Recipes for Cook

The most important meal of the day is breakfast, as it gives the body a much needed energy boost for the rest of the day. However, there are many of us who do skip breakfast, especially when we are in a hurry and opt for a breakfast of calorie and carbohydrate laden foods, which even the most active person would find difficult to burn off. Listed below are a number of quick and healthy breakfast recipes that will starve off hunger until lunchtime. Try these breakfast recipes and give your body the energy that it needs to get you through the morning.

o Banana-Bran Muffins

These muffins are a great breakfast filler and sure to keep you going throughout the morning.

Makes 1 dozen muffins

Ingredients:

2 large eggs
2/3 cup packed light brown sugar
2 medium mashed ripe bananas
1 cup buttermilk
1 cup unprocessed wheat bran
1 cup whole-wheat flour
3/4 cup all-purpose flour
1 ½ teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 cup canola oil
1 teaspoon vanilla extract
1/4 teaspoon salt
1/cup chocolate chips (optional)
1/3 cup chopped walnuts (optional)

Method:

Preheat the oven to 400°F. Coat 12 muffin cups with cooking spray.

Whisk the brown sugar and the eggs in a bowl until smooth. Whisk in the bananas, wheat bran, buttermilk, oil and vanilla.

In a separate bowl mix together the whole-wheat flour, all-purpose flour, baking powder, baking soda, cinnamon and salt. Make a well in the center of the dry ingredients and add the wet mixture to it. Use a rubber spatula to combine the ingredients. Stir in the chocolate chips, if using. Spoon the batter into the muffin cases until they are rather full and sprinkle with the walnuts, if using.

Bake for 15 to 25 minutes or until the tops are brown and they spring back when touched.

Allow to cool in the tin for 5 minutes before removing to a wire rack.

NUTRITION INFORMATION: Per serving:

196 calories
6g fat (1g sat, 3g mono)
36mg cholesterol
32g carbohydrate
5g protein
4g fiber
182mg sodium
167mg potassium
Nutrition bonus: Fiber (17% daily value)

o Southwestern Omelet Wrap

Folding a flat omelet in a whole-wheat wrapper is a delicious and fun high-protein breakfast. These wraps can be made the night before if you never seem to have the time to prepare a good breakfast in the morning. They can simply be placed in the microwave and away you go.

Makes 1 serving

Ingredients:

1 large egg
1 egg white
1/2 teaspoon hot sauce
Freshly ground pepper
1 tablespoon chopped spring onions
1 tablespoon chopped parsley (optional)
2 tablespoons black bean dip
1 9-inch whole-wheat wrap
1 teaspoon canola oil
2 tablespoons grated cheddar cheese
1 tablespoon green or red salsa (optional)

Method:

Set your oven rack 6 inches from the heat source and preheat the broiler. With a fork, briskly mix the eggs, hot sauce and pepper together in a medium bowl. Stir in the spring onions and parsley.

Warm up the black bean dip in the microwave for 10 to 20 seconds. Place the wrap between paper towels and heat in the microwave for 10 to 20 seconds. Spread the bean sauce over the wrap, leaving a border of 1 inch.

Brush a 10-inch non-stick skillet with oil and place onto a medium heat. Add the egg mixture and cook, lifting the edges with a spatula until the bottom is light brown in color. Place the skillet under the broiler until the top of the egg mixture is set. Once it is cooked, place the omelet onto the wrap. Sprinkle with cheese, fold the edges over the omelet on two sides and then roll the wrap around the omelet. Eat immediately with salsa.

NUTRITION INFORMATION: Per serving:

321 calories
17g frat (5g sat, 5g mono)
227mg cholesterol
24g carbohydrate
18g protein
2g fiber
677mg sodium

o Baked Apple-Cinnamon French Toast

This healthy breakfast recipe can be prepared in advance and then simply placed in the oven for a delicious breakfast. The calories of this breakfast are decreased by using nonfat milk rather than whole milk and eliminating the egg yolks. The fat is also reduced by almost 80% with this griddle version.

Makes 12 servings

Ingredients:

3 cups nonfat milk
2 cups pasteurized liquid egg whites
3 tablespoons honey
1 ½ teaspoons vanilla extract
1/4 teaspoon salt
One 1 pound loaf sliced whole-wheat bread
1 cup chopped dried apples
1/2 cup raisins
1 ½ teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1 tablespoon confectioners sugar

Method:

Whisk milk, egg whites, honey, salt and vanilla in a large bowl.

Trim the crust off the 8 slices of bread and set aside. Cut the crusts and the remaining bread into 1 inch pieces. In another large bowl place the apples, raisins, nutmeg and cinnamon and toss together.

Use cooking spray to coat a 9 by 13 inch baking pan. Place the bread mixture into the pan and lay the reserves crust-less slices evenly on top. Pour the milk mixture over the bread and press the bread down with a wooden spoon to ensure that it is all evenly moist. Cover with parchment paper, then foil, and refrigerate for at least 8 hours.

Preheat the oven to 350°F.

Bake the casserole for 40 minutes covered, then uncover and continue baking for approximately 20 minutes more until it has puffed up and is lightly browned. Allow the dish to stand for 10 minutes. Dust with confectioners sugar and serve.

