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Everyone needs a tasty, filling breakfast that supplies energy for the whole morning -- even if you're not a "morning person." Simple breakfasts can be satisfying, as these ideas show.

  1. Be a smoothie. One of the fastest (and yummiest) ways to get fruit, protein, and calcium is with smoothies. You can use frozen berries when fresh ones aren't in season. They have more flavor and vitamins than out-of-season berries. And frozen bananas add a rich, creamy texture.
  2. Upgrade the ingredients. You can boost the nutritional level and still have a great-tasting breakfast. Try adding ricotta or cottage cheese and whole-grain flour to pancakes, for instance, to create more protein, calcium, and fiber per serving.
  3. Make some swaps. Think of creative ways to substitute good-for-you ingredients for not-so-healthy ones (like fat, sugar, and refined carbohydrates). For example, make a version of eggs Benedict by using a whole-grain English muffin and baby spinach or artichokes.

Recipe: Guiltless French Toast

Makes 4 servings (one slice per person)

Ingredients:

8 large egg whites

1 Tbsp vanilla

1/4 cup orange juice (or juice from two oranges)

1 tsp cinnamon

4 slices whole wheat bread (with no corn syrup or hydrogenated oil)

4 pats butter

2 Tbsp pure maple syrup

1 cup fresh blueberries

Directions:

1. Mix egg whites, vanilla, orange juice, and cinnamon together in a shallow dish.

2. Soak the bread until it has absorbed most of the liquid. Heat a pan or griddle and add butter.

3. Put bread in pan, and pour remaining egg batter onto bread. Cook a few minutes, then flip.

4. Toast is done when both sides are golden. Top with fresh berries and maple syrup.

Per serving: 200 calories, 11 g protein, 25 g carbohydrate, 5 g fat (3 g saturated fat), 11 mg cholesterol, 3 g fiber, 13 g sugar, and 272 mg sodium. Calories from fat: 23%

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