Healthy Breakfast Basics

People who eat a healthy breakfast -- one based on whole foods rich in nutrients and fiber, with modest amounts of protein and good fat -- are more energetic and mentally alert than those who eat poorly or not at all. They're also less likely to get diabetes or suffer high blood pressure, strokes, and heart attacks.

Your body needs to periodically recharge to function efficiently. It gets its fuel (glucose) by breaking down carbohydrates in the foods you eat; glucose then enters your bloodstream, circulating and providing your cells with energy. After you've fasted for hours overnight, eating is especially important. "Your blood sugar needs to be at a certain level. If you don't eat breakfast, your body is stuck in a low-energy state," says Eric Rimm, director of the Program in Cardiovascular Epidemiology at the Harvard School of Public Health. "This triggers hunger in your brain, and you seek out food."

Breakfast Pick-Me-Up Recipes

Southwest Egg Scramble
Cumin and salsa help spice up the typical, staid plate of scrambled eggs. To take this dish with you, wrap the eggs in a whole-wheat tortilla, and voila -- you have a breakfast burrito.
Per serving: 400 calories; 20 g protien; 22 g fat; 40 g carb; 8 g fiber.

Ingredients:
2 teaspoons olive oil
1/2 diced orange bell pepper, ribs and seeds removed
1 thinly sliced scallion
1/2 cup frozen corn kernels
1/4 teaspoon ground cumin
Coarse salt
Ground pepper
2 large eggs
2 large egg whites
1/4 cup shredded white cheddar (1 ounce)
1/4 cup fresh prepared salsa
1/2 pitted and diced avacado
2 warmed according to package instructions whole-wheat flour tortillas (6-inch)

Directions: 1. In a medium nonstick skillet, heat 1 teaspoon oil over medium. Add bell pepper and cook until softened, 5 to 7 minutes. Add scallion, corn, and cumin and cook until scallion has wilted, 2 to 3 minutes; season with salt and pepper. Remove to a plate and cover with foil to keep warm. Wipe skillet with a paper towel; reserve skillet. 2. In a large bowl, whisk together eggs and whites, 1/2 teaspoon salt, 1/8 teaspoon pepper, and 2 teaspoons water until well combined. In reserved skillet, heat remaining teaspoon oil over medium. Add egg mixture and cook until bottom is set, 30 seconds. Gently stir with a spatula to bring cooked curds up from the bottom of the pan. Continue to cook, stirring occasionally, until cooked through, about 1 1/2 minutes. Stir in cheese and reserved vegetables. Serve with salsa, avocado, and tortillas.

Power Protein Smoothie
Smoothies offer incredible versatility: You can use whatever's in season. The berries combined with pomegranate juice give this drinkable breakfast an extra antioxidant boost.
Per serving: 300 calories; 12 g protein; 6 g fat; 52 g carb; 6 g fiber.

Ingredients:
2 cups mixed berries, (fresh or frozen)
1 cup silken tofu
1/4 cup pomegranate juice
2 to 3 tablespoons honey
2 tablespoons ground flaxseed
1 teaspoon finely grated peeled ginger

Directions: In a blender, combine berries, tofu, pomegranate juice, 2 tablespoons honey, flaxseed, and ginger. Blend until smooth, 15 to 20 seconds. Adjust the sweetness if neccessary.

Breakfast Bars
Make up a batch of these dense bars ahead of time and have them on hand for a quick, portable breakfast. They will last up to a week at room temperature, or for three months if wrapped individually and frozen.
Per serving: 255 calories; 6 g protein; 12 g fat; 36 g carb; 4 g fiber.

Ingredients:
1 tablespoon walnut oil, plus more for pan
1 1/4 cups spelt flakes
1/2 cup dried cherries
1/4 cup sproated or ground flaxseeds
1/4 cup coarsely chopped pecans
2 tablespoons coarsely chopped pistachios
1/4 teaspoon salt
1/2 cup honey
1/4 cup natural creamy peanut butter
1/2 teaspoon pure vanilla extract

Directions: 1. Preheat oven to 325 degrees Brush an 8-by-8-inch baking dish with oil. Line bottom and two sides with parchment paper, leaving a 2-inch overhang on each side. Brush paper with oil. In a bowl, combine spelt, cherries, flaxseeds, pecans, pistachios, and salt; set aside. 2. In a small saucepan, combine honey, peanut butter, oil, and vanilla. Cook over medium until melted. Add to dry ingredients and stir to combine. Transfer mixture to prepared pan; smooth top. Bake until golden and edges pull away from sides of pan, 20 to 25 minutes. Cool completely in pan. Using paper overhang, lift bars out of pan. On a cutting board, cut into 8 pieces using a serrated knife. Store in an airtight container, separating pieces with wax or parchment paper, for one week.