Quick Energizing Breakfast Recipes

mango smoothie

If you just woke up hangovered (sic), woke up at dawn to hit the gym, are currently recuperating or want to jump-start your day, the only way of making this possible is by having an energizing breakfast. Basically, such a breakfast encompasses foods that contain high amounts of healthy carbohydrates, fats and proteins. To get the best out of them, here are 5 quick energizing breakfast recipes that you should give a try:

Sunny-Side Up Eggs

When making sunny-side up eggs for four, you'll need fours slices of bread, four anchovies, four eggs, Parmesan cheese shavings, olive oil, lemon, capers, black pepper, coarse sea salt and kale. To make the eggs, start by sprinkling cheese over the bread and heating in the toaster till it melts. Over medium high heat, heat the olive oil, add anchovies and mash till a paste forms. Add kale, season with salt and pepper and wait till the leaves become soft and bright green and stems tender. When done, remove and serve beside the toast. In another skillet, add a tablespoon of olive oil, heat over medium high heat and crack the eggs directly over the pan. Let them cook for 2-5 minutes. When done, serve your eggs with the greens and have them topped with cheese and capers. Also, add a squeeze of olive oil and lemon juice and sprinkle with salt and pepper.

Yogurt Parfait

Other than being an energizing breakfast food, yogurt parfait makes breakfasts less boring. To prepare a cupful, you'll need low fat plain yogurt, two tablespoons of dried fruit and flaxseed meal, unsalted raw almonds or walnuts, sugar and ground cinnamon. Start by stirring flaxseed meal, nuts and dried fruit into the yogurt and finish off by sprinkling sugar and cinnamon at the top. Alternatively, you can choose to create a layered parfait; flaxseed meal at the bottom followed by a later of yogurt, dried fruit and then another layer of yogurt and finally nuts followed by a more yogurt.

Almonds Butter and Bacon Sandwich

To make this delicacy, you'll need three pieces of whole grain bread, natural almond butter, bacon, olive oil, tart apple and coarse sea salt. When making the sandwich, you'll be required to first toast two slices of bread before spreading them with butter. Next, lay the apple over the butter and top each piece with crisp bacon. Finish off by drizzling some olive oil and sea salt on the bacon and assembling your sandwich - with the plain slice in the middle.

Fancy Fresh Toast

To make fancy French toast, you'll need two slices of whole grain bread, an egg, low fat milk, canola oil, canola margarine, low calorie syrup and cinnamon. While the pan heats with margarine and canola oil, beat and combine the egg with milk and cinnamon. Dip the bread into the egg mix and toast over a pan till it turns golden on both sides. When done, top with syrup and serve.

Re-hydration Ginger-Mango Smoothie

This quick energizing breakfast recipe demands that you use low fat vanilla yogurt (gives a creamy and thick texture), peeled and chopped mango (adds a sweet flavor), soft tofu, chopped crystallized ginger, flaxseed oil, ground flaxseed and cardamom. To make the smoothie, put all of these ingredients in the blender and puree till smooth.



5 Great Vegetarian Meals to Cut Down on Meat

5 Great Vegetarian Meals to Cut Down on Meat


Vegetarian meals can be both flavorful and fulling. The trick is to include hearty vegetables and legumes then layer flavor profiles. With these five vegetarian meal ideas, you won’t even miss the meat.



An easy route for introducing meatless meals is chili. Make your favorite chili and switch out the meat for kidney beans. The beans are hearty and filling enough to satisfy even the most diehard meat-eater.



For a great vegetarian meal that’s also gluten free, take your favorite lasagna recipe and replace the noodles with thinly sliced sweet potatoes. You’ll need a mandolin to achieve the perfect slices and remember that slicing through every bit of potato isn’t worth shaving a finger so stop when you have about 1/4 inch of potato remaining.

For the sauce, replace any meat with spinach or kale. Then layer ricotta cheese mixed with a bit of mozzarella for extra creaminess, and top the whole thing with a final layer of mozzarella.



Vegetarian versions of the comforting combination of warm soup with a savory sandwich are delicious. For soups try tomato, broccoli and cheese, butternut squash, or simmer some kale, navy beans and garlic in vegetable broth.

A grilled cheese sandwich is an easy accompaniment to the soup of your choosing, but step up the classic sandwich. Try mozzarella, fresh tomato, basil and a drizzle of balsamic vinegar glaze for a Caprese style sandwich. Slice up a Bosc pear or apple, top with Brie, or gorgonzola cheese for savory-sweet combinations. If you’re a fan of French onion soup, sauté some onions until they’re nice and caramelized then sandwich between swiss cheese and some hearty bread. The combinations for vegetarian soup and sandwiches are endless.



