Speedy Healthy Filling Breaky

Posted by CK in breakfast, recipe, vegetarian

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If you're anything like me, you often skip breakfast in the morning because your life takes over, although you know you shouldn't. If I do have breakfast, I usually have a simple bowl of cereal with skim milk, that'll often fill me up....for the next hour or so.

I stumbled upon an article this morning that gives a few good breakfast recipes for the on-the-go crowd. But first, they provide us with facts about the importance of having breakfast (source):

It keeps you slim: Breakfast eaters are less likely to be overweight than breakfast skippers, and successful dieters are also more likely to be breakfast eaters.

It keeps you healthy: Eating breakfast may reduce your risk of serious illnesses like heart disease, stroke, diabetes, and cancer, and it strengthens your immune system so you're more resistant to common ailments like colds and the flu.

It keeps you sharp: Memory and concentration get a boost from breakfast. A study on children found that kids who eat breakfast score higher on tests and are less likely to suffer from depression, anxiety, and hyperactivity. It should help you at the office, too.

The Perfect Meal

You say you eat breakfast? Good boy. Even so, it's likely you're doing it wrong. "Most men make the mistake of eating too little in the morning, and then get so hungry they go overboard and eat a giant meal later in the day," says Evelyn Tribole, M.S., R.D., a nutritionist in Irvine, California, and author of Stealth Health.

A typical breakfast is just a couple of hundred calories, mostly in the form of simple carbohydrates that spike blood-sugar levels and leave the body starving for energy a couple of hours later.

Even a classic fiber-rich breakfast -- say a cup of raisin bran with blueberries and skim milk -- provides less than 300 calories and only about 10 grams of protein. An ideal breakfast needs to be much larger -- between 500 and 600 calories. And it needs to be packed with vitamins, minerals, and nutrients, including at least 20 grams of protein and at least 5 grams of fiber. That will give your body a high-quality, long-lasting, steady supply of energy to help you through the morning.

Here you'll find 7 breakfast recipes that you can make under 5 minutes!