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Quick, Easy, and Healthy Breakfasts

Guest Author - Christina Schlacter, PhD

The Best of BellaOnline Quick, Easy, and Healthy Breakfasts

Love breakfast? Here are 2 recipes we love so much at Bella we wanted to share them with you again! They are fast, easy, and a great way to start the day.
Enjoy!

Apple Muffins. Make these the night before. They store for 2-3 days.
Apples are an inexpensive and healthy fruit, providing us with fiber, calcium, phosphorous, vitamin C, vitamin A, potassium, and folate. Since supermarkets carry apples all year round now, it's easy to enjoy apples whenever we want. Here is a delicious and low-calorie apple muffin recipe. Enjoy!

Ingredients

1 1/2 cups all-purpose flour
1/4 teaspoon salt
1 tsp. baking powder (double acting)
1 tsp. baking soda
1 tsp. cinnamon
1/4 cup sugar
1 whole egg
1/2 cup vanilla yogurt
3/4 cup applesauce
1 tbsp. canola oil
4 tsp. brown sugar (for topping)

Directions
1. Preheat oven to 400 degrees Fahrenheit.

2. In a bowl, mix flour, salt, baking powder, baking soda, cinnamon, and the 1/4 cup sugar. In a separate bowl, beat egg, and then add yogurt, applesauce, and oil to the beaten egg. Mix well. Add egg mixture to the flour mixture and stir until blended.

3. Spray muffin tins with non-stick cooking spray or line with muffin cup liners. Fill cups with mixture and sprinkle each muffin with 1/2 tsp. sugar.

4. Bake for 20-25 minutes or until tops are lightly browned. Cool.

Yields 8 muffins

Nutrition information per muffin: 155 calories; 6 grams protein; 3 grams fat; 24 grams carbs; 229 mg sodium


Cran-Raspberry Fruit Smoothie

Fruit smoothies are a great way to start the morning. This smoothie recipe combines cranberries and oranges for a smoothie that's not only delicious but nutrient-dense as well. Enjoy!

Ingredients

1 cup cranberry juice
1 cup orange juice
1 cup frozen raspberries
1 cup frozen cranberries
2 tbsp. frozen orange juice concentrate
2 orange slices for garnish (optional)

Directions

Mix all ingredients in a blender on high speed until smooth. Garnish with orange slices, if desired.

Nutritional Info:
Yields: 2 servings
Calories: 336
Protein: 2g
Carbs: 83g
Fat: 1g
Cholesterol: 0
Sodium: 30mg
Fiber: 5g

Tip: To get some extra protein, add your favorite soy protein powder.
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Content copyright © 2013 by Christina Schlacter, PhD. All rights reserved.
This content was written by Christina Schlacter, PhD. If you wish to use this content in any manner, you need written permission. Contact Megan Mignot for details.

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