NUTRITION INFORMATION: Per serving:

183 calories
1g fat (0g sat, 1g mono)
1mg cholesterol
33g carbohydrate
10g protein
4g fiber
344mg sodium
312mg potassium
Nutrition bonus: Selenium (21% daily value)

o Citrus Berry Smoothie

This is a healthy breakfast in a glass and it is bursting with berries and orange juice. It is a healthy source of carbohydrates and powerful antioxidants.

Makes 1 smoothie

Ingredients:

1 ¼ cups fresh berries
3/4 cup low-fat plain yogurt
1/2 cup orange juice
2 tablespoons nonfat dry milk
1 tablespoon toasted wheat germ
1 tablespoon honey
1/2 teaspoon vanilla extract

Method:

Place the berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth.

NUTRITIONAL INFORMATION: Per serving:

432 calories
3g fat (2g sat, 0g mono)
15mg cholesterol
77g carbohydrate
20g protein
7g fiber
250mg sodium
617mg potassium

Nutrition bonus: Vitamin C (175% daily value), Calcium (63% daily value), Potassium (18% daily value), Magnesium (16% daily value).

There really is no reason why the first meal of the day should not be a healthy breakfast. Therefore try some of the delicious recipes above and discover just how simple and healthy they are.

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	Surya from Healthy and Spicy sent in a healthy yet tasty breakfast thats oozing with culture and tradition. This is one of Keralas traditional recipes, called Ada. She has prepared two variations, but from where I see, it seems like an extremely versatile recipe which can be made sweet or savoury with a variety of stuffings.
	Vaishali of Happy Burp-calls this a healthy, environment friendly chutney that will go with most breakfast items like Idlis or Dosas. Environment friendly, because she actually uses ridge-gourd peel in this one. Red peppers, onions, red chillies, tamarind, peanuts and of course the peel- you have a combination of a variety of textures and flavours there.
	Sumi says this is her idea of a good filling brunch. Most people are familiar with Idlis but Vada Curry is something not many have heard of. Lentils are soaked, ground, steamed and then cooked with onions, tomatoes and spices to make this hearty idli accompaniment.
	Pavani from New Jersey, talks about her love of eggs. Omlette and toast is indeed almost a universal favourite and she sends in her Indianised version Frittata stuffed with onions, tomatoes, potatoes and peas.
	Paz takes us on a trip to Africa through her post about a typical African porridge called Rice Water. It seems to be to be an African version of our Rice Kanji. The cultural similarities between countries at such distances from each other, never ceases to amaze me.
	While we are in Africa, Id like to introduce you to Carolyn who blogs from South Africa. Her blog Field to feast is totally Africa inspired writing, cooking and eating.She talks about the Baobab tree and what she did with the Baobab fruit her basket-weaving friend brought her. Its called Mawuyu.
	Vineela goes the whole nine yards as she makes an elaborate menu all from the scratch. Idlis, Vadai curry and Bell pepper chutney. Her Vadai curry recipe is different from Sumis. Check out how! Looks like bell pepper chutney is the flavour of the season.
	Anna from Morsels and Musings, Australia sends in the baked beans and eggs that get set in the oven, while you catch up on sweet nothings. She also makes a light fruity dessert of pears poached in passion fruit juice that perfectly complements the beans. Conversations over glasses of Moscato d’Asti- a ‘gorgeous wine with a light spritz, subtle sweet flavour and wonderful floral fragrance’-can you ask for a better weekend morning with your partner?
	Priya Jadhav goes the Idli way too, but this one from Kanchipuram. Kanchipuram is this culture soaked town in South of India famous for its temples, grand gold bordered silk sarees and ofcourse the Kanchipuram Idli. When regular idlis become a bore in South Indian households, these variations provide the much needed respite. And then there is yet another Bell Pepper chutney.
	Rachel from Tham Jiak, Malaysia writes about what breakfast means to her and her childhood trials with a half boiled egg. For WBB #2, she sends a breakfast cake made with Ginger and Molasses. You must read her very interesting thoughts on ‘Breakfast like old times’ where you’ll know how Malaysians have this beverage called ‘cham’ which is a unusual blend of tea and coffee.
	Shammi sends us a steaming hot plate of a family of Idlis with a difference, These are Semiya-Rava idlis made from the scratch. Serve them with steaming hot with traditional coconut chutney and you will see contented smiles around you. And yes, those baby idlis sure will make your kids happy too.
	The chocolate lady from Greenwich Village, NYC, presents two Clafoutis, both made with Apricots, but one made even more decadent with bittersweet chocolate. This recipe is good enough a reason for me to call a brunch party for friends at home the coming weekend. This will be a super-hit! Come on gals- what are you waiting for?
	Mahek from Love for cooking, talks about her sons love for dosas. She has prepared a variety of dosas and sends in the very appetising Green Moong Dosa for the weekend breakfast event.
	How about a little dessert to end the WBB #2 on a sweet note? Meeta puts together a bunch of berries, vanilla flavoured yogurt and crushed cantuccini cookies in her simple yet elegant style to make a Very berry dessert.

Tags: Recipes, Breakfast, WBB, Foodbloggers, Event