Tag Archives | waffles; healthy eating; protein; breakfast; waffles

Healthy Breakfast Menu Ideas

breakfast photo

Last week, I shared my Healthy Eating Chart with you.  At first glance, you might think that we don’t eat very much variety.  But, let me assure you, we eat well!  So, for the next few posts, I will share our menu ideas….using only the items on my Healthy Eating Chart.

Now, I must admit, that I have a huge stack of amazing breakfast recipes that are packed with white sugar and white flour.  I am not saying that I NEVER make those recipes.   Cinnamon rolls (the most unhealthy kind imaginable) will always have a place on my holiday table.  They are terrible for us, but we serve them alongside lots of other healthy foods to balance out the sugar overload.  It is all about balance.   While my cinnamon rolls hold a special place in my heart, I can’t have them everyday….or they will hold a special place in my thighs…and rear…and everywhere else! 

Also, for your sake, I have tried (and like) every idea on this list.  But, sometimes I will adapt the recipe.  Okay, really…..I almost always change the recipe somehow!  I will replace an item I don’t have with another similar item.  I will omit the white flour and put in wheat flour.  I will decide that it needs more protein, so I will substitute Greek yogurt for regular yogurt.  It is who I am…..always changing!  So, if you try a recipe and don’t like it, then I probably changed it a little.  Just note that you might have to tweak the recipes a little to get them to your taste! 

I wanted to mention that I am going to give you links to any recipes that I have found online.  But, some of them are from my cookbooks.  I don’t feel right posting those recipes since that would violate copyright laws. So, here are the cookbooks that I use most frequently:

 

  A few more things to note:

  • These foods can be eaten at anytime during the day.  Many times I will have a smoothie for lunch because it is quick!  Also, my family loves to have “breakfast for dinner.”  So, these foods can be eaten at anytime.  But, typically they are breakfast foods, so that is the list where I will place them. 
  • When looking at my breakfast ideas, please remember that a healthy diet will pair a lean protein with a complex carbohydrate…..then top it off with a healthy fat.  Don’t just eat a bowl of oatmeal or you can expect a crash within a couple of hours.  Instead, group oatmeal (a carb) with a side of eggs (protein.)  Throw a little natural peanut butter or nuts (a healthy fat) into your oatmeal and you will have a well-balanced meal.  For more info on how to balance proteins, carbs, and healthy fats, check out this book:

 

 

 So, here are my ideas for breakfast.  Where applicable, I have listed a link to the recipe I use or to something similar to my recipe.   You may view the list online or you can download it here:  Healthy Foods for Breakfast

When planning your breakfast, choose:

  • about 20 grams of a lean protein (P)
  • about 40 grams of a complex carbohydrate (CC)
  • a healthy fat (HF)-amount varies

 

Breakfast Ideas

 

 

 Eggs

Scrambled (P)
Hard-boiled (P)
Omelet, whole eggs or egg whites……..add  veggies, cheese, and onions  (P and CC)
Egg McMuffin (on a whole wheat English Muffin) (P and CC)
Breakfast Burrito (with a whole wheat tortilla) (P and CC)
Quiche (made with whole wheat flour) (P and CC)    

 

Yogurt

Greek yogurt, plain or flavored (P)….top with fruit or granola & sweeten with agave or honey (CC)
Regular yogurt, plain or flavored (P)….top with fruit or granola &  sweeten with agave or honey (CC)
Yogurt Parfait (fruit, flavored yogurt, cottage cheese, and nuts) (P, CC, and HF)
Yogurt Parfait (fruit, flavored yogurt, plain Greek yogurt, and nuts) (P, CC, and HF)    

 

Smoothies

Berry Smoothies (P and CC)
Peanut Butter and Banana smoothies (P and CC)
Overnight Smoothies (P and CC)
Oatmeal Smoothies (P and CC)    

 

Oats

Steel Cut Oats (made with milk and sweetened with agave nectar and berries) (CC)
Rolled Oats (made with milk and sweetened with agave nectar) (Kids mix in nut butter.) (CC)
Overnight Refrigerated Oatmeal (P and CC)
Oatmeal flavored with honey, canned pumpkin, peanut butter, and cinnamon (P and CC)    

 

Waffles, Pancakes, and Crepes

High Protein, Whole Wheat Waffles & 100% Maple Syrup (P and CC)
High Protein, Whole Wheat Crepes & 100% Maple Syrup (P and CC) (waffle recipe made into crepes)
Yogurt-filled Crepes (P and CC) (waffle recipe made into crepes, fill with yogurt and fruit)
Whole Wheat Banana Pancakes  & 100% Maple Syrup (CC)
Whole Wheat Waffle Sandwich (with cream cheese and cinnamon in the middle) (P and CC)   

