3 Breakfast Recipes for the Total Body Diet - dummies

3 Breakfast Recipes for the Total Body Diet

By Victoria Shanta Retelny, Academy of Nutrition & Dietetics

Breakfast eaters have been shown to keep weight off. When embarking on the Total Body Diet lifestyle, you need to make the commitment to eating a total body breakfast. These three recipes will get your day off on the right foot!

Cinnamon Nut Butter English Muffins

[Credit: ©iStockphoto.com/budgaugh]
Credit: ©iStockphoto.com/budgaugh

Prep time: 5 minutes

Yield: 1 serving

1 whole-wheat English muffin

1 tablespoon natural almond or peanut butter

1 teaspoon cinnamon

  1. Split the English muffin in half. Put each piece in the toaster until lightly browned.

  2. Spread each piece with peanut butter and sprinkle with cinnamon. Enjoy!

Per serving: Calories 235 (From Fat 98); Fat 11g (Saturated 1g); Cholesterol 0mg; Sodium 313mg; Carbohydrate 30g (Dietary Fiber 5g); Protein 8g.

Use whole-wheat English muffins because they contain more fiber. Look for at least 3g of fiber per muffin. It’ll fill you up longer for sustained energy throughout the morning. Feel free to add thinly sliced apples or pears on top for a touch of sweetness and flavor.

Kale and Cheddar Omelet

Prep time: 10 minutes

Cook time: 5 minutes

Yield: 1 serving

1 tablespoon extra-virgin olive oil

2 large garlic cloves, diced

2 cups kale, washed and chopped

2 large eggs, cracked and whisked

1/4 cup extra-sharp cheddar, grated

A dash of salt and black pepper, to taste

Tomato slices (optional)

Dijon mustard (optional)

  1. On the stovetop, over medium-low heat, drizzle the oil in a nonstick skillet. Add the garlic and sauté for 1 minute. Add the kale and continue to sauté. Mix and cover to steam the kale a bit. Remove the kale from the skillet and set aside.

  2. Pour the eggs into the same skillet and allow their liquid to spread over the entire round surface. Allow to cook until the outer edges become cooked and rise a bit. Add the kale and cheddar (reserve 1 tablespoon for topping). With a spatula, loosen the edges of the cooking eggs by carefully getting under the edges all around. Slowly flip one side over the other half to create an omelet. The bottom should be slightly browned.

  3. Top with the reserved tablespoon of cheese, remove from the heat, and cover. Allow the cheese to melt and the eggs to cook for another 30 seconds in the covered skillet.

  4. Remove carefully from the skillet with a spatula. Plate your omelet and garnish with sliced tomato and serve with a dollop of Dijon mustard, if desired.

Per serving: Calories 457 (From Fat 308); Fat 34g (Saturated 11g); Cholesterol 453mg; Sodium 529mg; Carbohydrate 17g (Dietary Fiber 3g); Protein 24g.

Strawberry, Hemp Seed, and Cinnamon Yogurt Swirl

Prep time: 5 min

Yield: 4 servings

4 cups nonfat plain Greek yogurt

2 cups strawberries, washed and diced

2 tablespoon hemp seeds

2 teaspoons cinnamon

1 teaspoon honey or agave nectar (optional)

  1. Place the yogurt, strawberries, hemp seeds, and cinnamon in a blender or food processor and pulse until combined.

  2. Spoon into 4 parfait glasses. Drizzle with honey or agave nectar, if desired.

Per serving: Calories 186 (From Fat 29); Fat 3g (Saturated 3g); Cholesterol 12mg; Sodium 84mg; Carbohydrate 16g (Dietary Fiber 3g); Protein 24g.

Store leftover parfaits in the refrigerator, covered with plastic wrap for up to a week.