Why does breakfast seem to make the difference?

Anika Christ, registered dietitian and senior program manager of Life Time Weight Loss at Life Time – The Healthy Way of Life Company, says eating breakfast – especially a high-protein breakfast – will leave you with sustained energy throughout the morning. Rather than feeling famished mid-morning, many people find when they make the right breakfast choices, they can easily last until lunch time before they need to eat again.

During the morning rush, you may be tempted to skip breakfast for extra minutes of sleep or simply getting yourself and your family ready for the day ahead. But as many experts maintain, breakfast may be the most important meal of the day and certainly it’s the one that could give you that extra morning energy kick you’ve been looking for.

Christ says that Life Time’s nutrition philosophy builds off of a nutritious breakfast, and suggests that a healthy breakfast can be easy, even on the go, with a little bit of prep.

“What we want to avoid is sugary, highly processed breakfasts, like cereal, that start our bodies on a glucose roller coaster,” says Christ. She adds that a well-rounded breakfast will include a quality protein, carbohydrates, fresh or frozen fruits and vegetables and healthy fats. Here are her top three fast and filling breakfast recipes:

Breakfast Smoothie

Breakfast smoothies make for a quick morning meal for the whole family. They’re a go-to favorite, and can be made to taste preference with nut butter, fruits and/or veggies. Just blend the single-serve ingredients with ice, or batch it for a family.

* 8 ounces of milk or a milk alternative

* 1 tablespoon of natural nut butter (peanut, almond or cashew)

* 1 cup of fruit and/or veggies

* 1 scoop of whey protein

Energy Bars

Energy bars can be great options if prepped on the weekends. Make a batch for the week, and it’s easy to grab and go.

* 2 1/2 cups of raw oats

* 3 scoops of whey protein powder, vanilla

* 2 1/2 tablespoons of ground flaxseed

* 1/4 cup organic honey

* 4 ounces unsweetened applesauce

* 1 teaspoon baking soda

* 1 teaspoon vanilla extract

* 2 ounces chopped almonds

* 1/4 cup dried fruit, chopped

Mix the oats, protein powder, flaxseed, honey, applesauce, baking soda and vanilla extract in a bowl. Mix in the remaining ingredients. Press the mixture into a pre-sprayed cookie sheet. Bake at 325 degrees Fahrenheit for 18 to 20 minutes. Let cool completely and cut into 12 bars.

Egg Scramble

Still looking to cook in the morning? Eggs are loaded with protein and can be a great, quick-cook option. Use thawed, frozen vegetable mixes to save more time.

* 1-2 cage-free eggs

* 1 cup of precut vegetables

* 1 ounce of natural cheese, mozzarella

* 1 cup of fruit

* 1 teaspoon organic butter (for cooking)

Scramble vegetables, eggs and cheese over a medium-high heat until fully cooked. Serve with fruit on the side.

A good breakfast reduces your desire to reach for sweets or snacks mid-morning and sets you up for success for the rest of the day. Try it for a week and you’ll realize investing those extra couple of minutes in the morning will pay dividends later.

The post Improve your entire day with these easy breakfast ideas first appeared on The How Do Gardener.

With morning madness, some days pulling together a delicious, satisfying breakfast can be nothing short of impossible. Easy and delicious one-dish breakfast pudding, strata and casseroles can be made the night before, eliminating the breakfast “scramble.” These hearty meals provide a tasty, warm way to kick-start the day.

While we normally think of puddings as dessert, they make a satisfying breakfast that can be customized based on seasonal ingredients and toppings. These puddings feature California dairy products which will help keep your hunger at bay until lunch. The California Milk Advisory Board has a few tips for embracing this timeless trend and heating up your mornings.

