I love blueberries! They are not only full of flavor, they are chock full of nutrition. Breakfast time is when you need to get some nutrition into your body so you can feel good & give your body the energy it needs to start the day off right. Blueberries have tons of Vitamin C, are high in manganese, have lots of dietary fiber, lots of antioxidants, and are low in calories. The nutritional qualities of this special fruit are simply some of the best found in fruits. If you live somewhere in which fresh blueberries aren’t available, simply buy them frozen. Frozen blueberries are flash frozen (as all fruits are) so they still contain all the essential nutrients that will keep your feeling strong and healthy.
This Blueberry Smoothie recipe is one that you will love so much you’re sure to add it to your list of favorite healthy breakfast meals. It’s easy to make and great for those mornings when you’re running late because you can throw all the ingredients into a blender, blend away, and then take it with you.
Apple Juice – 1 1/4 cups Orange Juice – 2 tbsp Banana – 1 large Blueberries – 2 cups, semi-frozen Raspberries or Blackberries – 3/4 cups (really, you can add any of your favorite berries here) Ice – for a little extra-added texture (optional) Walnuts – 1/8 cup (optional)
Simply toss all the above ingredients into a blender and blend until smooth. Pour into your favorite container, preferable one that keeps drinks super cold so the smoothie doesn’t start to melt and separate as smoothies tend to do.
You can add blueberries to a variety of breakfast foods. Sprinkle them on top of your waffles, pancakes, or french toast. Or put them on your yogurt, along with some flax seeds, chia seeds, and granola.
A banana is a great fruit. They’re easy to take with you when on the go, they don’t make a mess when you’re eating them, provide lots of essential nutrition, and just simply taste good! A banana is full of potassium, which is really good for helping your muscles function properly (very important for the busy lifestyle of a teenager!).
Eating a banana a day provides a wealth of nutritional benefits! Bananas are low in fat and calories, high in vitamins B6 & C, a good source of manganese and fiber, as well as providing a little bit of iron, calcium, vitamins A & E, folate, and carotene. Studies also show that teenagers who don’t eat a healthy breakfast are more apt to be overweight, which is not a good start for them as then enter their adult years. Help your teen eat right by making sure they eat breakfast – the most important meal of the day!!
Teenagers are almost always in a hurry, making this Banana Bread recipe one that they will not only like but one that will provide them with lots of nutrition for a great breakfast when they’re in a hurry. Make this Banana Bread recipe the night before and pack it into a convenient and earth-friendly to-go container that your teenager picks out so they will use it.
2 1/2 cups Flour – preferable whole wheat but can make half white & half wheat 1 4 tsp Salt 1 1/2 tsp Baking Powder 3/4 tsp Cinnamon 1 tsp Pumpkin Spice 2 Large Eggs 3/4 cup Sugar – or use Agave Syrup for a sugar-free recipe (@ 1/2 cup is good cuz you need less) 4 Large Bananas – very ripe! 1/4 Vanilla
Preheat the oven to 350°. Then mix the dry ingredients together in a large bowl until well blended. Add rest of ingredients and stir gently until thoroughly mixed together. Spread in to well-greased *loaf pan (one large or two small) and bake for @ 35 minutes. Banana Bread is done when you enter a toothpick or fork into the thickest part and it comes out clean. *In order to help the Banana Bread cook evenly, when putting the batter into the loaf pan, spread the batter so it’s even and not higher in the middle. Or use two smaller pans to ensure even and thorough cooking. Sprinkle Cinnamon & Pumpkin Spice on top before baking.
Although Banana Bread tastes great plain if you make it just right, there are quite a few options you can add on top of your Banana Bread for even more flavor. When I was growing up, we would put a pat off butteron top and let it melt in, which was (and still is as I occasionally still eat Banana Bread this way!) a great treat. Sprinkle some nuts on top for extra richness and texture. Toasted walnuts or pecans are a favorite.
