
Cinnamon Raisin:	Try using a few dashes of cinnamon, a splash of sugar-free maple syrup and a teaspoon of raisins.
Protein Boost:	Stir in 1 scoop of your favorite protein powder.
Butter Pecan:	Add a splash of imitation butter flavor, teaspoon of Promise fat-free butter replacement or a few dashes of Butter Buds and a teaspoon of chopped pecans.
Other Grains:	Try a multi-grain hot cereal, 5 or 7-grain hot cereal, oat bran, or get even fancier and splurge on some imported McCann Steel Cut Oatmeal for a little change of pace when you are bored with regular oatmeal. Any of the flavor varieties listed above work well with these complex carbohydrate hot cereals.

Stella's Kitchen Tips

On the Go? If you buy oatmeal in packets under the guise of convenience, remember they only contain 1/3 cup of oatmeal. A snack sized sandwich bag has just enough room for a true ½ cup sized serving of oatmeal. You can quickly pack a few without even having to measure and reserve them in the pantry for days when you need to grab and go.

http://www.bodybuilding.com/fun/stella4.htm

Oatmeal 5 Ways

Oatmeal is a quick simple breakfast. Warm on the tummy, keeps you feeling nice and full all morning long, plus it’s helpful to the cholesterol levels too!

I know for me personally…if I’m going to eat (and enjoy) oatmeal, it has to be heavily “flavorized.” And by “flavorized,” I mean it has to have enough sweetness and flavor from some other ingredient to make it palatable.

When it comes to oatmeal, I guess I’ve got a tough palate!

So if you’re like me, or if you’re just looking for a new option for your bowl of “warm your tummy” oatmeal, try out these options…

1. Mix in some diced apples with some sprinkles of cinnamon and nutmeg plus a little sweetener*.

2. Top the warm oatmeal with yogurt, dried cranberries and a few sprinkles of cinnamon.

3. For an indulgent bowl of oatmeal, swirl in peanut butter with chocolate chips (or cocoa powder plus sweetener*).

4. Toss some chopped nuts on top too. Walnuts go great with apples and dried fruit and pecans work well with the maple flavor!

5. And for a little boost of Omega 3s, sprinkle some ground flaxseed over top. Won’t change the taste one bit!

*sweetener = honey, maple syrup, brown sugar

Read more: http://www.5dollardinners.com/2011/03/oatmeal-5-ways.html#ixzz1oNYTlaeT

Jillian Michaels Fat Burning Breakfasts

Wake up your metabolism every morning with any one of these 350-calorie meals.

Veggie Scramble
Cook 10 cherry tomatoes, 1 cup sliced portobellos in a nonstick pan until soft. Add 1 whole egg, 1 egg white; scramble until cooked. Serve with 1 slice whole-grain toast topped with 1 teaspoon almond butter, 1 tsp raw honey.
324 calories per serving, 16 g fat (3 g saturated), 32 g carbs, 6 g fiber, 19 g protein

Yogurt Parfait
In a bowl, layer 9 ounces nonfat plain Greek yogurt, 2 tablespoons chopped walnuts, 1 cup berries.
357 calories per serving, 16 g fat (4 g saturated), 27 g carbs, 9 g fiber, 29 g protein

Filling Frittata
Cook 1/2 cup chopped red onion, 1/2 cup chopped red bell pepper in a pan coated with cooking spray, 3 minutes. Add 2 oz low-sodium deli turkey breast, chopped; cook until heated through, 2 minutes. Remove from heat. Stir in 1 whole egg and 1 egg white, beaten; 1/2 cup part-skim ricotta; 2 tsp chopped fresh basil. Heat under broiler until frittata puffs, 2 to 3 minutes.
360 calories, 15 g fat (7 g saturated), 19 g carbs, 2 g fiber, 37 g protein

Lox and a Schmear
Stuff a 6 1/2-inch whole-wheat pita with 2 oz nitrate-free smoked salmon, 3 red onion slices, 1 wedge The Laughing Cow Light Creamy Swiss cheese.
344 calories per serving, 6 g fat (2 g saturated), 52 g carbs, 7 g fiber, 21 g protein

