Not everyone has the time for a four-course breakfast served with a leisurely glance through the paper and a great cup of coffee. In fact, some professionals don’t even have breakfast.
While you may think that skipping out on breakfast saves you time and calories, it could actually cause you to eat way more for lunch, which is never a great idea.Β
Here are four energy-packed recipes that will have you feeling fuller longer and give you the energy to make it to lunchtime and beyond! These take 15 minutes to make, prep included. Some of these can even be taken on the go.
1. Basic Pancakes
Pancakes are a great option for people who want to have a little more carbs to boost energy in the morning. Just be wary of lots of sugary syrups! PREP TIME: 10 minutes TOTAL TIME: 14 minutes SERVINGS: 6 1 cup white whole wheat flour or whole wheat pastry flour 6 Tbsp buttermilk powder ¼ c ground flaxseed 1 tsp baking powder 1 tsp baking soda ½ tsp ground cinnamon Pinch of salt 1 omega-3-enriched egg (or egg white) 1½ cups water 2 Tbsp canola oil 1. Combine the flour, buttermilk powder, flaxseed, baking powder, baking soda, cinnamon, and salt in a mixing bowl. Stir to mix in another mixing bowl. Beat the egg with a fork or whisk. Whisk in the water and oil. Add the flour mixture. Whisk just until combined. Do not beat. Allow to sit for 5 minutes. 2. Heat a griddle over medium-high heat. Turn off the heat and coat the griddle with cooking spray. Turn the heat back on to medium-high. Ladle ¼ cup of the batter onto the griddle to make each pancake. 3. Cook for 1 to 2 minutes or until the bottoms are browned and bubbles form on the top, adjusting the heat as needed. Flip and cook for about 2 minutes or until cooked through. Reduce the heat if the bottoms are browning too fast. Repeat until all the pancakes are cooked. Serve right away or place on a rack to cool for freezing. While it may be tempting to use a convenient mix, those rarely have the same nutritional quality as homemade pancakes. Opt for a little extra work to get the extra vitamins and minerals.
2. Ginger-Mango Smoothie
Not up for a big breakfast? Sometimes big breakfasts can cause upset stomachs, especially for people with sensitive digestive systems. Try this ginger-mango smoothie instead! PREP TIME: 5 minutes TOTAL TIME: 10 minutes SERVINGS: 2 1 c low-fat vanilla (or plain/vanilla greek) yogurt 1 c peeled and chopped mango (about ½) 4 oz ounces soft tofu 2 Tbsp ground flaxseed 1 tsp finely chopped crystallized ginger 1 tsp flaxseed oil Pinch of cardamom Combine the yogurt, mango, tofu, flaxseed, ginger, oil, and cardamom in a blender. Puree until smooth. The bonus serving makes a great, low-calorie lunch!
3. PB&J Pancakes
An interesting twist on pancakes that gets you the beneficial protein of peanut butter with the sweets-craving-blasting vitamins in jelly! Use your basic pancake leftovers to make this recipe simple. PREP TIME: 5 minutes TOTAL TIME: 10 minutes SERVINGS: 1 1 frozen whole wheat (or Slide 1) pancake 1 tsp honey ¼ tsp cornstarch ¼ c fresh or loose-pack frozen and thawed blueberries 2 Tbsp omega-3-enriched peanut butter 1. Heat the pancake in a toaster oven to desired crispness. If you prefer soft pancakes, heat for a few seconds in the microwave. 2. Combine the honey and cornstarch in a small microwaveable bowl, and stir until smooth. Add the blueberries and stir. Microwave on high power for about 90 seconds or until bubbling and thickened. 3. Spread the peanut butter on the pancake. Top with the blueberry mixture. If you aren’t a fan of blueberries, you can substitute the topping for your favorite jam or jelly. Just watch your sugar!
4. Fast French Toast
French toast is one of my all-time favourite breakfasts, but it can be a pain to make. Try this simple method instead. PREP TIME: 4 minutes TOTAL TIME: 9 minutes SERVINGS: 1 2 slices reduced-calorie whole grain bread 1 egg, beaten (or ¼ c egg substitute) ¼ c fat-free milk (or low-fat, calcium-enriched soy or rice beverage) ½ tsp cinnamon 1 tsp canola oil 1 tsp trans-free canola margarine 2 Tbsp sugar-free syrup or 1 Tbsp low-calorie syrup Combine beaten egg, milk and cinnamon. Warm canola oil and canola margarine in a pan, then dip the bread into the egg mix and brown in pan till golden on both sides. Plate, then top with syrup.
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