BellyBytes.com

The people who eat breakfast regularly are most likely to be among the healthiest people you will ever meet! They have more energy, think more clearly and are less likely to battle weight problems than people who skip a morning meal, according to researchers. People who eat breakfast may even live longer.

But not all breakfasts are good for you. High-sugar meals can leave you yearning for a nap by mid-morning, and fat-laden egg-and-bacon breakfasts can lead to over-eating at lunchtime. A balanced breakfast - one that will satisfy your body's nutrients needs - provides a healthy dose of high-fiber carbohydrates (like fruit, oatmeal or other whole grains), good-for-you proteins (like peanut butter or yogurt) and unsaturated fats from foods like nuts and wheat germ.

The following recipes - one for every day of the week - are all easy to make. Pair with the suggested healthy additions to boost the calcium and protein and you will get the biggest nutrient bang for the lightest calorie buck. Best of all, the taste is worth waking up for.

A British study found that breakfast built around carbohydrates with a small amount of protein reduced hunger throughout the morning.

People who reach the ripe old age of 100 consume breakfast more regularly than others do.

Breakfast skippers are less efficient, mentally and physically, than breakfast eaters.

Eating oatmeal for breakfast can help prevent overeating later in the day.

Now onto those recipes... Note: Nutritional information for each recipe does not include the suggested healthy additions.

Eggs are rich in energy-producing B vitamins and provide the best-quality protein money can buy. What is more, the American Heart Association says three to four yolks a week are all right if your cholesterol levels are normal.

Ingredients
1 teaspoon butter
1 egg
1 whole-wheat English muffin, toasted
1 ounce lean ham
Hot sauce or salsa, optional

Directions
In a small nonstick skillet over medium-low heat, melt the butter. Crack the egg into a bowl and slide it gently into the skillet so as to avoid breaking the yolk. Cook 1-1/2 minutes or until white is set. Using a pliable spatula, gently flip and cook another 15 seconds. Transfer to the muffin, cover with ham, and season with a few drops of hot sauce or a spoonful of salsa, if desired. Recipe makes one serving.

Nutritional information per serving:
Calories: 281
Protein: 18g
Carbohydrate: 28g
Fat: 5g
Fiber: 4g

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Who says you do not have time for breakfast? This protein-rich childhood favorite is ready in less than five minutes. A study from Pennsylvania State University showed the monounsaturated fats in peanut butter could help ward off heart disease.

Healthy addition: 8-ounces low-fat milk

Ingredients:
1 slice whole-grain bread, toasted
1 tablespoon peanut butter
1 small banana, sliced
2 teaspoons toasted sliced almonds

Directions:
Spread toast with peanut butter. Arrange banana on top; sprinkle with almonds. Recipe makes one serving.

Nutritional information per serving:
Calories: 296
Protein: 10g
Carbohydrate: 44g
Fat: 12g
Fiber: 7g

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Dried fruit is one of the densest foods on the planet. Have some on hand for a quick snack anytime (just keep a close tab on your intake; it can also be calorie-packed).

Healthy additions: 1 slice whole-grain toast with 1-teaspoon marmalade or jelly, 6-ounces low fat milk

Ingredients:
5 dried apricot halves
2 tablespoons golden raisins
1/2 cup 1-percent cottage cheese
1 tablespoon muelsi or other mixed whole-grain cereal

Directions:
In a small bowl combine apricots and raisins. Add water to cover and let stand overnight (this makes the fruit extra-tender). In the morning, put the cottage cheese in a bowl. Drain the fruit and add to the cheese. Sprinkle with muesli. Recipe makes one serving.

Nutritional information per serving:
Calories: 219
Protein: 16g
Carbohydrate: 35g
Fat: 2g
Fiber: 4g

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These traditional favorites are ready to eat in less than a half-hour. Bake a batch on the weekend to save time during the week - the muffins also freeze well.

Healthy additions: 3 /4 cup plain nonfat yogurt, 3 /4 cup raspberries, 2-tablespoons low fat granola. Layer in a parfait if desired.

