Sabtu, 05 Mei 2012

6 Breakfast Menu To Improve Brain Performance

1. Low Fat Yogurt with Flaxseed


Flax is a excellent add-in ingredient for many kid dishes. Just one little ounce of flaxseed meal (approximately 4 tbsp.) offers about 6 grams of protein and 8 grams of fiber. Bonus, flax is a super source of omega 3. You can buy whole organic flaxseed or ground organic flaxseed meal. Both are useful and flax tastes very good too - but can be easily added to recipes without taking over taste-wise. Flaxseed or flaxseed meal can be added to just about any baked good item you can imagine; muffins, bread, granola bars, cinnamon rolls, homemade crackers and so much more. You can also add ground flaxseed meal to any sauce or soup, for example, I always toss some ground flax into homemade spaghetti sauce and homemade soup. You can sprinkle the seeds on yogurt, pizza, warm oatmeal or ice cream.

2. Oatmeal with Dried Fruit

  • 8 oz of boiling water
  • 1 green tea bag (honey flavor or your favorite would be GREAT! too!)
  • 3/4 cups Quick Oats (60g)
  • 1 large (or 2 small) dried apricot (8g)
  • About 1 tbsp dried berries (cherry, cranberry, blueberry mix works great!) (8g)
  • About 1 tbsp slivered almonds (1/4 oz) (7g)
  • 1 tsp almond extract
  • drizzle of honey (3g)

Seep green tea bag in boiling water for 2 minutes. You can do this directly in the bowl if you like. Remove the tea bag. Be sure to squeezing extra water out before discarding.
Add the oatmeal to the bowl. Stir and let it sit for a few minutes while preparing the rest of the ingredients. (note: If the tea cooled too much before adding oatmeal, throw the bowl into the microwave for 1 minute. I purposely reduced the amount of water used to create a thicker oatmeal "experience". When was the last time you have watery trail mix? ;~P)
Dice the apricot, and berries (if large chunks.) Mix the berries with the slivered almonds. Set aside.
Mix the almond extract into now cooked oatmeal. Top with the fruit almond mixture.
Drizzle with honey. Tip: To measure, place bowl on a scale, zero out and drizzle right from honey jar until scale reads 3g. Do it slow to create thin lines of honey on top of everything.

3. White Egg Omelette

Spinach and Egg White Omelette (Served 3 to 4)

50g spinach, frozen or fresh
8 egg whites, beaten
1 tsp fresh garlic, chopped
1 tsp olive oil
Sea salt & black pepper to taste
  1. Cook the spinach according to frozen packet instructions or sauté fresh spinach until wilted and just tender. Drain and set aside.
  2. Heat the coconut oil in a small skillet or frying pan, add the garlic and onion and cook until just slightly brown. Add the spinach and stir fry for a minute. Season to taste with pepper and salt and set aside.
  3. Heat a non-stick-pan and pour in your beaten egg whites. Tilt the pan to distribute the egg whites and fry over medium to low heat until it becomes whitish and set in the middle. Turn carefully and cook the other side. Place your spinach in the centre of the egg whites and flip one side of the omelette over the spinach. Press down slightly and cook for approximately 40 seconds on low heat. Turn and cook the other side.
  4. Serve with a salad or mixed hearty vegetables.

Emeril's Spinach, Cheese and Egg White Omelet

2 teaspoons grapeseed, canola or olive oil 
1/2 (6 ounce) onion, thinly sliced 
1/2 (8 ounce) red bell pepper, thinly sliced 
1/2 (8 ounce) yellow bell pepper, thinly sliced 
*12 egg whites
1/2 teaspoon salt, plus more to taste 
1/2 teaspoon freshly ground white pepper 
5 ounces spinach, cleaned and stemmed 
1 cup Monterey Jack cheese, grated 
1 avocado, sliced 
Your favorite salsa, for serving 

Heat 1 teaspoon of oil in a medium nonstick skillet over medium high heat. Add the onion, peppers and 1/4 teaspoon of salt. Sauté until the vegetables are soft and lightly caramelized, stirring occasionally, 6 to 7 minutes. Add the spinach and cook until slightly wilted, about 2 minutes more. Transfer mixture to a heatproof bowl. 

Return pan to heat. Add the remaining teaspoon of oil. 

Whisk the egg whites with a pinch of salt and the remaining white pepper. Pour in beaten egg whites and cook for 10 seconds, the eggs should just begin to set on the bottom. Using a plastic or wooden utensil, stir almost continuously until the omelet is cooked to your liking. Allow 2 minutes for a well-cooked omelet. 

Fill the omelet with the 1/4 cup of the pepper mixture. Top peppers with 2 tablespoons of grated cheese. To roll the omelet, flip one half over toward the middle, while tilting the pan. Top rolled omelet with an additional 2 tablespoons of grated cheese, salsa and sliced avocado. Repeat to make 4 omelets. Serve immediately. 

Yield: 4 servings

4. Whole Wheat Bread with Peanut Butter

Natural peanut butter and honey on whole wheat bread is about as simple a meal as there is to prepare, and it's loaded with vitamins, minerals, protein and all the health benefits of honey.

Slather a layer of peanut butter on top of the toasted bread
Sometimes I heat the peanut butter up in the microwave for a few seconds to make it more slatherable...
Add sliced bananas on top of the peanut butter
Then slowly, yes slowly, drizzle honey on top of the bananas

Drink it with a cold glass of creamy milk or your favorite hot tea, then enjoy your day. 

What is your favorite breakfast?

Linked up with Tasty Tuesdays

5. Yogurt Smoothie with Fresh Fruits

Red, White and Blueberry Smoothie

Ingredients :

1/2 cup frozen strawberries
1/2 banana
3 oz vanilla non-fat yogurt
1/2 cup acai juice
1 tsp ground flax seed
Add ingredients in the order listed above to smoothie cup. Blend on low speed until large pieces are broken up. Finish on high speed until well blended. 
Calories: 192.1

6. Mixed Cereals

(serves 2)

75-1007 mixed cereals (oat flakes, rye flakes, millet, rice etc)
1 tbsp raisins
4-5 almonds, chopped
4 walnuts, chopped
1 tbsp linseeds
1 tbsp sunflower seeds 
150g low-fat natural yogurt (I love the Greek yogurt by Onken!)
250g chopped fruits to your likings (apple, pear, banana, papaya, mango etc) 

Place the mixed cereals, nuts and fruits in 2 nice soup bowls, top with yogurt and spoon the fruit onto the muesli.
You can soak the cereals and nuts/seeds as well as- if you like it- 2 tbsp of buckwheat in drinking water overnight. 

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