By alfat. healthy breakfast recipe. Published at Thursday, June 21st, 2018 - 05:24:24 AM.
If your standby breakfast is boring, fattening or--worse--nonexistent, then you could use a Flat Belly Diet morning meal makeover. With these 10 satisfying recipes, you'll load up on the Flat Belly Diet's magic ingredient: MUFAs (monounsaturated fatty acids). This super-healthy fat helps target stubborn belly fat and can be found in foods such as avocados, olive oil, and even dark chocolate (speaking of chocolate, check out our 10 flat belly chocolate desserts). Get ready to find your new favorite breakfast.
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Honey and walnuts make the perfect sweet and crunchy topping for these sensational pancakes. Our Flat Belly Diet pancake mix can serve double-duty for waffles and fruit cr?pe recipes.
TOTAL TIME: 30 minutes
1 1/3 c Easy Pancake Mix* or store-bought, trans-fat free pancake mix
1/4 tsp ground cinnamon
1 c low-fat buttermilk
1/4 c water
1 Tbsp canola oil
1 tsp vanilla extract
1 lg banana, halved lengthwise and cut thin slices
1/2 c fresh raspberries
1/2 c walnuts, chopped (MUFA)
1/3 c honey
1 Tbsp water
1. COMBINE the pancake mix and cinnamon in a large bowl. Combine the buttermilk, water, egg, oil, and vanilla extract in a separate bowl. Whisk into the pancake mix and stir until smooth. Fold in the banana. Set aside.
2. COMBINE the walnuts, honey, and water in a small bowl.
3. COAT a large nonstick skillet with cooking spray and set over medium heat. Add the pancake batter in scant 1/4 cupfuls and cook, in batches, for about 2 minutes or until the pancakes have puffed and the undersides are lightly browned. Turn the pancakes and cook for about 2 minutes longer or until lightly browned. Serve with the walnut honey and raspberries.
NUTRITION (per serving) 425 cal, 10 g pro, 67 g carb, 15 g fat, 2 g sat fat, 55 mg chol, 387 mg sodium, 5 g fiber
*Easy Pancake Mix
TIME: 5 minutes
1 1/2 c all-purpose flour
1 1/2 c whole wheat pastry flour
6 Tbsp yellow cornmeal
6 Tbsp sugar
1 Tbsp baking powder
1 tsp baking soda
1/2 tsp salt
COMBINE the all-purpose flour, pastry flour, cornmeal, sugar, baking powder, baking soda, and salt in a bowl and mix well. Store in a cool, dry place.
This cool, refreshing smoothie will remind you of a Caribbean vacation at first taste, and it only takes a few minutes. Sip this mango-pineapple fruit fusion slowly and enjoy.
TOTAL TIME: 5 minutes
1 1/2 c frozen mango cubes or peach slices, slightly thawed, or 1 lg mango, peeled and sliced off pit
1 c hulled, halved fresh strawberries
1 c fat-free vanilla yogurt or light vanilla soy milk
1/2 c chilled mango nectar
1 Tbsp frozen pineapple juice concentrate, slightly thawed
2 Tbsp flaxseed oil* (MUFA)
1. PLACE mango, strawberries, yogurt, nectar, and juice concentrate in blender. If using fresh mango, add 4 or 5 ice cubes. Blend until well combined and smooth.
2. ADD oil and blend just to combine. Pour into 2 glasses. Garnish each glass with a strawberry if you have extras.
*Note: Flaxseed oil should be used within 2 months. Store it in the fridge to keep it fresh.
Flat Belly Bonus: Flaxseed oil is delicate and shouldn't be heated. To get its slimming MUFA benefits, stir it into thick soups (such as tomato or butternut squash) after cooking to add a nutty flavor.
