Power-up with a protein-packed breakfast
March is National Nutrition Month, but you can't start your day on the nutritional path with beginning with a protein packed breakfast.
Experts recommend getting 25 to 30 grams of protein before noon each day. Dairy products offer a unique blend of protein and essential nutrients to start your day. Together milk, cheese, and yogurt give you a daily dose of calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin, and niacin. The nutrients help build strong bones and improve overall diet quality to reduce the risk of some diseases.
Registered dietitian Robin Brown, of the Midwest Dairy Council, visited ABC 7 to give us a few ideas for enriching your breakfast.
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RECIPES:
EGG & MOZZARELLA BREAKFAST PIZZA
Servings: 2
Total Time: 13 minutes
Ingredients
1 whole wheat English muffin
2 mushrooms, sliced
2 green onions, finely chopped
4 tablespoons diced green or red bell pepper
cup egg substitute
teaspoon black pepper
dash oregano or Italian seasoning
4 teaspoons pizza sauce
cup shredded low-moisture, part-skim Mozzarella cheese
Preparation
Preheat oven to 350 F. Split English muffin in half and toast; set aside.
Heat small non-stick skillet over medium heat. Add mushrooms, green onions and bell pepper. Cook, stirring constantly for two minutes or until vegetables are softened. Stir egg substitute, black pepper and oregano into vegetable mixture. Cook, stirring continuously until egg substitute is set, about two minutes.
Spread 2 teaspoons of pizza sauce onto each English muffin half. Spoon a quarter of the egg mixture over pizza sauce and top with a quarter of the cheese. Spoon the remaining egg mixture and cheese evenly on top of the muffins. Place the muffins on a baking sheet and bake for five minutes, or until cheese is melted.
Substitution Idea
Tip: Keep a bag of frozen vegetable mix to use in this recipe. Any remaining pizza sauce can be frozen for another use.
Nutritional facts per serving
Calories: 140
Total Fat: 7g
Cholesterol: 10mg
Sodium: 330mg
Carbohydrates: 13g
Dietary Fiber: 2g
Protein: 7g (3.8g from dairy)
Calcium: 15% Daily Value
WHIPPED RASPBERRY OVERNIGHT PROTEIN OATS
Servings: 1
Ingredients
cup rolled oats
cup reduced-fat milk
cup reduced-fat Greek yogurt
cup fresh raspberries
tablespoon chia seeds
Pinch kosher salt
teaspoon vanilla extract
Additional raspberries for garnish
Pair each serving with 8-ounce glass of milk
Preparation
Combine all ingredients through vanilla extract in a blender and allow to soak overnight (or for a minimum of 4 hours) in the fridge.
In the morning, pulse the blender a few times until oats are just whipped together and raspberries puréed. Transfer to a bowl and garnish with additional raspberries and toppings of your choice.
Serve with remaining 8-ounce glass of milk.
Nutritional facts per serving
Calories: 480
Total Fat: 14g
Saturated Fat: 6g
Cholesterol: 35mg
Protein: 30g
Carbohydrates: 59g
Fiber: 10g
Sodium: 450mg
Calcium: 590mg (60% Daily Value)
Nutrition figures based on using reduced-fat milk, and include an 8-ounce glass of milk.
CHOCOLATE BERRY SMOOTHIE
Servings: 2
Prep Time: 5 minutes
Ingredients
1-1/4 cups fat-free chocolate milk
1 cup frozen mixed berries without sugar (blackberries, blueberries and raspberries)
1 container (5.3 ounces) fat-free mixed berry Greek yogurt
Preparation
Combine chocolate milk, frozen berries and yogurt in blender. Blend until creamy. Serve immediately.
Nutritional facts per serving
Calories: 140
Total Fat: 7g
Cholesterol: 10mg
Sodium: 330mg
Carbohydrates: 13g
Dietary Fiber: 2g
Protein: 7g (3.8g from dairy)
Calcium: 15% Daily Value
