Breakfast... it's what's for dinner!

  My favorite meal has to be breakfast. Not only because of it's benefits but also because it's good all day long! This week my roommates and I decided to make french toast for dinner. I found a really great recipe for a fun healthy twist on your usual french toast.

      This recipe uses a mixture of cornflakes and almonds to create a crispy texture. And the fun french toast fingers make them fun for dipping and perfect for kids to enjoy!
       Instead of using regular maple syrup for dipping, try dipping your french toast in some berry syrup! The syrup is made from mostly berries which helps cut the calories, and add in fiber, vitamins and minerals.  I used frozen berries in the syrup instead of fresh. In the winter it can be difficult to find fresh berries and if you can they tend to be expensive. Frozen fruit is a great alternative they are just as nutritious and less expensive!

Crispy French Toast Fingers with Berry Maple Sauce
Inspired by recipe in "Comfort Food Fix" cookbook
Servings: 4

French Toast
Ingredients
1 cup sliced almonds
3 cups cornflakes
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 tsp salt
2 large eggs
3/4 cup low-fat (%1) milk
1 tablespoon pure maple syrup
1 teaspoon vanilla extract
Nonstick cooking spray
4 large slices of whole grain/whole wheat bread, each piece cut crosswise to make 4 fingers each

Directions
1. In a food processor, pulse the almonds until coarsely ground. Add the corn flakes, cinnamon, nutmeg, and salt and pulse the cornflakes. Transfer the cornflake mixture to a shallow bowl.
2. In a medium bowl, whisk together the eggs, milk, maple syrup, and vanilla until well combined.
3. Spray a large nonstick skillet or griddle with cooking spray and preheat over medium heat. Working with one piece at a time, dip the bread into the egg mixture until completely moistened and coated but not falling apart, about 30 seconds each. Coat each slice of bread in the corn flake mixture, gently pressing it onto the bread.  Place each slice of bread in the skillet and cook over medium-low heat, turning once, until the outside is golden brown and the center is warm, about 6 minutes.

Nutrition Information: Calories 340, Total Fat 13g, Protein 14g, Carb 43g, Fiber 6g, Sodium 520 mg

Berry Sauce
Ingredients
2 cups fresh or frozen(unsweetened) mixed berries
1 tablespoon pure maple syrup
1 tablespoon  orange juice

Directions
1. In a medium saucepan, combine the berries, maple syrup, and orange juice. Bring to a gentile boil. Reduce heat to medium low and simmer, stirring occasionally, for 2 minutes.
2. Transfer the mixture to a blender, and blend until almost smooth.

Nutrition Information: Calories 50, Total Fat 0g, Protein 0g, Carb 13g, Fiber 3g

Breakfast: The Most Important Meal of the Day!

Challenge: Eat breakfast each morning!

What you've heard is true, breakfast is the most important meal of the day! And here is why...

1) Increased Energy and Improved Cognition

       Eating in the morning helps “ break your fast”. While you sleep your metabolism slows down to conserve energy, breakfast works to kick start your metabolism and stabilize blood sugars.  Not only will you feel more energized but research has found eating breakfast can improve cognition, memory, mood and attention span.
2) Weight Management

This metabolic boost can also help with weight management. Research has found that people who regularly eat breakfast are less likely to be overweight or obese.  By eating breakfast your body burns calories more efficiently throughout the day.  Also, eating breakfast helps reduce hunger so you are less likely to overeat during the rest of the day.

3) Healthier Diet

Lastly, people who eat breakfast are more likely to have a healthier diet. Breakfast is an easy way to incorporate recommended servings of essential vitamins, minerals and fiber in to your diet. A healthy breakfast  includes whole grains, fruit, or 100% fruit juice, low fat dairy, lean protein  and a small amount of fat.

Whatever the day, there are many easy and healthy breakfast options, here are some ideas:

Easy to put together breakfast ideas:

1) Peanut Butter Banana Sandwich – add  peanut butter and sliced banana to whole wheat bread.

 2) Oatmeal- cook quick oats with low fat  or fat-free milk, add in your favorite fresh or dried fruit for sweetness.

3) Parfait- mix together your favorite low-fat or non-fat yogurt with low-fat granola and fresh or dried fruit.

4)  Smoothie- blend together low fat or non-fat yogurt with your favorite fresh and or frozen fruit. For extra sweetness add  100% fruit juice or natural sweeteners like honey or agava nectar.

On the run breakfast ideas:

1)      part skim cheese stick and fresh fruit

2)      hard boiled egg and fresh fruit.

When you have a little more time

1)      Omelet – add in your favorite vegetables and bold flavor cheese like sharp cheddar, feta or parmesan (only need a little for a lot of flavor!)

2)      Healthy Breakfast Sandwich- whole grain bread, egg whites and canadian bacon