NUTRITION (per serving) 399 cal, 8 g pro, 65 g carb, 14 g fat, 1.5 g sat fat, 2 mg chol, 86 mg sodium, 5 g fiber
More from Prevention: 6 Superfood Toss-Ins To Boost A Smoothie
This Spanish-style breakfast is chock-full of fresh herbs and veggies. Like your eggs spicy? Add a dash of hot-pepper sauce for more kick.
TOTAL TIME: 30 minutes
1 tsp ground cumin
1 can (15 oz) no-salt added pink beans, rinsed and drained
4 scallions, sliced
1 sm red bell pepper, cut into thin strips
1/2 c reduced-sodium chicken broth
2 cloves garlic, minced
1 c sliced avocado (MUFA)
4 Tbsp fat-free Greek-style yogurt
4 Tbsp salsa
8 (6") corn tortillas, toasted
Dash of hot-pepper sauce
1. HEAT a 10" nonstick skillet over medium-high heat. Add the cumin and cook, stirring occasionally, for about 30 seconds or until fragrant. Add the beans, scallions, bell pepper, broth, and garlic. Bring to a boil, then reduce the heat so the mixture simmers. Cook for 8 minutes or until the vegetables are tender and most of the broth is evaporated. With the back of a large silicone or wooden spoon, smash the beans until they are lumpy.
2. USE the back of the spoon to make 4 indentations in the beans. Working one at a time, break each egg into a custard cup and pour in each indentation. Cover and cook for about 8 minutes or until the eggs are cooked to the desired doneness.
3. SCOOP each portion of egg-topped bean mixture onto a plate. Scatter the avocado slices over and around the beans. Top each serving with 1 Tbsp of the yogurt and 1Tbsp of the salsa. Serve with the tortillas and hot-pepper sauce, if desired.
NUTRITION (per serving) ( 1/4 of recipe): 331 cal, 16 g pro, 42 g carb, 12 g fat, 3 g sat fat, 1 mg chol, 245 mg sodium, 10 g fiber
Show off your cooking skills with this flavorful egg dish. Fat-free Greek yogurt is a healthier substitution for half-and-half normally used in this brunch favorite.
TOTAL TIME: 30 minutes
1 tsp olive oil
1 package (9 oz) pre-washed spinach
1/3 c fat-free Greek-style yogurt
1/4 c sun-dried tomato pesto (MUFA)
1 tsp vinegar
Pinch of salt
4 large eggs
2 whole grain English muffins, split and toasted
Freshly ground black pepper
1. HEAT the oil in a large nonstick skillet over medium-high heat. Add the spinach and cook (in batches, if necessary) until wilted.
2. COMBINE the yogurt and pesto. Stir 1/4 c into the spinach and remove from the heat. Cover to keep warm.
3. MEANWHILE, heat a medium saucepan containing 1" of water to a boil over high heat. Add the vinegar and salt and reduce the heat to low. Break an egg into a custard cup and gently tip the egg into the water. Repeat with the remaining 3 eggs. Cover and simmer, shaking the pan 2 or 3 times, for 3 to 5 minutes for a soft-cooked yolk or until the whites are completely set and the yolks begin to thicken.
4. PLACE an English muffin half on each of 4 warm plates. Spoon 1/4 of the spinach onto each muffin. Remove the eggs with a slotted spoon, and drain over paper towels (still in the spoon), before placing on the spinach.
5. STIR 1 Tbsp of the poaching liquid into the yogurt mixture to make it smoother. Spoon evenly over each egg and grind some pepper over the top.
NUTRITION (per serving) ( 1/4 of recipe): 175 cal, 12 g pro, 21 g carb, 6 g fat, 2 g sat fat, 212 mg chol, 462 mg sodium, 5 g fiber
These nutty scones make a delicious, sweet morning treat. Make a batch on the weekend and enjoy these guilt-free pastries all week long.
