For some of you, your New Year's Resolution may have been to eat breakfast every day. Why do dietitians encourage eating breakfast? Numerous studies of folks who have lost weight and KEPT IT OFF reported that these people always ate breakfast. It literally "breaks the fast" that our body is in overnight and wakes up the metabolism to get it pumping. (Another key to success for weight maintenance from these studies was to keep a food journal - see previous post). Don't have time breakfast? Yes you do. Wake up 5-10 minutes earlier or get all the ingredients ready the night before (as I do). So here is a super easy recipe for one of my favorite breakfast meals. I'm one of those people that never gets full, but this recipe will actually keep me full for three hours until it's time for my snack. If it's a bit too heavy for you, decrease to 1/3 cup oats and 2 egg whites.
Oatmeal Almond Butter Pancakes
Ingredients::
1/2 cup dry old fashioned rolled oats
1T almond butter
1T milled flaxseed (good source of fiber, ALA omega-3 fatty acids, antioxidants)
1t cinnamon
3 egg whites
1/2 banana
1t honey
Directions::
Mix first five ingredients in a small bowel. Pour all ingredients into a small skillet, cook a few minutes on each side until browned. Top with half a banana sliced and a small drizzle of honey.
The facts // 375 calories, 13gm total fat, 1gm saturated fat, 4gm polyunsaturated fat, 7gm monounsaturated fat, 198mg sodium, 384mg potassium, 46gm carbs, 10gm fiber, 14gm sugar, 22gm protein, 22% DV of iron
[have a small glass of OJ with this meal improve the absorption of iron - vitamin C]
