Toast and Eggs for Breakfast

Considering calorie recommendations, nutritionists and dietitians alike suggest eating a 400-calorie breakfast to stay on the healthy side. This does not mean subsisting on gruel and tasteless mush. For breakfast, it is recommended that you eat a serving of complex carbs, whole grains, vegetables, and lean protein. This means that your buttered muffin and bacon and eggs combo is out.

Try this breakfast by the Food Network Test Kitchen for a delicious start to your day - at only 391 calories. Not bad for a meal that's rich in iron, protein, and vitamins B and C.

Healthy Eggs and Toast Plate

2 slices whole wheat bread, toasted
1 whole egg
2 egg whites
1/2 cup mozzarella
salt and pepper to taste
spinach and tomatoes - as much as you like
cooking spray

1. Beat egg and egg whites until frothy. Season with salt and pepper.
2. Grease non-stick pan lightly with cooking spray. Cook eggs until set to your liking.
3. Fill half of the cooked eggs with spinach, tomatoes, and cheese. Fold the other half over the filling.
4. Serve warm with toasted whole wheat bread.

Author: Kristine Gonzaga

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A Buckwheat Pancake Breakfast

Breakfast is the most important meal of your day. But how encouraging can eating breakfast be if all you're having is dry toast? It's also not that healthy if you eat a greasy plate of bacon and eggs. For a healthy and delicious start to your day, try Ellie Krieger's Buckwheat Pancakes with Blueberries. Rich in fiber, antioxidants, protein, and vitamin C, it can fill you up and provide you energy that can last 'til lunchtime.

Buckwheat Pancakes with Blueberries

Batter:
3/4 cup buckwheat flour
3/4 cup whole-wheat pastry flour
1/4 teaspoon salt
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1 cup buttermilk
3/4 cup nonfat milk
2 large eggs
1 tablespoon honey
2 tablespoons canola oil
1 cup blueberries

Topping:
1/2 cup real maple syrup
1 cup blueberries

1. Mix ingredients for the batter except berries until just combined. Fold in berries gently.
2. Preheat a large non-stick griddle then ladle 1/4 cup of batter. Flip pancake when the top is bubbly and bottom is golden brown. Cook the other side until golden brown.
3. Top pancakes with more blueberries and maple syrup.

Author: Kristine Gonzaga

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