Power Breakfasts to Start your Day
No matter how hard you try, maintaining a healthy lifestyle isn’t always so easy. For many people who are constantly on the go, it becomes routine to run out the door in the morning and grab the most convenient thing in the kitchen, usually some type of sugar-filled pastry or muffin, or maybe even nothing at all. It’s crucial to eat something at the beginning of the day that will not only give you energy, but also boost your metabolism and nourish your body. To make your busy mornings simpler, here are some quick and nutritious power-packed recipes that will jump-start your day.
Greek Yogurt Parfait
• 1 cup of Greek Yogurt • 1/4 cup granola • 1/2 cup strawberries, chopped • 1/2 cup bananas, chopped • 1 kiwi, chopped
In a small cup or bowl, place a layer of Greek yogurt on the bottom. Add a layer of granola, and then top it off with bananas, strawberries, and kiwi. This simple parfait recipe can be easily altered, so try experimenting with different fruit combinations.
Sesame Fruit-and-Nut Bars
• 1/2 cup of whole almonds • 1/2 cup of chopped cashews • 1/2 cup of chopped pecans • 1/4 cup of sesame seeds • 1/3 cup crisp brown rice cereal
(quinoa, or puffed millet) • 1/2 cup chopped dried raisins and apricots • 1/3 cup organic corn syrup • 1/8 tsp fine sea salt (optional)
To start, preheat the oven to 325°F. Combine all ingredients together until everything is evenly coated. Line the bottom of an 8-inch baking pan with aluminum foil and spray with nonstick cooking spray. Firmly flatten and evenly spread the mixture into the pan. Bake the bars for 17 to 20 minutes. The edges should look slightly browned and the middle should be somewhat soft to the touch. Let cool for about 20 minutes in the pan. Once cooled, remove the bars from the pan and place onto a cutting board. Cut into 8-10 bars, depending on your preference, and let cool completely. Then tightly wrap each bar in plastic wrap. These bars can be stored at room temperature for up to three days, or refrigerated for up to two weeks. This recipe is very flexible depending on your personal preference, so feel free to change up the type of fruits and nuts you include.
• 1/2 cup plain Greek yogurt • 1/2 cup rolled oats • 2/3 cup of milk • 1 tbsp of chia seeds
• 1/2 tsp of vanilla extract • 1/3 cup raspberries • 1/3 cup blueberries
In an insulated thermos or container, such as a mason jar, combine all ingredients together, and let mixture sit overnight in the refrigerator. In the morning, add fresh raspberries and blueberries.
Coffee Protein Smoothie
• 1 cup brewed coffee, chilled • 1 frozen banana • 1 1⁄2 cup of crushed ice • 1/2 cup of Vanilla-flavored Whey protein • 1 tbsp of cashew butter
Brew about a cup of coffee and allow it to cool. When ready, peel and cut the banana into chunks. Then combine all ingredients and blend together until smooth.