Great Breakfast Food Choices!

photo courtesty of: www.thefoodguys.com

Here is a list of very healthy breakfast food choices:

Breakfast:

Protein (approx. 100 cal):
  Eggs (you can combine 1 whole egg and 2 to 3 eggs whites)
  Whole Milk, Live Cultured Yogurt (1/2 cup)
  Whole Milk (1/2 cup)
  Raw nuts or natural nut butter (no added oil) (1 T)

Carbs (approx 100-150 cal):
  Slice of whole wheat toast
  Oatmeal (1/2 cup before cooking)
  Whole Grain Cereal (1 cup)
  Whole Wheat Pancake (2 @ 75 cal each) - see recipe below

Fruit (approx 100 cal):
  1 piece whole fruit or 8 oz. juice

photo courtesy of: www.getitbacksystem.com

Pancake Recipe

1 cup flour (I use organic whole wheat pastry flour)
1 cup milk
1 t baking powder
1/2 t. salt
3 T butter or oil (I use coconut oil)
1 egg -(slightly beaten)

Mix the dry ingredients and then add the moist ingredients.  Stir until just mixed. 
This recipe makes about 12 pancakes.  You can also add frozen or fresh fruit to the batter.  I like to blend blueberries with a little water and use this as syrup.  If you use mapel syrup, make sure it is the real stuff!