Healthy Breakfast Recipes with Nutritional Facts

Eating a healthy meal is very necessary to stay healthy and energetic throughout the day. Breakfast helps in maintaining a high metabolism throughout the day. However, if you skip the breakfast, your metabolism become sluggish. Also, a healthy breakfast with essential nutrients acts as a fuel for the body. The metabolism of your body helps a lot in maintaining your weight to a normal level. Therefore, people who are controlling their weight must never skip a breakfast. Eating a healthy breakfast helps to burn more calories during the day. According to a research, people who have healthy breakfast in the morning, have better concentration and memory, than those who do not eat breakfast. There are many breakfast options which can lower your cholesterol levels. These breakfast options are oatmeal, oat bran with fresh fruits. This helps in reducing the risk of heart diseases. Instead of having a sugar doughnut in the morning as breakfast, you can have a healthy breakfast which will keep you away from overeating throughout the day. Here are some of the healthy breakfast recipes with nutritional facts. Read more on importance of breakfast for students.

Healthy Breakfast Recipes

Strawberry Banana Breakfast Smoothie

Ingredients

• 1/2 banana (cut it into pieces)
• 10 fresh strawberries
• 2 tablespoon non-fat dry milk powder
• 1 cup orange juice
• 3 ice cubes

Procedure
Combine all the ingredients in a mixer and blend them together. A thick frothy smoothie is ready to drink.

Nutritional Facts

1. Calories - 209
2. Total Fat - 0
3. Saturated Fat - 0
4. Sodium - 70 mg
5. Cholesterol - 0mg
6. Dietary Fibers - 1 g
7. Protein - 7 g
8. Sugars - 29 g
9. Total carbohydrates - 45 g

Read more on healthy recipes.

Tofu Burritos
Ingredients

• 1/2 cup soft tofu, crumbled
• 1/2 cup chopped bell pepper
• 1 teaspoon canola oil
• 1/4 cup chopped onion
• 1/4 cup reduced fat cheddar cheese
• 1/4 cup salsa (hot)
• 1/4 cup fat free sour cream
• 9-inch multi-grain or whole wheat flour tortillas (2 tortillas)
• 1/2 cup egg substitute
• 1/2 avocado (thinly sliced)
• 1/4 cup fat free sour cream

Procedure
Take a non-stick pan and add the canola oil to the pan and place the pan on medium heat. Saute bell pepper, onions and tofu in the oil for about 3 minutes while constantly stirring it. Then pour the egg substitute in the pan and continue cooking this mixture. After 2 minutes, turn off the flame and pour the salsa and cheese in this mixture. Cover the pan with its lid and let this mixture sit for 2-3 minutes. Now, turn towards your tortillas. Make the tortillas soft by placing them in the oven for 30 seconds. Add half spoon of the egg mixture in the pan at the center of one of the tortillas and roll the tortilla like a burrito. Repeat the same procedure for the other tortilla. Garnish the tofu burritos with sliced serving of avocado and sour cream.

Nutritional Facts

1. Calories - 275 calories
2. Proteins - 16 g
3. Carbohydrates - 30g
4. Fat - 9.6g
5. Cholesterol - 3g
6. Sodium - 570mg

Read more on easy breakfast recipes.

Lacto Ovo Huevos Rancheros Recipe
Ingredients

• Canola cooking spray
• 2 corn tortillas
• 1/2 cup egg substitute
• 2 large eggs, higher omega-3 if available
• 2 links Italian meatless sausage (partially thawed and coarsely chopped)
• 1/4 cup chopped green onions
• 1/4 large avocado, thinly sliced
• 2/3 cup canned black beans (rinsed and drained)
• Shredded cheese (2 ounces)
• 1/4 cup salsa sauce

Procedure
Apply the canola cooking spray to both sides of the tortilla and place this tortilla in a frying pan. Preferably use a non-stick frying pan. When the tortillas turn light brown, flip the tortilla. Repeat the same procedure for the other tortilla. After completing this, keep the tortillas aside. Add the egg substitute to the blender and blend them very well. Now, add the meatless Italian sausages to the same frying pan and cook these sausages. Cook the sausages until they become light brown in color. Then pour the egg mixture slowly in the pan and then stir the mixture until it is cooked. Then, after cooking the mixture, add the black beans and green onions to this mixture. Add cheese and cover the pan for a few minutes. Place this mixture on the top of the tortilla and garnish it with avocado slices.

Nutritional Facts

1. Calories - 448
2. Protein - 37.4 g
3. Carbohydrates - 36.4 g
4. Saturated Fat - 5 g
5. Cholesterol - 233 mg
6. Fiber - 8.3 g
7. Sodium - 1318 mg

Read more on the following:

• High Protein Breakfast Ideas
• Healthy Fast Food Breakfast
• Breakfast Recipes Without Eggs

These were some of the healthy breakfast recipes with nutritional facts. Hope, you will enjoy making and eating them as well.