NDSU Extension Service - Ramsey County

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Power Up with Breakfast

Power Up with Breakfast

 

            March, National Nutrition Month, offers everyone an opportunity to begin healthy eating habits.  Much like a healthy breakfast can give us energy to start the day. A healthy breakfast is important for everyone. Get the morning nutrition you need with these quick breakfast ideas from the American Dietetic Association in honor of National Nutrition Month.

 

• Make instant oatmeal with milk instead of water. Mix in raisins or dried cranberries. Top with chopped walnuts.

 

• Layer low-fat yogurt with your favorite crunchy cereal and sliced fruit or berries.

 

• Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.

 

• Top a bowl of whole-grain cereal with blueberries, sliced peaches or any favorite fruit. Pour on low-fat or fat-free milk.

 

• Top a toaster waffle with low-fat yogurt and fruit.

 

• Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.

 

• Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.

 

• Spread almond butter on a whole-grain toasted bagel. Top with apple slices.

 

• Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.

 

            Create your own energizing cereal with:

 

Springtime Cereal

 

Makes 2 servings

 

3/4 cup wheat and barley nugget cereal

1/4 cup 100% bran cereal

2 tsp toasted sunflower seeds

2 tsp toasted almonds, sliced

1 Tbsp raisins

1/2 cup bananas, sliced

1 cup strawberries, sliced

1 cup low-fat, raspberry or strawberry yogurt

            Mix the wheat and barley nugget cereal, bran cereal, sunflower seeds and almonds in a medium bowl. Add raisins, bananas and half of the strawberries. Gently stir in the yogurt and divide between two bowls. Scatter the remaining strawberries over the top and enjoy!

 

Nutrition information per serving: Calories: 352, Fat: 6 g, Saturated fat: 1 g, Carbohydrate: 69 g, Sodium: 272 mg, Fiber: 8 g.    Recipe from A Healthier You: Based on the Dietary Guidelines for  Americans ©2005 U.S. Department of Health and Human Services.

 

 

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