TOTAL TIME: 40 minutes
2 c whole wheat pastry flour
1 c pecans, chopped (MUFA)
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 1/4 c low-fat vanilla yogurt
2 Tbsp canola oil
1 tsp freshly grated orange zest
2/3 c dried sweetened cranberries
1. PREHEAT the oven to 400?F. Lightly coat a 9" round baking pan with cooking spray.
2. WHISK together the flour, pecans, baking powder, baking soda, and salt in a large bowl.
3. WHISK together the yogurt, oil, and orange zest in a small bowl.
4. MAKE a well in the center of the flour mixture and add the yogurt mixture and cranberries. Stir just until blended.
5. PRESS into the prepared pan. Score the dough with a knife to form 8 triangles. Bake for 20 to 25 minutes or until lightly browned and a wooden toothpick inserted in the center comes out clean.
Recipe Tip: Make It A Flat-Belly Meal: Serve with 1 cup fat-free milk (80) and 1/2 cup canned mandarin oranges (80). Total Meal: 370 calories
NUTRITION (per serving) (1 scone): 308 cal, 6 g pro, 38 g carb, 15 g fat, 1.5 g sat fat, 2 mg chol, 350 mg sodium, 5 g fiber
More from Prevention: 5 Crazy-Healthy Cranberry Recipes
No time for breakfast? This creamy-crunchy combo is ready in under 5 minutes. Swap out the bananas or raspberries for blueberries, strawberries, blackberries, or peaches.
TOTAL TIME: 5 minutes
1 banana, sliced
1 c raspberries
1 container (5.3 oz) fat-free Greek-style yogurt
1 1/2 c granola
LAYER the banana, raspberries, yogurt, and granola in 2 tall glasses and serve immediately.
NUTRITION (per serving) (1 parfait): 420 cal, 14 g pro, 67 g carb, 13 g fat, 1 g sat fat, 0 mg chol, 140 mg sodium, 14 g fiber
Treat your taste buds to a zesty kick in the morning with these fat-fighting muffins. Keep extras in the freezer and thaw them out the night before for a quick, on-the-go breakfast or snack! (Want more freezer-friendly recipes? Check out 16 make-ahead meals.)
TOTAL TIME: 55 minutes
2 Tbsp 1/4 c canola oil (MUFA), divided
1 lg red bell pepper, coarsely chopped
4 scallions, thinly sliced
1 1/2 c yellow cornmeal
1/2 c whole grain pastry flour
1 3/4 tsp baking powder
1/2 tsp salt
1/4 tsp baking soda
1/8 tsp freshly ground black pepper
1 c fat-free plain yogurt
1 lg egg
2 lg egg whites
2 tsp brown sugar
3/4 c drained canned vacuum-packed corn kernels (about 1/2 an 11-oz can)
1. PREHEAT oven to 350?F. Coat Texas-size, 6-cup muffin tin with cooking spray or line with paper baking cups.
2. WARM 2 Tbsp of the oil in medium skillet over medium heat. Add bell pepper and cook, stirring, 5 minutes or until tender. Add scallions. Cook, stirring, 1 minute or until softened. Remove from heat and let cool 5 minutes.
3. STIR together cornmeal, flour, baking powder, salt, baking soda, and black pepper in large bowl. In medium bowl, whisk together yogurt, egg, egg whites, sugar, and remaining 1/4 c oil. Fold in bell pepper mixture and corn. Fold into dry ingredients until just moistened.
4. DIVIDE batter evenly among prepared muffin cups. Bake 25 to 30 minutes or until wooden pick inserted in center comes out clean. Cool in pan on wire rack 5 minutes. Remove muffins from pan to cool completely on wire rack.
NUTRITION (per serving) 345 cal, 9 g pro, 47 g carb, 16 g fat, 1.5 g sat fat, 36 mg chol, 491 mg sodium, 4 g fiber
More from Prevention: 5 Delicious Ideas For Corn
Walnuts add a savory crunch that complements the fresh and dried fruit in this recipe. Give yourself a satisfying start to a day of healthy eating with this hearty, filling breakfast.
