breakfast recipes of the day

Granola Berry Parfait

For only 228 calories, this berry parfait will provide you with 12.5 grams of protein, 3 grams of fiber, 44 percent of your recommended daily vitamin C intake, and 33 percent of your daily calcium needs.

"This little recipe is wildly nutritious for the calories spent," Hartley says. "I make it the night before, cover, and refrigerate, and in the morning, the granola is soft and the frozen berries are thawed."

To make: In a goblet, layer the following ingredients twice: berries (1/4 cup of sliced strawberries and ¼ cup of blueberries—can be fresh of frozen), 6 ounces of vanilla low-fat yogurt, and 2 tablespoons of granola (and finish with a few berries on top).

Avocado Sunrise

Not a fan of traditional breakfast foods? Try this easy-to-make, energizing morning meal: cut a ripe avocado in half, scoop it out of the peel, remove the seed, put your favorite fresh salsa in place of the seed, and sprinkle with a little sea salt.

"This isn't your typical breakfast, but it's perfect for those who are looking to be sustained with energy and fullness during the day. And while avocados do have a lot of fat, it's the heart-healthy monounsaturated fat, and they're a good source of vitamin K, a vitamin that is important in proper blood and bone function," says Margaux J. Rathbun, Certified Nutritional Therapy Practitioner and founder ofAuthentic Self Wellness.

Immunity-Boosting Smoothie

This smoothie is full of immune-boosting antioxidants and plenty of fiber, plus the chia seeds add protein, calcium, magnesium, potassium, and omega-3 fatty acids.

"This smoothie is a delicious way to boost your immune system while giving you a natural lift of energy," Rathbun says.

To make: combine 1 cup of strawberries, 1 cup of raspberries (Rathbun recommends using organic berries to limit your exposure to pesticides), a half cup of pineapple, 1 tablespoon of chia seeds, five tablespoons of plain whole mile yogurt (or kefir), and six tablespoons ofcoconut water in a blender and mix until smooth. (If you want to make it cold, toss a few ice cubes into the blender).

Energy-Boosting Oatmeal

This energy-boosting recipe is delicious, nutritious, and easy to make, Rathbun says. "The added flax oil gives this breakfast a boost of omega-3 fatty acids, perfect for promoting a healthy heart, skin, hair, and nails. The oil combined with the oats also gives your body a natural boost of long-lasting energy, and oats are an excellent source of vitamin E, thiamin, niacin, riboflavin, calcium, and iron."

To make: combine 1 cup of old-fashioned oats and 2 cups of rice milk, dairy milk, or water in a saucepan and bring to a boil. Cook for about 1 minute over medium heat, stirring occasionally. Remove from heat, add in ¼ teaspoon of vanilla (Rathbun recommends using an all-natural and organic brand), sprinkle in some cinnamon and honey (to taste) and then stir in two tablespoons of flax oil.

 DIY Breakfast Bars

Skip the processed breakfast bars that can be loaded with sugar and try Rathbun's easy recipe for Do-It-Yourself Breakfast Bars.

"These bars are loaded with vitamins, minerals, and ‘good' fats that will kick hunger-cravings to the curb, give you a boost of energy, clear brain fog, and help you get through your day. The bars also contain ingredients full offiber to help promote healthy digestion. I suggest making a batch on Sunday so you'll have the breakfast bars on-hand during the week."

To make: combine ¼ pound of pitted, dried prunes, ¼ pound of dates, ¼ pound of figs and ¼ pound of raisins in a food processor and blend. In a bowl, stir together ¼ cup of raw honey, 3 tablespoons of lemon juice, 3 tablespoons of flax oil, ½ cup of wheat germ, and 1 tablespoon of grated orange rind. Stir in the processed fruit and mix together. Mold the mixture into a pan and refrigerator for one hour, and then cut into bars and serve. (Recipe yields about 12 bars). You can also freeze the bars to make them last longer during the week, Rathbun says.

Homemade Breakfast Burrito

Need a breakfast that you can eat on the go? Wrap up a portable, protein-rich breakfast burrito. Combine one steamed egg (scramble an egg in a mug and microwave 45-60 seconds or until fluffy), two tablespoons of shredded cheddar cheese, and two tablespoons of salsa and roll it into a whole-wheat tortilla, Winslow says. Not a fan of eggs in the morning? Make your burrito sweet instead: spread one tablespoon of peanut butter on a whole-wheat tortilla, layer with sliced apples or bananas, and roll into a burrito.

http://www.shape.com/healthy-eating/meal-ideas/13-healthy-breakfast-ideas