Tuesday, January 31, 2012

Did I mention how much I love breakfast?

When I have a client attempting to lose weight and the first thing they tell me is "I don't like breakfast" or "I don't have time to eat breakfast", I cringe! You have heard it before and I have already discussed it through my blog, but this topic is worth discussing again and again. EAT YOUR BREAKFAST!

In a study completed at Harvard Medical School, research suggested that those associated with eating breakfast were leaner than those that skipped breakfast! You can read about the study at 
Harvard Study on Weight Loss and Healthy Breakfast

It is best to choose a breakfast that is balanced in nutrients that will build the base energy level for your day! Breakfast should include vitamins and minerals, good sources of fiber, such as complex carbohydrates, and lean protein. I also do not like eating the same thing every morning, so I usually have homemade frozen whole wheat waffles or whole wheat pancakes for toasting in the freezer!

Here are a few breakfast recipes I came up with this week:
       Apple Cinnamon Coffee Cake (modified from cooking light recipe)
  • ·         1 cup whole wheat flour
  • ·         1/2 cups all-purpose flour OR 1/2 cup oat flour
  • ·         1 cup sugar in the raw
  • ·         1 teaspoon baking soda
  • ·         2 teaspoons ground cinnamon
  • ·         1/4 teaspoon salt 
  • ·         3/4 cup almond milk (or skim, 1% milk )
  • ·         2 tablespoons butter, melted 
  • ·         1 teaspoon vanilla extract
  • ·         1 large egg, lightly beaten 
  • ·         1 cup diced peeled Granny Smith apple (about 1 apple) 
  • ·         Cooking spray     
Streusel Ingredients:
  • ·         1/4 cup packed brown sugar
  • ·         2 tablespoons wheat flour
  • ·         1/2 teaspoon ground cinnamon
  • ·         2 tablespoons chilled butter, cut into small pieces 

1. Preheat oven to 350°. 
     2. To prepare cake, lightly spoon 1 1/2 cups flour (1 cup wheat and 1/2 cup white flour or oat flour) into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through salt) in a large bowl, stirring with a whisk. Make a well in center of mixture. Combine milk, melted butter, vanilla, and egg, stirring with a whisk; add to flour mixture, stirring just until moist. Fold in apple. Pour batter into an 8-inch square baking pan coated with cooking spray.

3. To prepare streusel, combine brown sugar, 2 tablespoons flour, and 1/2 teaspoon cinnamon; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Sprinkle streusel evenly over batter. Bake at 350° for 45 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack before serving. Serve warm.

Nutrition Information: 
Amount per serving (serving size 4x4 inch square)
Calories: 197
Calories from fat: 21%
Fat: 4.6g
Saturated fat: 2.7g
Monounsaturated fat: 1.2g
Polyunsaturated fat: 0.3g
Protein: 2.9g
Carbohydrate: 36.7g
Fat: 0.8g
Cholesterol: 28mg
Iron: 1.2mg
Sodium: 202mg
Calcium: 68mg

Green Tea Smoothie (serves 2-10 oz cups):

  • 2 bags of your favorite green tea
  • 1 cup boiling water
  • 1 Tbsp agave nectar OR honey
  • 1 Tbsp natural peanut butter
  • 1 medium size banana
  • 3/4 cup ice
  • 1/2 cup almond milk, soy milk, skim milk, or any other light milk you prefer
1. Place tea bags and agave nectar or honey in boiling water and brew for 1 1/2 minutes. Cool in fridge (I make this the night before, so its ready in the morning).

2. Mix tea, banana, milk, peanut butter, 3/4 cup ice in blender and blend well. 

3. Enjoy!