TOTAL TIME: 18 minutes
1 c water
2 1/2 c fat-free milk, divided
1 1/4 c old-fashioned rolled oats Pinch of salt (optional)
1 lg pear or med Granny Smith apple, cored and cut into 1/4 " pieces (about 1 1/2 c)
1/2 c dried sweetened cranberries
1/4 c dark or golden raisins
1/2 c chopped walnuts (MUFA)
2 tsp brown sugar
1. BRING water and 1 1/2 c of the milk to a boil in large, heavy saucepan over high heat. Stir in oats and salt (if using). Reduce heat to medium-low and simmer 3 minutes, stirring often, until oats start to soften.
2. STIR in pear. Cover and simmer about 3 minutes more or until it is tender but still a bit crisp. Stir in cranberries and raisins. Remove from heat, cover, and let stand 1 minute to soften.
3. DIVIDE evenly among 4 warm bowls. Sprinkle each with 2 Tbsp of the walnuts and 1/2 tsp of the sugar. Top each bowl with 1/4 c of the remaining milk.
NUTRITION (per serving) 353 cal, 11 g pro, 57 g carb, 12 g fat, 1.5 g sat fat, 3 mg chol, 70 mg sodium, 6 g fiber
More from Prevention: What's Healthier: Steel-Cut Oats or Rolled Oats?
Try this quick, healthy meal when you host your next brunch. No one will miss the bagels once they taste the fresh herbs and olive tapenade toppings that make this dish unique.
TOTAL TIME: 25 minutes
2 tsp extra virgin olive oil
6 scallions (whites and 2" of green), trimmed and chopped
6 lg egg whites
4 lg eggs
1/4 c cold water
1/2 tsp dried tarragon or finely chopped fresh tarragon
1/2 tsp salt
2 oz thinly sliced smoked salmon, cut into 1/2 "-wide pieces
3/4 c black olive tapenade (MUFA)
1. PREHEAT oven to 350?F.
2. HEAT heavy 8" ovenproof saut? pan over medium heat 1 minute. Add oil and heat 20 seconds. Add scallions and saut?, stirring periodically with spatula, about 2 minutes or until soft.
3. COMBINE egg whites, eggs, water, tarragon, and salt in medium bowl. Whisk to blend. Season with freshly ground black pepper. Pour mixture into pan and lay salmon on top. Cook, stirring periodically, about 2 minutes or until partially set.
4. TRANSFER pan to oven and cook 12 to 14 minutes or until firm, golden, and puffed. Remove from oven. Use spatula to release frittata from pan. Gently slide onto warm serving platter, slice, and serve with 2 tablespoons of the tapenade.
Make it a Flat Belly Diet Meal: For a well-balanced dish, thaw 1/2 cup of frozen dark sweet cherries (45 calories) and combine with 1 cup of fat-free plain Greek-style yogurt (112 calories). Top with 1/4 cup of toasted whole oats (75 calories).
NUTRITION (per serving) 186 cal, 10 g pro, 1 g carb, 0 g fiber, 15 g fat, 2.5 g sat fat, 143 mg chol, 535 mg sodium
Too many overripe bananas on hand? Don't toss them; use them to whip up a tummy-flattening smoothie! Natural peanut butter lends texture to this creamy breakfast drink.
1/2 cup fat-free milk
1/2 cup fat-free plain yogurt
2 Tbsp creamy natural unsalted peanut butter (MUFA)
1/4 very ripe banana
1 Tbsp honey
4 ice cubes
COMBINE the milk, yogurt, peanut butter, banana, honey, and ice cubes in a blender. Process until smooth. Pour into a tall glass and serve.
NUTRITION (per serving) 410 calories, 19 g protein, 50 g carbohydrates, 16 g fat, 2 g saturated fat, 5 mg cholesterol, 289 mg sodium, 3 g fiber
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