Healthy Breakfast Recipes

Healthy Breakfast Recipes

Greek Yogurt Parfait

healthy breakfast recipesIngredients:
6oz plain low fat Greek Yogurt
1/2 cup Fiber One cereal
1/2 cup fresh or frozen blueberries
1/2 cup fresh or frozen strawberries
1 tsp vanilla extract
1 tsp of cinnamon powder
1 packet of stevia/truvia
2 tbsp almond slices

Instructions:
Mix stevia, cinnamon and vanilla extract into plain greek yogurt. In a small bowl or cup layer 1/2 Greek Yogurt evenly across bottom. Top with 1/4 cup blueberries, 1/4 cup strawberries and 1/4 cup fiber one. Layer rest of greek yogurt on top of berries and add the rest of berries and cereal after that. Sprinkle slivered almonds on top of the whole mixture and enjoy!

Makes 1 serving

Nutrition Facts: 280 Calories; 8g fat; 30g carbs; 18g protein

Matzo Brei “Light”

healthy breakfast recipesIngredients:
1 whole egg + 1 egg white
1 sheet whole wheat Matzo
1 slice of “light” swiss cheese
1 tbsp of parmesan cheese
1/4 cup sauteed onions & mushrooms
pinch of salt and pepper
garlic and onion powder

Directions:
Beat eggs in a bowl and throw in pinch of salt and pepper along with dash of garlic/onion powder. Break up matzo and swiss cheese in small pieces and mix into egg whites. Pour in sauteed veggies. Make sure all the matzo is covered with the egg mixture. Coat pan with pam spray or 1 tsp of oil and heat on medium. Pour mixture onto heated pan and keep flipping it until it is turns a little brown. Top off cooked matzo brei with 1 tbsp of parmesan cheese and enjoy!

 Makes 1 serving

Nutrition Facts: 280 Calories; 7g fat; 25g carbs; 12g protein

The Ultimate Egg-white Veggie OmeletteGarden-Veggie-Omelet-1024x685

Ingredients:
1/2 cup eggwhites
1/4 cup baby bella mushrooms
5 grape tomatoes, halved
handful of spinach
1/4 cup diced onions
1/4 cup red bell peppers
1 oz low fat feta
1 tbsp flax seeds
dash of  basil
salt & pepper to taste

Directions:
Spray a medium non-stick cooking pan with cooking spray. Add the onions on medium-high heat until softened. Turn the heat down to medium add the mushrooms, grape tomatoes, and bell peppers along with the spices. Cook for 5 minutes or until the peppers have softened. Add the spinach and mix it around with the spatula until it has wilted. Pour in the egg-whites and sprinkle the feta cheese over the egg-whites & veggies. Let the eggs form edges around the pain and periodically lift one side to let the liquid from the middle form the outside of the omelet. Once the liquid is gone from the center, flip half of the egg onto the opposite side. Let it cook for a few more minutes and then flip the omelet, so the other side can brown a little as well.

Makes 1 Serving

Nutrition Facts: 155 Calories; 5g fat; 12g carbs; 24g protein

imagesKKZ6RSJ0

Hardy Berry Oatmeal

Ingredients:
 ½ cup old fashioned rolled oats or instant oats
½ cup blueberries
5 blackberries, halved
1 tbsp cinnamon
1/2 tsp flax seeds
½ tsp sunflower seeds
pinch of salt
5 walnuts, halved

Directions:
Cook the oats as directed on the package. Add the blueberries & blackberries and stir until the berries have spread throughout the oatmeal. Add the salt, cinnamon, sunflower seeds, flax seeds, walnuts and stir for a few minutes. Serve warm.

 Makes 1 serving

Nutrition Facts: 314 Calories; 9g fat; 36g carbs; 12g protein

Whole Wheat Dark Chocolate Chip Banana PancakesBanana-Chocolate-Chip-Pancakes

Ingredients:
1 cup whole wheat flour
2 tsp baking powder
1/4 tsp salt
1/4 tsp cinnamon
1 large banana, very ripe, mashed
1 cup fat free milk
3 large egg whites
2 tsp olive oil
1 tsp pure vanilla extract
2 tbsp chopped walnuts
3 tbsp. 60% cocoa dark chocolate chips

Directions:

Mix all dry ingredients into a bowl. Combine milk, egg whites, olive oil, vanilla, and mashed bananas in a separate bowl and mix until smooth. Combine the wet ingredients with the dry ingredients and mix well with a spoon until there are no more dry spots. Be sure not to over mix. Heat a large skillet on medium heat, lightly coat with cooking spray, and pour ¼ cup of the pancake batter. When the pancake starts to bubble and the edges begin to set, flip the pancakes. Repeat this step with the remainder of the batter. This should make 12 pancakes.

Makes 6 Servings (12 pancakes)

Nutrition Facts (2 pancakes): 182 Calories; 7.5g fat; 26g carbs; 7g protein

green-smoothie-e1369049839375 Tropical Protein Smoothie

Ingredients:
3 large strawberries
½ cup pineapple chunks
1/2 small banana
1 cup packed, fresh clean kale, stems removed
1 cup unsweetened almond milk
1 scoop whey protein powder (preferably whey isolate)
few ice cubes

Directions:
Blend all ingredients in a blender for 3 minutes on high speed or until smooth.

Nutrition Facts (makes one, 8 ounce serving): 275 Calories; 3g fat; 38g carbs; 24g protein

 

Leave a Reply

Your email address will not be published. Required fields are marked *

  • About Us

    We specialize in all your nutrition-related needs including Weight Loss, Sports Nutrition, Digestive Disorders, Eating Disorders and Diabetes Education. Unlike many other nutritionists, we cater our plans to fit your unique lifestyle and medical needs. Our dietitians have experience translating and applying modern day science that will help get you the answers you're looking for and can't seem to find anywhere else.
  • Contact Us

    Office: (646) 660-5661
    or (646) 722-3827
    Fax: (917) 398-1344
    Email: info@nynutritiongroup.com

    136 Madison Avenue, Fl 5
    New York, NY 10016

    277 Park Avenue
    (Manhattan Athletic Club)
    New York, NY 10016

    552 Broadway, 3rd Floor
    (Mercer Street Medical Office)
    New York, NY 10012

    150 Broadway, Suite 714
    (Dr. Fuk's Office)
    New York, NY 10038