* Make it a habit. Breakfast puddings help start your morning on the right foot by filling your bowl with ingredients found in your recommended daily food groups. According to the USDA, people who miss breakfast often weigh more than those who don’t. Children who eat breakfast have shown improvement in school subjects and having an improved memory. For parents, get the kids involved. Research has shown that young adults who participate in food preparation are more likely to meet dietary objectives in fats, calcium, fruit and whole grain consumption. Some experts also believe breakfast helps get your metabolism running in the morning, helping to make better choices the rest of the day.

* Stick to the basics. Did you know that breakfast contributes important vitamins and minerals your body needs? Milk, a key ingredient in most breakfast puddings, is a rich source of both calcium and vitamin D, important nutrients for all age groups. Instead of reaching for that toaster tart, go back to the basics of breakfast with comfort foods like oatmeal and breakfast puddings. These cozy dishes are perfect for a cold morning in the mountains or breakfast in bed on a spring day.

* Don’t count on running late. Too many people skip breakfast because of the fear of missing the carpool or client meeting. Recipes like Raisin Bread Pudding with Spiced Apples (featured below) include microwavable instructions to enjoy your breakfast in a speedy fashion at home or at the office. Plus, this recipe also has baking instructions for those weekends you have some extra time to warm up the oven and let the aroma fill your kitchen.

* Enjoy with company. Don’t wait for the next big holiday to enjoy brunch with friends and family. Invite them over this weekend. Most breakfast recipes are made to serve more than six, which make them perfect to enjoy with your favorite guests. Make a breakfast pudding and serve with sliced fresh fruit, yogurt and a warm pot of coffee.

* Enhance with favorites. Once you’ve tried this recipe as is, try making it your signature dish by substituting your favorite bread, dried fruit and toasted nuts. Most breakfast puddings, stratas and casseroles start with a base that can be easily tweaked to make endless flavor possibilities. For other inspiring ways to make breakfast, check out RealCaliforniaMilk.com. Look for the Real California seals to ensure your dairy products are made from 100 percent California milk from California’s dairy farms.

Milk Raisin Bread Pudding with Spiced Apples
Ingredients:
2 large eggs
1/2 cup packed brown sugar
1 teaspoon vanilla
1/8 teaspoon salt
2 cups nonfat or lowfat Real California Milk
8 slices cinnamon-raisin bread, toasted and cut into 1-inch cubes (about 4 cups)
1 tablespoon apricot jam
1 tablespoon water
Spiced Apples (recipe below)
Real California whipped cream (optional)

Directions:
Heat oven to 350 F. In a mixing bowl, whisk together eggs, brown sugar, vanilla and salt. Gradually whisk in milk. Scatter bread in a shallow 1-1/2-quart casserole or 8-inch baking pan. Pour milk mixture over bread, pushing bread down to thoroughly saturate. Bake about 40 minutes or until puffed and browned, and a knife inserted in the center comes out clean. Mix apricot jam and water and brush on top of hot pudding. Serve bread pudding warm or at room temperature with Spiced Apples and a dollop of whipped cream, if desired.

Note: Bread pudding may be assembled the day before and refrigerated covered. Allow an extra 10 to 15 minutes baking time.

Makes 6 servings.

Spiced Apples
Ingredients:
1/4 cup Real California butter
1/3 cup water
1/4 cup packed brown sugar
3/4 teaspoon pumpkin pie spice (or substitute 1/4 teaspoon each of ground cinnamon, ginger and nutmeg, and 1/8 teaspoon ground cloves)
3 small or 2 large red-skin apples, cored, quartered and sliced
1 tablespoon lemon juice

Directions:
Melt butter in a medium saucepan; stir in water, sugar and pumpkin pie spice. Stir over medium heat until sugar melts and sauce is smooth. Add apples; cook, basting with sauce, until apples are barely tender. Stir in lemon juice. Serve hot with bread pudding.

