Moms for generations have been calling breakfast “The most important meal of the day.” The name actually implies it’s meaning, breaking the fast between last night’s dinner and today’s lunch. So, YES breakfast is important! It should be a regular part of your lifestyle because including breakfast as part of your day plays a key role in healthy living.
Eating a wholesome, nutritious meal in the morning recharges your mind and your body. It gets your metabolism moving. When you start your day, your body needs fuel to become more efficient and effective. In fact, studies have shown people who consume breakfast are more productive at work, have a higher level of mental clarity, and are better at solving problems. Children and students also do better in school.
People who chose to eat breakfast have a healthier overall diet. Nutritionally, when you consume breakfast you have a better chance of getting in all the nutrients your body needs on a daily basis. Skipping breakfast in an effort to lose weight can be more harmful then good. Breakfast skippers tend to eat more food then usual at their next meal along with high-calorie choices along the way to help manage their hunger.
When I talk to clients about breakfast I like to tell people to think about the “Rule of Three.” This rule implies that when thinking about breakfast in the morning aim for 3 items with at least 3 food groups. Following this logic you are almost always going to have a nutritious meal between 300-400 calories.
Some examples:
- Yogurt, fresh berries, whole grain cereal
- Hard Boiled Egg, Vegetable Juice, Banana
- Toast, Peanut Butter, Apple
- Granola Bar, Grapes, Cheese Stick
- Smoothie made with Greek Yogurt, Berries, Kale/Spinach
A couple weeks ago I was invited as a local dietitian to participate in an employee health fair at a Green Bay business. I loved meeting so many new people, sharing new ideas and talking all about nutritious food! I shared with them some yummy BREAKFAST COOKIES and they were a huge hit. There are plenty of companies out there attempting to make this new breakfast item but I find the homemade version much healthier because it's made from whole foods! Plus its fresher and it tastes much better!
This is such a versatile recipe. Use any kind of dried fruit or nut that you like. You can also replace ½ of the unsweetened applesauce with mashed banana, pureed/grated carrot or zucchini. Get creative and tailor it to your family’s favorites tastes. Consume within 3-4 days or freeze up to 3 months.
It’s quick, easy, whole grain meal to start your day, grab on your way out the door or excite your kids over a cookie for breakfast! At just 150 calories, it’s also the perfect snack! ENJOY!
Breakfast Cookie Servings 18
Ingredients:
3/4 cup whole-wheat pastry flour 1/2 cup rolled oats
1/2 cup all-purpose flour 1/2 cup bran cereal flakes
1/2 teaspoon baking soda 1/3 cup dried cherries
1 teaspoon ground cinnamon 1/3 cup walnut pieces
1/4 teaspoon salt ¼ cup mini semi-sweet chocolate chips
1/4 cup canola oil 1 heaping tbls ground flax seed
½ cup unsweetened applesauce
1/4 cup dark brown sugar
3 tablespoons granulated sugar
1 egg
1 teaspoon vanilla extract
Directions:
Place rack in center of oven and preheat oven to 350 degrees F.
Whisk together flours, baking soda, cinnamon and salt in a medium-sized bowl. Combine oil, applesauce and sugars in a large bowl and mix on high speed, scraping down sides if necessary, until sugars have dissolved and mixture is light in color, about 1 minute. Add egg and vanilla and beat an additional 30 seconds. Add flour mixture and beat an additional 30 seconds. Add oats, flakes, cherries, ground flax seed, chocolate chips and walnuts. Mix on low speed just until combined. Dough will be slightly sticky and wetter then traditional cookie dough. Line a large cookie sheet with parchment paper. Spoon cookies onto cookie sheet; flatten slightly.
Bake for 9-10 minutes, until cookies are done but still soft. Let cookies cool slightly; transfer to a wire rack to cool completely.
Serving Size: 1 cookie
Calories: 151 Fat: 7 grams Carbs: 21 grams
Protein: 2 grams Fiber: 2 grams Sugar: 10 grams
Welcome to my Blog; THE DIETITIANS WAY. Yes, I am a Registered Dietitian with a professional education in nutrition, health and wellness. I however am also a mother, a daughter, a wife and a business owner. I’m a real person just trying to live a healthy wholesome life, just like you! My business and my blog are all about that. Making healthy living apart of your lifestyle, making it easy, affordable and do-able. The Dietitians Way is part education, part guidance, part real-life trial and error. I hope you continue to join me on this journey, find my knowledge helpful and smile from time to time. Thank you for your support!
Sincerely
Christine Spettel, RD, CD
Lifestyle Nutrition