 

Breads and Muffins

Whole Wheat Bagels (CC) (with cream cheese, peanut butter, or all-fruit jelly)
French Toast & 100% Maple Syrup (made with whole wheat bread) (CC)
Whole Wheat Toast (with peanut butter or all-fruit jelly) ( CC)
Zucchini Muffins (CC) (made with whole wheat flour)
Pumpkin Muffins (CC) (made with whole wheat flour )
Banana Muffins (CC) (made with whole wheat flour )    

Fruit

Frozen:   blueberries, strawberries,  peaches, pineapple, 3- berry blend, & tropical fruit blend (CC)
Fresh:  bananas, apples, oranges, grapes, cuties, and whatever else is on sale or in season (CC)
Applesauce, natural, no sugar added (CC)    

 

Vegetables

Hash Browns or Fried Potatoes (CC)
Sweet Potato Pancakes (CC)
Chopped fresh veggies in eggs (onions, peppers, mushrooms, etc.) (CC)
Hidden veggies:  canned pumpkin in oatmeal or muffins, fresh spinach or kale in smoothies, shredded carrots or zucchini in muffins (CC)    

Cereal

Cheerios, Granola, or Grape Nuts (CC)    

 

Healthy Fat

Natural nut butters:  peanut or  almond  (with toast, waffles, smoothies, or oatmeal) (HF)
Nuts:  pecans, walnuts, and almonds  (with muffins, parfaits, or oatmeal) (HF)
Chia seeds (with yogurt or smoothies) (HF)
Oil (olive or coconut) and butter: ( in baked goods or when cooking eggs or pancakes) (HF)
Cheese:   mozzarella, feta, parmesan, and cheddar  (with eggs) (HF)
Meats:  turkey/pork bacon, turkey/pork sausage, lean ham (with eggs or as a side) (HF)

 

 

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Whole Wheat Freezer Waffles Loaded with Protein!

A few years ago, I began a mission to increase the amount of protein in my boys’ diet. I read the book, Little Sugar Addicts: End the Mood Swings, Meltdowns, Tantrums, and Low Self-Esteem in Your Child Today by Katherine DesMaisons. The author emphasizes the importance of protein every four hours. While many “health fads” have come and gone in my home, a high-protein diet has remained. I’ve noticed a huge difference in my children’s behavior when I load them with protein vs. when I load them with empty carbs….especially, first thing in the morning! Out of this passion, I found this recipe for waffles. While it is more work than Bisquick, it is so much healthier! I double or triple the recipe and freeze them. When I do that, it is a super-quick and super-healthy breakfast! Give it a try and let me know what you think!

High Protein Waffle Recipe

Ingredients

  • 1 cup of cottage cheese
  • 1/3 cup of milk
  • 1/2 cup of whole wheat flour
  • 4 eggs
  • 1/2 tsp. vanilla
  • non-stick spray

Directions

  • Preheat: Preheat a waffle iron.
  • Mix: Place all ingredients in a bowl or blender. Puree all ingredients together.
    • I place my ingredients in a bowl and use a stick blender. But, you could just make it directly in your regular blender.
    • Make sure you blend it well or you will have chunks of cottage cheese in your waffles!
  • Cook: Spray your waffle iron with non-stick spray. Cook your waffles.
  • Flash freeze: Once they are made, place them on cookie sheets. Do not let them touch each other and do not stack them. Place them in the freezer until they are frozen solid. Once they are solid, remove them from the cookie sheet and put them in ziploc bags. (Now you can layer/stack them.)
  • Reheat: In order to reheat and serve the waffles, place them in your toaster. (The microwave will make them mushy!) Sometimes it will take two times in the toaster to completely reheat. Optional: Use the frozen option on your toaster. Also, you could reheat in a toaster oven.
  • Toppings: Smother with your choice of toppings.
    • Not-so-healthy
      • bottled syrup
    • Healthier
      • homemade syrup
      • 100% pure maple syrup
      • store-bought jelly or jam
      • regular peanut butter
      • regular applesauce
    • Healthiest
      • natural peanut butter
      • warmed natural applesauce with cinnamon sprinkled over the top
      • homemade jelly or jam

 

Read full story · Comments { 8 } in Feeding Boys
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