Skip to content
My WebMD Sign In, Sign Up

Weight Loss & Diet Plans

Font Size

Delicious Breakfast Ideas

Why it’s the most important meal of the day, plus a citrus and nut granola recipe.
By
WebMD Magazine - Feature

We all know we should eat something before we rush out the door. But with time tight, lots of people skip it.

What if it were easy to make something that tastes good and would give you energy to last you to lunch?

And what if you could do that quickly? I'm not a morning person; I own a restaurant; and I'm a mom. So believe me, these ideas shouldn't take more than 15 minutes.

Breakfast Building Blocks

Whole grains: Because whole grains are so healthy, it's good to get in at least one serving at breakfast. Steel-cut oats, puffed rice, whole wheat flour, quinoa, and barley all provide the fiber, carbs, protein, vitamins, and minerals that refined grain products lack. Whole grains also help keep you feeling full longer.

Low sugar: Some cereals are more than 50% sugar. Instead, go for whole-grain cereal that isn't packed with sugar -- perhaps sweetened with small amounts of dried fruit, honey, or maple syrup.

Fruit: In general, whole fruit is better than juice. Try berries with milk, or fresh peaches, apricots, or pineapple with kefir or cottage cheese. Or simply serve thin slices of succulent mango.

Healthy Recipe: Citrus and Nut Granola

Makes 16 servings

 

Ingredients

1/2 lemon, juiced (add the zest from the peel, optional)

1 1/2 oranges, juiced (add the zest from the peel, optional)

1/3 cup extra-virgin olive oil

1/2 cup pure maple syrup

2 egg whites

1 Tbsp vanilla extract

4 cups organic rolled oats

1 cup raw cashews

1/2 cup raw almonds or pecans

1/2 cup raw sunflower seeds

1/4 cup raw sesame seeds

1/2 cup unsweetened dried coconut

1/4 cup flaxseed, ground

1/4 cup wheat germ

1 cup dried fruit (preferably peaches, apricots, and papaya)

optional plain or flavored organic kefir or yogurt

 

Directions

  1. Heat oven to 350 F. In a medium-size bowl, stir together juice, zest (if using), olive oil, maple syrup, egg whites, and vanilla.
  2. In a large bowl, mix oats, half the nuts, half the sunflower seeds, all the sesame seeds, and the coconut. Stir in the syrup mixture.
  3. Spread the granola thinly on two cookie sheets covered in parchment paper or foil for easy cleanup. Bake 15 minutes, then stir with a wooden spoon. Continue to bake for 7 more minutes or until golden brown.
  4. Remove granola and cool. Stir in remaining nuts, flaxseed, wheat germ, and dried fruit.
  5. When completely cooled, store granola in airtight containers and enjoy for up to a month, or keep in freezer for up to 6 months.
  6. Serve with 1/2 cup organic kefir or yogurt, if desired.

Per serving (not including kefir or yogurt): 431 calories, 12 g protein, 47 g carbohydrate, 24 g fat (7 g saturated fat), 8 g fiber, 12 g sugar, 15 mg sodium. Calories from fat: 47%

Find more articles, browse back issues, and read the current issue of "WebMD the Magazine."

Reviewed on February 25, 2014

Today on WebMD

measuring waist
4 tips for shedding yours.
apple cider vinegar
Does it have health benefits?
 
Chocolate truffle
For weight loss, some aren’t so bad after all.
woman holding red dress
24 simple, practical tips.
 
woman shopping fresh produce
Video
butter curl on knife
Quiz
 
eating out healthy
Article
Smiling woman, red hair
Article
 
thumbnail_woman_tossing_spinach
Video
lunchbox
Article
 
What Girls Need To Know About Eating Disorders
Article
teen squeezing into jeans
fitfor Teens
 

Special Sections