Healthy Breakfast Recipes with Nutritional Facts

Aarti R May 6, 2019
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Breakfast is the most important meal of the day and is also the base of a healthy body. It can be safely said that, to stay fit, a healthy breakfast is necessary.
Eating a healthy meal is very necessary to stay healthy and energetic throughout the day. Breakfast helps in maintaining a high metabolism throughout the day. However, if you skip the breakfast, your metabolism becomes sluggish. Also, a healthy breakfast with essential nutrients act as a fuel for the body.
The metabolism of your body helps in maintaining your weight. Therefore, people who are controlling their weight must never skip a breakfast. Eating a healthy breakfast helps burn more calories during the day. According to a research, people who have healthy breakfast in the morning, have better concentration and memory, than those who do not eat breakfast.

Strawberry Banana Breakfast Smoothie

Ingredients
  • 1/2 banana (cut it into pieces)
  • 10 fresh strawberries
  • 2 tablespoons, non-fat dry milk powder
  • 1 cup, orange juice
  • 3 ice cubes
Procedure
Combine all the ingredients in a mixer and blend them together. A thick frothy smoothie is ready to drink.
Nutritional Facts
  1. Calories - 209
  2. Total Fat - 0
  3. Saturated Fat - 0
  4. Sodium - 70 mg
  5. Cholesterol - 0 mg
  6. Dietary Fibers - 1 g
  7. Protein - 7 g
  8. Sugars - 29 g
  9. Total carbohydrates - 45 g

Tofu Burritos

Ingredients
  • 1/2 cup, soft tofu (crumbled)
  • 1/2 cup, chopped bell pepper
  • 1 teaspoon, canola oil
  • 1/4 cup, chopped onion
  • 1/4 cup, reduced fat cheddar cheese
  • 1/4 cup, salsa (hot)
  • 1/4 cup, fat-free sour cream
  • 9-inch multi-grain or whole wheat flour tortillas (2 tortillas)
  • 1/2 cup, egg substitute
  • 1/2 avocado (thinly sliced)
  • 1/4 cup, fat-free sour cream
Procedure
Take a saucepan and add the canola oil to it. Fry the bell pepper, onions, and tofu in the oil for about 3 minutes while constantly stirring it. Then, pour the egg substitute in the pan and continue cooking this mixture. After 2 minutes, turn off the flame and pour the salsa and cheese in this mixture.
Cover the pan with its lid and let this mixture sit for 2-3 minutes. Make the tortillas soft by placing them in the oven for 30 seconds. Add half spoon of the egg mixture in the pan at the center of one of the tortillas and roll it like a burrito. Garnish the tofu burritos with sliced avocado and sour cream.
Nutritional Facts
  1. Calories - 275 calories
  2. Proteins - 16 g
  3. Carbohydrates - 30g
  4. Fat - 9.6g
  5. Cholesterol - 3g
  6. Sodium - 570mg

Lacto Ovo Huevos Rancheros Recipe

Ingredients
  • Canola cooking spray
  • 2 corn tortillas
  • 1/2 cup, egg substitute
  • 2 large eggs, higher omega-3 if available
  • 2 links Italian meatless sausage (partially thawed and coarsely chopped)
  • 1/4 cup, chopped green onions
  • 1/4 large avocado, thinly sliced
  • 2/3 cup, canned black beans (rinsed and drained)
  • Shredded cheese (2 ounces)
  • 1/4 cup, salsa sauce
Procedure
Apply the canola cooking spray to both sides of the tortilla and place this tortilla in a frying pan. Preferably use a non-stick frying pan. When the tortillas turn light brown, flip the tortilla. Repeat the same procedure for the other tortilla. After completing this, keep the tortillas aside.
Add the egg substitute to the blender and blend them. Now, add the meatless Italian sausages to the same frying pan and cook these sausages until they become light brown in color. Then, pour the egg mixture slowly in the pan and then stir the mixture until it is cooked.
Add the black beans and green onions to this mixture. Add cheese and cover the pan for a few minutes. Place this mixture on the top of the tortilla and garnish it with avocado slices.
Nutritional Facts
  1. Calories - 448
  2. Protein - 37.4 g
  3. Carbohydrates - 36.4 g
  4. Saturated Fat - 5 g
  5. Cholesterol - 233 mg
  6. Fiber - 8.3 g
  7. Sodium - 1318 mg