Densie Webb

As summer fades and our schedules get more jammed, it’s tempting to take shortcuts, especially when it comes to the first meal of the day. But instead of sloughing off breakfast, start off on the right food and set the tone for a healthier day -- every day. Here’s how: 

Stay Slim Mondays

Opting for fresh vegetables first thing in the morning ensures that you’ll be more likely to get in the recommended 2 1/2 cups of daily servings to stay fit and healthy.

Carrot Smoothie (2 servings)

- 2 cups carrot juice

- 1 tablespoon freshly squeezed lemon juice

- 1 cup vanilla yogurt

1. Pour all ingredients into a blender and blend until smoothie reaches desired consistency

Tough Teeth Tuesdays

Combine the calcium cache of cheese with the phosphorus found in eggs, and you’ve served a wakeup call for strong bones and teeth.

Breakfast Quesadilla (2 servings)

- 2 eggs

- 1/2 cup and 2 tablespoons light jalapeno cheddar cheese

- Two 6-inch soft fat-free tortillas

- 1 tablespoon diced green pepper

- 1 tablespoon diced onion

- Nonstick cooking spray

1. In a skillet, use nonstick cooking spray and prepare eggs with green peppers, onions and 1/2 cup cheese. Flip once. Cook until done.

2. Heat tortillas in the microwave until warm, about 30 seconds.

3. Layer a tortilla, egg mixture and tortilla with cheese on top.

4. Cut into six pieces.

Heart Health Wednesdays

Eating oatmeal is a proven way to lower your cholesterol, but let’s face it: Pancakes sound much more tempting. Get the best of both.

Oatmeal Pancakes

- 2 cups pancake baking mix

- 1/2 cup old-fashioned oats

- 2 tablespoons packed brown sugar

- 1 1/4 cups low-fat milk

- 2 eggs

- Nonstick cooking spray

1. Grease griddle with cooking spray and heat to 375 F.

2. In medium bowl, use a spoon to stir all pancake ingredients until blended.

3. For each pancake, pour 1/4 cup batter onto hot griddle. Cook until edges are dry. Turn and cook other side until golden.

Brain Boost Thursdays

Blueberries pack a huge antioxidant punch to help keep your mind nimble.

Blueberry Waffle Sandwich (3 servings)

- 3 ounces low-fat cream cheese, softened

- 1 1/2 tablespoon confectioners’ sugar

- 6 whole-grain frozen waffles

- 3/4 cup fresh blueberries

1. In bowl, stir together cream cheese and confectioners’ sugar.

2. Heat waffles in toaster.

3. Spread cream cheese mixture on waffles.

4. Spoon blueberries over cream cheese on three slices.

5. Cover with remaining slices.

6. Cut each “waffle sandwich” in half.

Protein Punch Fridays

A high-protein breakfast will keep your hunger at bay throughout the morning.  Stay satisfied without the saturated fat with this tasty option.

Sweet Greek Breakfast (1 serving)

- 6 ounces Greek yogurt

- 1 ounce raw walnuts, chopped

- 1 medium apple, chopped

- 1 handful raisins

- 1 tablespoon honey

1. Stir together all ingredients in a bowl and enjoy!

Densie Webb is a Texas-based registered dietitian and writer. She co-wrote The Dish: On Eating Healthy and Being Fabulous.


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