Replace the meat in your tacos with cauliflower. Just cut up the vegetable into bite sized florets, coat with oil and taco seasoning, either store bought or a mix of your own: cumin, cayenne pepper, chili pepper, crushed coriander seed, onion and garlic powers, salt and pepper. Get the florets nice and coated then sauté until tender. Top as desired.



Tofu is a blank canvas, and an excellent swap for chicken in many dishes. Purchase an extra firm block (found in the refrigerated section near the produce). You’ll need to get all the water out; to do this place the block of tofu in between paper towels or a clean kitchen towel, then place a bowl or plate on top with a weight such as a can of beans. Let it sit for about an hour, replacing the towels once or twice. To speed the process along, you can slice the block length wise.

When the excess liquid is out of the tofu, you can infuse it with your favorite marinate then bake in at 400 degree oven for about 20 minutes, flipping halfway. Try an Asian marinade then add the tofu over stir fried vegetables and serve over rice.


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Warm Meatloaf Sandwiches

Warm Meatloaf Sandwiches

Sometimes, when you are hungry, there is just nothing that will satisfy your cravings like a great sandwich. It has the perfect mixture of being light and filling, leaving you feeling like you ate just the right amount of food for your meal and not so stuffed that you can barely move. And do not forget about the ease of eating a sandwich. They fit right in your hand, making them perfect if you are trying to eat while enjoying the afternoon with friends, perhaps at a barbecue or a picnic or something similar. The next time that you are having friends over for some fun in the backyard, consider venturing out from the normal barbecue far of burgers and hot dogs and try serving warm meatloaf sandwiches. Your guests will undoubtedly be impressed.

What Ingredients Do Warm Meatloaf Sandwiches Require?

As is the case with any meal, having the right ingredients is key if you want to prepare a delicious meatloaf sandwich what will leave your friends and family asking for seconds (or at least for your secrets for such delicious food). Here are the things you will need:

1 tablespoon mayonnaise
1 tablespoon Dijon mustard
1 tablespoon ketchup
1 tablespoon Heinz 57 steak sauce
1 teaspoon Heinz 57 steak sauce
1 tablespoon A.1. Original Sauce
1/4 teaspoon salt
1/8 teaspoon ground black pepper
16 slices bread
8 tablespoons sweet butter, softened
1 sweet onion, sliced thin
3 tomatoes, sliced
1/2 head iceberg lettuce, shredded

Keep in mind that everyone has different tastes, so these ingredients are just the main ones that you will need. Feel free to adjust the amount of each (within reason) to suit your taste buds. You can also experiment with a few different spices if you choose.

How to Prepare Warm Meatloaf Sandwiches

After you have all of your ingredients picked out and ready for assembly, you still have to make sure that you prepare the meal correctly. Skipping a step in a recipe or being careless can often ruin a meal, so you want to ensure that you take your time when going through these steps.

  1. In a medium bowl mix the sauce ingredients (mayonnaise through pepper) together with a spoon. Set aside.
  2. Cut the meatloaf into 8 thick slices.
  3. Spread softened butter on both sides of each slice of bread.
  4. In a large frying pan "grill" each slice of bread on both sides until golden brown.
  5. Then "grill" each meatloaf slice on both sides, in the same frying pan until browned nicely. (You may have to do this a few slices at a time.).
  6.  Top one side of grilled slice of bread with some of the sauce. Place one slice of meatloaf on top of the sauce. Place sliced tomato, onion and lettuce on top. Top with more sauce, then another slice of grilled bread and serve.


Low-Calorie Breakfast Sandwiches

Breakfast Sandwiches

Breakfast sandwiches include a combination of eggs, cheese, and grains that are rich in protein, calcium, potassium, vitamin B6, magnesium - and that’s just the very beginning of the long list of nutritious benefits that breakfast sandwiches have to offer. What breakfast could be more complete? Too often, dieters sacrifice taste in order to keep the calories low. From my experience with weight loss, breakfast sandwiches are extremely diet-friendly once you learn how to substitute ingredients with low-calorie options that are equally as flavorful and healthy. There’s a huge difference between a fast food egg sandwich full of empty calories and a hearty, healthy breakfast sandwich. It all boils down to the ingredients used.

The Magic of Olive Oil

Usually, we butter up our frying pans to fry and flavor eggs. Instead, use olive oil, but be sure to use small amounts only or else your eggs might turn out soggier than you’d like. That way, you get more flavor and nutrition from less calories. Make sure it’s extra virgin to reap the most of olive oil’s health benefits (including omega-3 fatty acids and antioxidants) while cutting back on calories.

