Healhty Recipes

[DummyChef]

Fruit and Cheese
A balanced,easy-to-assemble make-ahead morning meal: Grab an apple, wrap 1 to 2ounces of Cheddar in plastic, and toss ¼ cup of fiber- and protein-richwalnuts into a resealable plastic bag.

Peanut Butter Waffle
Insteadof dousing a whole-grain or bran toaster waffle in syrup, cut the sugarand boost the protein and fiber by spreading it with 2 tablespoons ofpeanut butter. You can also sprinkle on 1 tablespoon of raisins, sesameseeds, or extra peanuts for even more fiber, which helps deliver themeal's nutrients slowly and steadily.

Plain Doughnut With Chocolate Milk
Aplain cake-style doughnut is usually a better choice than a bakerymuffin. At Dunkin' Donuts, for instance, an old-fashioned doughnut has280 calories, while a corn muffin has 510 calories. Add fiber byeating ¼ cup of almonds or dried fruit. Instead of coffee, try 8 ouncesof low-fat chocolate milk.

Strawberry Shake
Ina cocktail shaker, combine a packet of vanilla or strawberryinstant-breakfast powder (look for the no-sugar-added kind, such asCarnation) and 1 cup of low-fat strawberry cow's milk or soy milk. (Youcan also mix this the night before.) If you have time, use a blender toadd strawberries or a frozen banana, for extra fiber, and a scoop ofprotein powder, such as GeniSoy Natural.

Morning Pizza
Youcould have a slice of last night's pizza (it's preferable to filling upon sugar or skipping breakfast). Or you could try a more sophisticatedspin: Take a slice of crusty bread, spread it with 3 tablespoons oflow-fat ricotta, and add tomatoes. Finish with a drizzle of olive oil(about 1 teaspoon) and a little salt and pepper. Broiling is optional.

Energy Bars
Tosubstitute for a meal, an energy bar should have at least 3 to 5 gramsof fiber and 10 grams of protein. Odwalla, Kashi GoLean, and TruSoy areall good options. Because cereal bars rarely have more than 2 grams ofprotein, kids might be better off adding a stick of Go-Gurt! and asleeve of peanuts.

Egg McMuffin
Yes,you read that right. If you must eat fast food in the morning, get anEgg McMuffin at McDonald's. At 300 calories, it's not an outrageousmeal. Plus it has a good amount of lean protein from the egg and theCanadian bacon. To trim empty calories, remove the top half of themuffin. For additional fiber, add a fresh orange.