Pack your breakfast with the power of protein

9/17/2010
  • Pack-your-breakfast-with-the-power-of-protein-2

    • (ARA) - Nutrition experts agree that breakfast is the most important meal of the day, providing the fuel you need to stay productive, energized and healthy. But when it's a busy morning, don't settle for the quick fix breakfast fare offering little to no substance, because those same experts also agree that a great breakfast includes the right ingredients.

    "To jump-start your metabolism and get an energy boost, you have to choose a nutritious breakfast with a satisfying mix of carbohydrates, fat and protein," says Bob Greene, exercise physiologist, personal trainer for Oprah Winfrey, and author of "The Best Life Diet Cookbook."

    According to Greene, high-fiber carbohydrates, healthy fats and lean proteins -- such as those found in nuts, nut butters and eggs -- help you control cravings by reducing your appetite and making you feel fuller longer.

    Gaining this satiated feeling during your first meal of the day is essential for eliminating high-calorie mid-morning snacks, maintaining a healthy lifestyle, and achieving your weight loss goals. That's why many of Greene's favorite breakfast recipes include Crystal Farms AllWhites and Better'n Eggs egg products, which are convenient sources of lean, high-quality protein made from real eggs but with no fat, no cholesterol and half the calories.

    "From scrambled eggs to increasing the protein in a smoothie recipe, AllWhites and Better'n Eggs bring healthy convenience right into your fridge," Greene says. "We all have busy lives, but it couldn't be easier to add lean protein to your breakfast." Both products come in easy-to-pour cartons and can be found in the dairy case of your local grocery store.

    For a great start to your morning, Greene recommends these protein-rich recipes. Additional protein-rich recipes can be found at www.betterneggs.com or www.allwhites.com.

    Spicy Bacon and Cheese Eggwich

    A new twist on the greasy breakfast sandwich, this complete grab-and-go breakfast features a high-protein egg substitute, tasty turkey bacon and cheddar cheese sandwiched together in a whole wheat English muffin. It serves up 12 grams of protein.

    Time to Table: 10 minutes

    1 cup (8 ounces) Better'n Eggs

    1/4 teaspoon cayenne hot pepper sauce

    1/8 cup (0.5 ounce) shredded Cheddar cheese

    2 slices turkey bacon, cut in half crosswise

    2 whole-wheat English muffins, split

    Spray 10-inch nonstick skillet with nonstick cooking spray. Heat over medium heat. Add Better'n Eggs and stir in hot pepper sauce. As eggs start to set, use spatula to lift edge, letting uncooked eggs flow to bottom of skillet. Cook until Better'n Eggs are set but still moist. Sprinkle shredded cheese on top and then fold over the Better'n Eggs so cheese melts in the middle.

    Place turkey bacon on microwave-safe plate. Cover with paper towel. Microwave on HIGH 30 to 40 seconds or until warmed.

    Toast each half English muffin in toaster. Spoon about 1/2 cup Better'n Eggs mixture on top of two toasted muffins. Top each with one piece cooked bacon. Top with remaining toasted muffins. Serves two.


    Southwestern Egg White Quesadilla

    A healthy take on southwestern fare, this simple quesadilla brings together the earthy flavors of black beans and cumin combined with fluffy, scrambled egg whites, fresh grape tomatoes and piquant Monterey jack cheese. The quesadilla features a whole-wheat wrap to add whole grains and fiber. This quesadilla provides 29 grams of protein.

    Time to Table: 15 minutes

    1 cup (8 ounces) AllWhites, 100 percent liquid egg whites

    1/2 cup black beans, drained, rinsed

    1/3 cup grape tomatoes, quartered

    1/4 teaspoon ground cumin

    2 (7 or 8-inch) whole-wheat tortillas, cut in half

    1/4 cup (1 ounce) Pepper Jack cheese, shredded

    Spray 10-inch nonstick skillet with nonstick cooking spray. Heat over medium heat. Add AllWhites. As eggs start to set, use spatula to lift edge, letting uncooked eggs flow to bottom of skillet. Cook until AllWhites are set but still moist. Stir in black beans. Cook one to two minutes or until beans are heated through. Sprinkle on tomatoes and cumin once eggs are cooked.

    Spray one side of each tortilla half with nonstick cooking spray. Place tortilla on cookie sheet, sprayed side down. Spoon about 1/2 cup AllWhites mixture on one side of each tortilla. Top each with 1 tablespoon cheese. Fold other half tortilla over mixture, pressing lightly to create quesadilla sandwich (quesadillas will be full).

    Heat broiler on HIGH. Broil two minutes, with quesadillas four to six inches from heat, or until tops are lightly browned. Carefully turn quesadillas over. Continue to broil one to two minutes or until other side is light golden brown.

    Smoothie Starter

    The Smoothie Starter is a cool way to start the day with 10 grams of protein from AllWhites rather than from chalky protein powder.

    Ingredients:

    1/3 cup AllWhites

    3/4 cup orange, pineapple, apple or cranberry juice.

    Directions:

    Pour the AllWhites and juice into a glass and shake well or place them in a food blender to mix well. For a thicker shake, add bananas, strawberries, plain yogurt and/or a couple of ice cubes to the blend.

    Courtesy of ARAcontent