Low-Fat Dairy Options

When beating the eggs, ditch that whole fat milk for skim milk. If you like the taste of almond milk, try mixing it into your eggs and see if you like the earthy, nutty accent that it brings with its low calorie count. Replace milk products with water or, even better, get rid of them entirely that there’s less liquid to part while cooking and making the eggs soggier.

You can still enjoy hot, oozing cheese on your sandwich. Simply choose cheeses that are low-fat, fat-free, and/or non-dairy. Full fat cheeses contain more calories than the aforementioned cheeses along with more saturated fat. Low-fat cheeses contain all of the nutritional benefits of whole fat cheese without the excessive calories. Experiment with different low-calorie cheeses and see which ones you like!

Add Some Veggies In There

Get creative and healthy all at once by including different vegetables in order to add flavor and extra vitamins to your breakfast sandwich. You can use any vegetable you like such as spinach, onions, tomatoes, avocado, or anything else that you like. Mix salsa into your eggs and spread guacamole onto the bread to make a Spanish omelette that is just as healthy as it is tasty.

There seems to be a widespread misunderstanding that bread is unhealthy. This myth is perpetuated by the false belief that carbohydrates promote weight gain. Refined carbohydrates - the kinds found in white bread - are the evil siblings of whole grains. White bread is whole grain bread minus the nutrients and fiber that make complex carbohydrates healthy to begin with. Replace simple, refined carbohydrates with whole grain bread and enjoy increased energy with decreased appetite. If possible, use flats to keep the sandwich together instead of two slices of bread. Flats average around 100 calories while two slices of bread contain 200 calories or more.

In the end, just lose calories and weight, but not flavor!

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Great Fall Sandwiches

Great Fall Sandwiches

Wondering what to bring for lunch or pack in your kids' lunchboxes? The mighty sandwich can provide a healthy, filling main staple of the midday meal. Containing your necessary fiber, nutrients, and proteins, it's a balanced and hearty option for sustaining your busy day. And it doesn't have to just be peanut butter and jelly; you can get creative with your sandwiches. Here are a few ideas:

Thanksgiving Sandwich

It's not Thanksgiving yet, but you may be craving some turkey and cranberry sauce ahead of time. In between two slices of whole-wheat bread (these contain fiber, iron, and healthy carbohydrates), you can add elements of the Thanksgiving meal. We recommend slices of roast turkey, mashed sweet potato, and cranberry sauce. It's a delicious reminder of the holiday to come, and it packs all your necessary vitamins, nutrients, and lean proteins into one incredibly tasty lunch.

Smoked Salmon Sandwich

A famed New York treat is bagels, lox, and cream cheese, but you can substitute the bagel for more complex carbohydrates in whole-wheat bread. Slather cream cheese on a slice of bread, then place a tomato, slices of onion, and some smoked salmon on top. You're getting a valuable helping of omega-3s, which aid your heart and your brain function- especially important for work and school.

Apple and Chicken Grilled Cheese

Grilled cheese is a tasty reminder of childhood, but it's not particularly filling. Spice it up by placing tiny slices of apple and cooked chicken atop the cheese before grilling. This is a great way to sneak some protein and fruit into your kids' lunches. Small pieces of chicken and apple will go virtually unnoticed as your child munches on a nutritious lunch. For adults, the crisp taste of apple will really add to the sandwich. Another variation of this recipe uses bacon instead of chicken.

Tuna and Avocado Sandwich

Tuna fish sandwiches are an office staple, but they can taste bland when just mixed with bread and a bit of mayo. Thankfully, they can be boosted to higher levels of flavor and nutrition when you add slices of tomato and scoops of avocado. This gives you healthy fats and omega-3 nutrients sandwiched in between your bread, courtesy of the avocado and tuna.

Monterey Jack and Pear Sandwich

There's just something about fruit and cheese: they pair so well together. A few slices of Monterey Jack cheese, topped with some thinly sliced pear, will add a delicious spark to your sandwich. You can also add a protein of choice, such as chicken or turkey, that's either roasted or deli style. The trick is to use a protein that doesn't have much flavor, so it doesn't contrast with the existing cheese and fruit.

Steak and Spinach Sandwich

If you have leftover steak from dinner, you can cut it into small slices for a sandwich. Add some spinach and the condiment of your choice, such as chipotle mayonnaise, for a sandwich that gives you plenty of iron, minerals, and nutrients.

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