Monday, October 23, 2017

5 Breakfast Recipes That Can Help You Lose Weight


We all know that breakfast is one of the most important meals, as it provides the brain and body with fuel for the whole day. However, breakfast also significantly affects your body weight and can help you lose your extra pounds.

Fortunately, today, we are going to present you a recipes that are abundant in fiber, protein, and other important nutrients that will boost your health and help you lose weight.

1. Roasted Veggies with Easy Fried Egg
This tasty recipe is perfect as a breakfast. However, you can consume this meal whenever you like during the day. Mix an egg with veggies and this inexpensive meal will definitely satisfy your needs.

Ingredients:
For the roasted veggies:
-½ large head cauliflower, cut into florets
-2 small heads broccoli, cut into florets
-1 ½ tablespoons of extra-virgin olive oil
-¼ teaspoon of garlic powder
-¼ teaspoon of salt
-¼ teaspoon of pepper
-½ teaspoon of red pepper flakes
Juice of ½ lemon

For the fried egg:
-1 egg
-Pinch of paprika, optional
-Dash of hot sauce, optional

Preparation:
-Preheat oven to 400ºF.
-In a large bowl, toss cauliflower and broccoli florets in extra-virgin olive oil. Add the garlic powder, salt, pepper, and red pepper flakes, and mix well.
-Spread out your veggies on a baking sheet, and give all the florets a good squeeze of fresh lemon juice
-Roast in the oven for 15 – 20 minutes, occasionally shaking the pan.
-Once your veggies have roasted for 10 – 12 minutes, heat a small nonstick skillet over medium-low heat, and give it a good spray of canola oil. Crack your egg in the skillet, and cook for about 3 minutes until the yolk is slightly set.
-Remove your veggies from the oven, and slide them into a shallow plate or bowl.
-Flip your egg, and cook for an additional 30 seconds. Keep the cook time shorter if you like a runny egg.
-Carefully slide your cooked egg on top of your veggies, sprinkle with paprika, and you’re done!

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2.Yogurt-Filled Cantaloupe
The Greek yogurt is a healthy way to consume lots of protein and avoid meat and eggs. Just add a fresh cantaloupe in the yogurt instead of the sugary granola, and some fresh berries.

Ingredients:
-1/2 cantaloupe
-6 ounces of nonfat Greek yogurt
-1 tablespoon of fresh raspberries
-1 tablespoon of fresh blueberries
-1 teaspoon of raw pepita seeds

Preparation:
-Scoop out seeds from the center of your half cantaloupe.
-Fill the hole with six ounces of nonfat Greek yogurt.
-Add berries to the yogurt and sprinkle with pepita seeds.
-Use a spoon to scoop bites right out of the cantaloupe peel.

3. Flat-Belly Overnight Oats
This recipe will help you get a flatter belly and fight the stomach bloating.

Ingredients:
-1/2 cup of rolled oats
-1 teaspoon of chia seeds
-1/4 teaspoon of cinnamon
-1/2 cup of unsweetened vanilla almond milk
-1/4 cup of yogurt
-1/4 banana
-1/4 cup of pineapple, chopped (fresh or frozen)
-1/4 cup of blueberries (fresh or frozen)
-1 tablespoon of chopped almonds

Preparation:
-Add the ingredients in the order listed to a small mason jar.
-Place in the fridge overnight.
-In the morning, mix it all together and enjoy cold or warmed up in the microwave.

4. Almond Strawberry Banana Yogurt Smoothie
This smoothie has about 350 calories and 15 grams of protein, so it is excellent for supporting the weight loss process.

Ingredients:
-4 large strawberries
-1/2 banana
-1/2 cup of blueberries
-3 ounces of soy yogurt
-1 cup of unsweetened soy milk
-12 raw almonds
-3 ice cubes

Preparation:
-Place all the ingredients in a blender or food processor and blend until smooth and creamy. Enjoy immediately.

5. Low-Carb Hotcakes
These hotcakes use almond meal and flaxseed and do not contain wheat and sugar. They are rich in protein and fiber.

Ingredients:
-1 cup of uncooked quinoa
-1 1/2 teaspoons of cinnamon
-1/2 teaspoon of nutmeg
-1/8 teaspoon of ground cloves
-2 apples, peeled, diced
-1/4 cup of raisins
-2 eggs
-2 cups of vanilla soy milk
-1/4 cup of maple syrup
-1/3 cup of almonds, chopped

Preparation:
-Preheat the oven to 350°F. Lightly grease a 7-by-11-inch baking dish (an 8-by-8 works too).
-In a small bowl, mix the uncooked quinoa with the spices. Pour into greased dish.
-Sprinkle the apple and raisins on top of the quinoa.
-In that same small bowl, beat the eggs. Whisk in the soy milk and maple syrup.
-Pour the egg-and-milk mixture over the top of the fruit and quinoa. Lightly stir to partially submerge the fruit. Sprinkle the chopped almonds on top.
-Bake for 1 hour or until the casserole is mostly set with only a small amount of liquid left.
-Allow to cool, and then cover and refrigerate. In the morning, cut a square, microwave it on a plate, and enjoy alone or with a few dollops of Greek yogurt.