Breakfast is a great time to get in one or more servings of fruits and vegetables. Fruits are the stars of smoothies and can be paired with dairy like yogurt or cottage cheese to create a wholesome and delicious breakfast. Vegetables, particularly greens such as spinach and kale, can also work great in smoothies.
Pomegranate Antioxidant Smoothie
Preparation time: 5 minutes
Yield: 2 servings
8 ounces pomegranate juice
1/4 cup strawberries
1/4 cup blackberries
1/4 blood orange, peeled
1/2 cup blueberry yogurt
1 cup crushed ice
Agave nectar, pure maple syrup, or honey (optional, to taste)
In a blender, add the pomegranate juice, strawberries, blackberries, and blood orange. Cover and blend on high until the fruits are well mixed.
Add the yogurt and crushed ice, and blend on high until the mixture is smooth.
Taste and add agave nectar, maple syrup, or honey, if needed. Start with a tablespoon. If adding the nectar, maple syrup, or honey, blend again. Pour into two glasses and serve immediately.
Per serving: Calories 172 (From Fat 8); Fat 1g (Saturated 0g); Cholesterol 4mg; Sodium 38mg; Carbohydrate 39g (Dietary Fiber 3g); Protein 3g.
Tropical Tummy-Taming Smoothie
Preparation time: 5 minutes
Yield: 4 servings
One 20-ounce can diced pineapple in juice, chilled
1/4 cup crystallized ginger
1/2 cup whey protein powder
1/2 cup plain fat-free Greek yogurt
1 cup sliced bananas, frozen
1 tablespoon agave nectar
In a blender, add the pineapple, crystallized ginger, and protein powder, and blend on high speed until smooth (approximately 45 seconds).
Add the Greek yogurt, banana, and agave nectar and blend until smooth, another 30 to 40 seconds. Pour into glasses and enjoy.
Per serving: Calories 262 (From Fat 11); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 41mg; Carbohydrate 41g (Dietary Fiber 2g); Protein 24g.
Simple Vegetable Omelet
Preparation time: 5 minutes
Cook time: 15 minutes
Yield: 1 serving
1 tomato, diced
1 green onion, sliced
1 cup baby spinach
1 egg
2 egg whites
1 tablespoon milk
1/4 cup shredded low-fat cheddar cheese
Preheat a large skillet over medium heat and spray the pan with cooking spray.
Add the tomato (with juices), green onion, and spinach to the pan. Stir and cook the vegetables until soft and the spinach is wilted. Remove the vegetables from the pan.
Rinse out the pan, return the pan to the stove, reduce the temperature to medium-low heat, and spray the pan again with cooking spray.
In a small bowl, whisk the egg, egg whites, and milk, and pour into the pan. While the omelet cooks, lift the edges and allow the uncooked egg to flow underneath. When the egg is mostly cooked, flip it.
Place the vegetables on top of the egg and sprinkle with cheese. Turn off the heat.
When the cheese is melted, fold the egg in half. Serve warm.
Per serving: Calories 206 (From Fat 68); Fat 8g (Saturated 3g); Cholesterol 192mg; Sodium 391mg; Carbohydrate 12g (Dietary Fiber 3g); Protein 22g.
Southwestern Egg Scramble
Preparation time: 10 minutes
Cook time: 5 minutes
Yield: 4 servings
10 egg whites (about 1-1/2 cups liquid egg whites)
1 whole egg
1/8 teaspoon cayenne pepper
1/4 cup bell pepper, diced
2 tablespoons mild green chilies, diced
1/4 cup green onion, diced
1/4 cup tomato, diced
Salt and pepper (to taste)
In a bowl, combine the egg whites, egg, and cayenne pepper and whip together.
In a separate bowl, mix the bell pepper, chilies, onion, and tomato together and season with salt and pepper.
Spray a medium skillet with cooking spray, add the vegetable mixture, and stir for about 1 minute.
Pour the egg mixture into a pan and stir when the eggs begin to cook. Serve when the eggs are cooked through.
Per serving: Calories 72 (From Fat 13); Fat 1g (Saturated 0g); Cholesterol 56mg; Sodium 306mg; Carbohydrate 3g (Dietary Fiber 1g); Protein 11g.