Ingredients:
Butter flavor-cooking spray
2 cups flour
1/2 cup plus 2-teaspoons sugar
2 tablespoons poppy seeds
2 teaspoons baking powder
1/4 teaspoon salt
1/4 cup butter or stick margarine, cut into small pieces
1 egg
1 cup 1-percent milk
4 teaspoons freshly grated lemon zest

Directions:
Heat oven to 400-degrees. Coat a 12-cup muffin pan with cooking spray. In a large bowl, combine flour, 1/2 cup of the sugar, poppy seeds, baking powder and salt. Using a pastry blender or fork cut in butter until mixture forms fine crumbs. In a separate bowl whisk together egg, milk and lemon zest. Add to flour mixture and stir until dry ingredients are just moistened. Pour batter into muffin pan. Sprinkle with remaining 2-teaspoons sugar and bake for 18 minutes or until a toothpick inserted in center comes out clean. Remove muffins from pan and let cool on a wire rack. Recipe makes 12 muffins.

Nutritional information per serving:
Calories: 169
Protein: 4g
Carbohydrate: 26g
Fat: 6g
Fiber: 1g

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Oatmeal contains more soluble fiber than any other food, making it one of the best cholesterol busters you can add to your diet.

Healthy addition: This breakfast is perfect as is.

Ingredients:
1 cup 1-percent milk
1/2 cup quick cooking oats
1 tablespoon brown sugar
2 tablespoons golden raisins
1/2 cup blueberries

Directions:
Combine milk and oats in a microwave-safe bowl. Microwave on high for two minutes or until thickened. Stir in sugar and raisins; sprinkle with berries. Recipe makes one serving.

Nutritional information per serving:
Calories: 408
Protein: 14g
Carbohydrate: 78g
Fat: 6g
Fiber: 7g

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Here is another make-ahead that is best prepared when you have more time. Wheat germ is a good source of iron, which helps fend off fatigue; sprinkle some on yogurt or cottage cheese for a deliciously different snack.

Healthy addition: Blend one peeled orange, seven medium strawberries and two-thirds cup plain nonfat yogurt into a take-along smoothie.

Ingredients:
1 cup flour
1/4 cup whole-wheat flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
4 tablespoons butter or stick margarine
2/3 cup sugar
2 egg whites
Grated zest from two medium oranges (save one orange to make the smoothie, if desired)
1 teaspoon vanilla extract
3/4 cup fat free buttermilk
Cooking spray
1 cup blueberries

Directions:
Heat oven to 350-degrees. In a medium bowl, stir together wheat germ, flour and brown sugar. With a pastry blender or a large fork, cut in butter until mixture forms coarse crumbs; set aside. Prepare cake batter. In a large sift together flours, baking powder, baking soda and salt. In another bowl, beat together butter, sugar, egg whites, orange zest and vanilla. Alternately beat in flour mixture and buttermilk until blended. Pour into a 9-inch round cake pan coated with cooking spray. Scatter blueberries on top and sprinkle with crumb toping. Bake for 45 minutes or until a toothpick inserted in center comes out clean. Cool on wire rack. Recipe makes 12 servings.

Nutritional information per serving:
Calories: 156
Protein: 9g
Carbohydrate: 25g
Fat: 5g
Fiber: 1g

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Make and set aside the night before for an instant morning pick-me-up. The blackberries provide a blast of cancer-fighting fiber, while the kiwifruit and mango give you heart-healthy vitamin C.

Healthy additions: Half of a whole-wheat bagel with 1-tablespoon reduced-fat cream cheese, 8-ounces low-fat milk

Ingredients:
1 medium mango, peeled and diced
1 kiwifruit, peeled and diced
1/2 pint blackberries
1/3 cup orange juice

Directions:
In a medium bowl, combine the mango, kiwifruit, blackberries and orange juice. Cover with plastic wrap and refrigerate overnight. Recipe makes two servings.

Nutritional information per serving:
Calories: 146
Protein: 2g
Carbohydrate: 37g
Fat: 1g
Fiber: 7g

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See also:
The Importance of Breakfast
Breakfast Busters
Breakfast on the Fly

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