Honeyed Waffles
Spread 2 tsp almond butter, 2 tsp raw honey on 2 toasted frozen whole-grain waffles. (Look for whole-wheat flour as the first ingredient.) Top with 1/2 banana, sliced.
362 calories per serving, 15 g fat (3 g saturated), 51 g carbs, 4 g fiber, 9 g protein

Egg and Cheese
Cook 1 egg to your liking in a pan coated with cooking spray. Place egg, 1 slice cheddar on a toasted whole-grain English muffin. Serve with 1/2 apple.
344 calories per serving, 15 g fat (8 g saturated), 37 g carbs, 7 g fiber, 18 g protein

Eat and Run
1 hard-boiled egg; 1 medium banana; 3 tbsp unsalted almonds
323 calories per serving, 19 g fat (3 g saturated), 32 g carbs, 6 g fiber, 13 g protein

Southwestern Slam
Sauté 1/2 cup corn with 1/4 cup canned black beans (rinsed and drained), 1/2 cup chopped red bell pepper, 1/4 cup chopped red onion, 1/4 tsp ground cumin, a pinch of cayenne pepper (optional) in a pan coated with cooking spray until pepper and onion are soft, 5 minutes. Add 1 whole egg, 1 egg white, 2 tsp chopped fresh cilantro; scramble until eggs are cooked, 4 minutes. Serve with 2 cups cubed papaya.
348 calories per serving, 6 g fat (2 g saturated), 60 g carbs, 12 g fiber, 18 g protein

Broiled Grapefruit
Drizzle 1 tsp raw honey over 2 grapefruit halves. Heat under broiler until honey begins to bubble and grapefruit starts to brown, about 5 minutes. Serve with 1 slice whole-wheat toast topped with 1 1/2 tbsp almond butter.
353 calories per serving, 16 g fat (2 g saturated), 50 g carbs, 6 g fiber, 9 g protein

Make-Ahead Muesli
Mix 1/2 cup rolled oats (not instant), 2 tsp raw honey, 2 tbsp chopped walnuts, a dash of cinnamon in a bowl. Add 1 cup water; cover with plastic wrap; refrigerate overnight. Serve topped with 1 apple, chopped.
349 calories per serving, 13 g fat (1 g saturated), 56 g carbs, 8 g fiber, 8 g protein

Almond Muffin
Spread 1 1/2 tbsp almond butter on a whole-wheat English muffin. Serve with 1 kiwifruit or 1 orange.
331 calories per serving, 16 g fat (2 g saturated), 43 g carbs, 8 g fiber, 10 g protein

Berry Smooth
Blend 1/2 cup fresh berries, 1/4 cup rolled oats, 1 cup So Delicious coconut milk, 3 tbsp whey protein powder. Add water to thin or ice to thicken.
338 calories, 8 g fat (6 g saturated), 26 g carbs, 6 g fiber, 41 g protein

Coffee Shop Special
Starbucks Perfect Oatmeal With Nut Medley Topping, 12 oz nonfat latte
340 calories, 12 g fat (2 g saturated), 42 g carbs, 4 g fiber, 17 g protein

Breakfast Bowl
1 1/2 cups high-fiber cereal (like All-Bran); 1/2 cup skim milk; 1/2 banana, sliced
349 calories, 5 g fat (1 g saturated), 90 g carbs, 29 g fiber, 19 g protein

Oatmeal
Cook 1/2 cup regular rolled oats (not instant) in 3/4 cup nonfat milk, 1/4 cup water. Top with 1/4 cup blueberries.
386 calories, 5 g fat (1 g saturated), 66 g carbs, 9 g fiber, 19 g protein

Subway Breakfast
One Egg White and Cheese Muffin Melt; 1 medium banana; 1 cup nonfat milk
336 calories, 5 g fat (1 g saturated), 57 g carbs, 8 g fiber, 22 g protein

Best and Worst Breakfast Cereals

The Best Breakfast Cereals

Here are the cereals that came across as being the most healthy. To be considered, they had to contain absolutely no trans fat. Second, they had to contain no saturated fat. Third, they had to contain little to no sugar. Then, fiber content was taken into account.