Microwave Directions:
Bread Pudding
In a 4-cup glass measuring cup, microwave milk on high (100 percent power) 2 to 2 1/2 minutes until hot but not boiling. Meanwhile, in a mixing bowl, beat the eggs, sugar, vanilla and salt together. Gradually stir in heated milk. Scatter bread in a microwavable 1-1/2 inch quart casserole or 8-inch glass baking dish. Pour milk mixture over bread; push down to thoroughly saturate. Cover loosely with wax paper and cook on high for 3 minutes. Rotate the pudding one quarter turn, reduce power to Medium (50 percent power), and cook 4 to 6 minutes longer, until a knife inserted 1 inch from the center comes out clean. Let pudding stand directly on a counter 10 minutes to equalize the heat and finish cooking. Glaze and serve as directed above.

Spiced Apples

Combine butter, 1/4 cup water (instead of 1/3 cup directed above), sugar and spice in microwavable bowl or large pie plate. Microwave on High 2 to 3 minutes until butter has melted. Add apple slices and baste with sauce. Microwave 3 1/2 to 6 minutes until fruit just becomes tender, stirring apples once and basting with sauce. Stir in lemon juice.

The post Breakfast can be Exciting: The Proof is in the Pudding first appeared on The How Do Gardener.

The goal is to strike a balance: find quick and easy recipes that balance carbohydrates – derived from whole grains, fruits and vegetables – with a lean protein. One protein to consider for breakfast is turkey, which is available in a variety of breakfast-friendly and often gluten-free cuts, including links, bacon and ground. Jennie-O offers many quick and easy breakfast recipes on SwitchToTurkey.com and jennieo.com. “It’s time for Americans to drop their soggy cereal, pudge-inducing pastries and boring granola,” says Barry Lynch of the Jennie-O Turkey Store. “The new year is a perfect time to start each day right with a convenient, protein-rich breakfast using turkey.”

To help incentivize Americans to start the day off right with a nutritious and complete breakfast, Jennie-O is kicking off a Breakfast Hall of Lame contest on SwitchToTurkey.com. Now through Jan. 31, consumers who visit SwitchToTurkey.com can enter the contest by submitting a photo of their uninspiring breakfast or a picture of themselves with their breakfast. The person whose photo receives the highest number of votes by Jan. 31 will win the grand prize: a two-week stay at The Biggest Loser Resort, in either location: Mailbu, Calif. or Ivins, Utah. Complete rules are available on SwitchToTurkey.com. Find recipes – including a breakfast burrito, breakfast pizza and sassy scrambled eggs with JENNIE-O turkey sausage links – as well as tips on safe handling instructions for turkey on the company’s website.

Breakfast Burrito
1 Package JENNIE-O Extra Lean Ground Turkey Breast
1 1/4 teaspoon onion powder
1 1/4 teaspoon garlic powder
1 1/4 teaspoon paprika
1/2 teaspoon pepper
1 egg and 1 egg white
1/2 cup unsweetened applesauce
1/2 cup wheat bran
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
1 (15 ounce) can of black beans, drained
8 whole wheat MANNY’S tortillas

Directions: Put the ground turkey breast in a mixing bowl. Add onion and garlic powder, paprika, and pepper; mix thoroughly. Add egg, egg white, applesauce, and wheat bran; stir well. Refrigerate the mixture for at least 30 minutes or overnight. Preheat a large non-stick skillet to medium high and coat lightly with cooking spray. Add the ground turkey mixture and stir to crumble and brown, 14 minutes. Always cook turkey to well-done, 165 F as measured by a meat thermometer. Reduce heat to medium. Add bell peppers and saute with meat for 5 minutes, continuing to stir and break up the turkey into smaller pieces. Drain the beans and add to the skillet. Cook an additional 2 to 3 minutes. Fill tortillas with mixture. Additional sides, if desired, light shredded cheddar cheese, CHI-CHI’s salsa, WHOLLY GUACAMOLE dip, lime juice, and cilantro. Serving suggestions – scrambled eggs or egg whites and fresh fruit.

The post Make Over Your Boring Breakfast with these Tempting Turkey Recipes first appeared on The How Do Gardener.