During pregnancy, it is important that you start each day with a healthy breakfast. Try these quick and easy healthy breakfast ideas:
Bake and freeze muffins. High-fiber, low-fat bran muffins are a great way to start the day, and the fiber will keep you fuller longer. Bake a batch on the weekend and freeze them.
Make eggs ahead of time. Make a batch of scrambled eggs with diced onions, peppers and mushrooms and store in the fridge. Reheat a single portion of the egg mixture and put it in a whole-wheat wrap. Add salsa.
Keep frozen fruit on hand. You can make a quick smoothie with frozen fruit like strawberries, blueberries and mangos. Combine frozen fruit with low-fat yogurt and orange juice in the blender and enjoy.
Make slow-cooker oatmeal. Make high-fiber steel-cut oats overnight in the slow cooker. Try adding dried fruits, nuts and cinnamon for flavor.
Keep a bowl of washed fruit in the refrigerator. Add the fruit to nonfat Greek yogurt and sprinkle with wheat germ or granola.
Make whole-grain pancakes ahead of time. Make the pancakes ahead of time and freeze them. Pop them in the microwave and top with yogurt and fruit.
Eat whole grains. Top a toasted whole-grain waffle with ½ cup low-fat cottage cheese, ½ cup fresh berries and a sprinkle of cinnamon.
Spread ½ cup hummus on a whole-wheat wrap. Add 1 sliced hard-boiled egg and a handful of prewashed baby lettuce or spinach greens.
Top 1 cup whole-grain cereal with ½ sliced banana, 1 tablespoon chopped nuts and 1 cup low-fat milk.
Here are some healthy recipes that will give you the energy to get your day started!
Good Morning Granola
Ingredients:
Nonstick vegetable spray
3 cups old-fashioned oats
1 cup sliced almonds
¾ cup shredded coconut (preferably unsweetened)
½ cup roasted unsalted pumpkin seeds
¼ cup canola oil
6 tablespoons white grape juice concentrate
½ teaspoon salt
1 cup chopped dried apricots
1 cup chopped dates or raisins
Instructions
1 Preheat oven to 250F. Lightly coat a large rimmed baking sheet with nonstick spray.
2 In large bowl, combine oats, almonds, coconut, and pumpkin seeds. In medium bowl, combine oil, juice concentrate, and salt. Pour oil mixture into oat mixture; toss to coat. Spread mixture evenly on prepared baking sheet. Bake 25 minutes, until golden, stirring often.
3 Transfer to large bowl; stir in dried apricots and dates. Store in an airtight container.
Make Ahead: Granola will keep, tightly covered, for 1 month.
Makes about 5 cups
Nutritional Information
1 cup = 310 calories, Protein: ½ serving, Whole grains: 2 servings, Fat: ½ serving
Huevos Rancheros Con Frijoles
Ingredients
2 8-inch whole-wheat flour tortillas
1 Tbsp vegetable oil
½ large red bell pepper, seeded and thinly sliced
2 large eggs
1 cup drained black beans
½ cup prepared chunky salsa, in desired spiciness
Salt
½ cup shredded cheddar cheese
Instructions
1 Wrap tortillas in paper towel; microwave until warm.
2 Warm oil in large, heavy skillet over medium heat. Cook pepper slices 3 minutes or until softened, stirring often.
3 Push pepper to side of pan. Break eggs into skillet. Cook sunny side up or over easy, as desired. Place a warmed tortilla on each serving plate; top with fried egg.
4 Add beans, salsa, and salt to peppers in skillet, still over medium heat. Stir to combine and warm through. Remove from heat. Spoon salsa mixture over eggs; top with cheese. Fold tortilla over egg or serve open-faced.
Makes 2 servings.
Nutritional Information
1 serving = 500 calories, Protein: 1 serving, Vitamin C: 1 serving, Calcium: 1 serving, Green/yellow vegetable: ½ serving, Whole grains: 2½ servings, Fat: ½ serving.
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