Protein content and HFCS (high fructose corn syrup) were also considered.

* Cheerios (General Mills)
* Shredded Wheat (Post)
* Fiber One (General Mills)
* Grape Nuts (Post)
* Wheaties (General Mills)
* Total (General Mills)
* GOLEAN Cereal (Kashi)
* All-Bran (Kellogg's)
* Wheat Chex (General Mills)

The Worst Breakfast Cereals

Any cereal that contained trans fat was automatically added to this list, as trans fat is easily the most unhealthy ingredient a cereal could have. Every cereal that contained 10 or more grams of sugar per serving (sugar which didn't come from actual fruit) made this list as well.

* Honey Smacks (Kellogg's)
* Corn Pops (Kellogg's)
* Apple Jacks (Kellogg's)
* Franken Berry (General Mills)
* Trix (General Mills)
* Eggo Cereal Maple Syrup (Kellogg's)
* Basic 4 (General Mills)
* Smorz (Kellogg's)
* Oreo O's (Post)
* Froot Loops (Kellogg's)
* Cocoa Puffs (General Mills)
* Count Chocula (General Mills)
* Waffle Crisp (Post)
* Reese's Puffs (General Mills)
* Mini-Swirlz Cinnamon Bun (Kellogg's)
* Frosted Krispies (Kellogg's)
* Cocoa Pebbles (Post)
* Fruity Pebbles (Post)
* Cookie Crisp (General Mills)
* Frosted Flakes (Kellogg's)
* Golden Grahams (General Mills)
* Lucky Charms (General Mills)
* Rice Krispies Treats Cereal (Kellogg's)

NOTE: There were over 50 cereals in this comparison; a good portion of them didn't make the best or worst list. What that means is that none of those cereals fit the description of being either the VERY best, or the VERY worst. This doesn't mean they are healthy, and this doesn't mean they are unhealthy. It just means that they aren't at the very top in either category.

For more information check out http://www.acaloriecounter.com/breakfast-cereal.php

Healthy Breakfast Meals

*Egg White Omelet, Oatmeal and an orange
*Oatmeal, protein powder and a banana
*Egg White Scramble, Whole Grain Toast and All Fruit Jelly
*Shredded Wheat, Skim Milk and Protein Shake

Breakfast: Bagel Thin with Peanut Butter and Fruit

Bagel Thin Topped with Peanut Butter and Fruit
1 Thomas' 100% Whole Wheat Bagel Thin
2 Tbsp natural peanut butter
1 medium banana, sliced
4 strawberries, sliced*

*Strawberries contain a phytochemical that may increase the production of leptin, a hunger-suppressing hormone, and adiponectin, a hormone that accelerates fat burning and may fight diabetes.

Total: 430 calories

http://www.womenshealthmag.com/weight-loss/flat-belly-eating-plan

Pumpkin Pancakes

Recipe:
• 4 Egg Whites
• 1 Scoop of Protein Powder (Beverly Ultra Size or Protein Diet)
• 1/3 c. of Canned Pumpkin
• 1/2 c. Oats
• 1/4 tsp Ground Cinnamon
• Splenda to taste (2-3 packets) if desired
• 2 tbsp of Sugar-Free Maple Syrup and/or Spray Butter

Preheat Grill 300 degrees

Mix all ingredients using a blender. If the mixture is too thick, add a little water to thin it out. Drop pancake mixture on electric grill and cook at 300 degrees. When pancake mixture starts to form bubbles, flip the cakes over to grill the other side. Serve with sugar-free syrup and spray butter.

Servings: 1




http://www.bodybuilding.com/fun/healthy_recipes_women.htm

Easy Beneficial Breakfast

A beneficial morning shake that is easy to prepare, holds you over and tastes great.

Ingredients:

1 small banana
1/2 cup frozen or fresh blueberries
1 palmful of walnuts
1 cup of vanilla almond milk or coconut milk
1 teaspoon unsweetened cocoa powder (optional)
Any natural sweetener or honey
4-5 ice cubes


How to make it:

Place all ingredients in a blender and aerate (smoothie setting) until well blended and ice is broken up.