–Use a banana instead of oils or butter when making a recipe. –A banana is usually one of the first fruits introduced to babies when they start eating solid foods as they are easy on the stomach and thus easy to digest. –Add in some blueberries for extra nutrition and yumminess!
Fresh eggs are the best! I love eating eggs that are scrambled, fried, over-easy, poached, hard-boiled, soft-boiled, hmmm… am I forgetting something? Eggs are so versatile, making them one of my favorite breakfast foods, for sure!
- Brown vs. White Did you know the only difference between brown and white eggs is the color? There is no nutritional difference when it comes to brown and white eggs. Brown may cost more simply due to the fact that brown hens are larger (when compared to white hens) and thus require more food.
So are eggs healthy to eat? The general answer is yes, if they come from happy chickens, as well as being eaten in moderation. Of course, different people could have different nutritional needs, which makes it necessary for everyone to fully understand and thus be aware of their own particular nutritional needs.
Nutrition in Eggs
One large egg contains about 70 calories, of which 45 of those calories are derived from fat. Small amounts of sodium, vitamin A, vitamin B12, riboflavin, calcium, and iron, as well as a few other vitamins and minerals are also included.
Protein in Eggs
One large egg contains about 6 grams of protein, which is almost 15% of the recommended daily amount of protein. Protein is an essential nutrient that should make up roughly 25% to 35% of your daily caloric intake.
Eggs are high in cholesterol, meaning that if you need to watch your cholesterol intake, you’ll want to limit how many you eat both daily and weekly. One large egg contains about 211 mg of cholesterol, which is nearly 70% of one’s recommended daily intake! So what is Cholesterol exactly? Cholesterol is a fat-like, waxy substance that is made in the body’s cells, the liver, as well as found in certain types of foods (dairy products). Although the body needs some cholesterol, too much can lead to heart disease.
Eating an egg for breakfast, or for that matter any time of the day, can help give you some of the essential nutrients that your body requires to keep it fit and strong. Be sure to check out some of the breakfast recipes in order to find out some new and delicious ways you can eat this whole food.
I absolutely love eating fruit for breakfast! Sometimes I’ll grab an apple and a banana, sometimes I’ll open up a can of pears and/or peaches (I usually rinse with a little water first in order to take away some of the sweetness that comes with the syrup it’s packed with), and sometimes I’ll go all out and but 5 or 6 different healthy fruits and cut them up into bite size pieces and throw them in a big bowl. Then whenever I want to eat a bowl of fruit for breakfast or just want a quick and healthy snack, I just pour some into a smaller bowl and eat away (usually with a toothpick since I’m reading or working and don’t want to get all sticky). Other times I’ll add this healthy food option to my healthy breakfast, such as on top of my yogurt or on top of my french toast.
Sometimes I don’t feel like cutting up all that healthy fruit into a bowl, but when I think about the end result – a big, beautiful bowl of delicious and healthy fresh fruit – I start cutting away! The first time I started cutting up the variety of different fruits I bought, the knife wasn’t that sharp and it was much more difficult to cut the pieces into the shape and size I wanted. So be sure you have a really sharp knife so that the cutting up process is as simple as possible. (Be Careful!) My favorites right now (for cutting up and eating) include – red apples, green apples, oranges, pears, pineapples, red grapes, and green grapes. For the most part this stays the same, changing with the seasons for freshness and variety!
Consider looking into the various types of benefits that eating fruit provides, which will allow you to better understand the full nutritional values you are giving your body. I eat some type of fruit every single morning and call it breakfast #1. Then about 20-30 minutes later, I’ll eat breakfast #2, whichis usually either a bowl of cereal, a bowl of oatmeal, or a bowl of yogurt. Yum! (This makes me feel I’m eating more than I am!) So what are some of your favorite fruits? Update: Recently, I tried for the very first time a persimmons, and it was really delicious! I bought them from a couple of friends who grow them and sell them at the Sierra Vista Farmers Market where I volunteer on Thursdays. Yay! A new addition to my list…