3. 5-Spice Quinoa with Apples and Raisins
A simple, hot, and filling breakfast
especially great in fall and winter. Keep the peel on the apple for
added nutrients and fiber. If you prefer softer fruit, add during
cooking time rather than after.
INGREDIENTS | SERVES 4
1 cup uncooked quinoa
1 cup water
1 cup unsweetened apple juice
1⁄2 teaspoon ground 5-spice powder
1 medium apple, chopped
1⁄4 cup seedless raisins
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Measure quinoa, water, apple juice, and 5-spice powder into a saucepan. Bring to a boil over high heat.
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Once boiling, reduce heat to medium-low, cover pot, and simmer for 15 minutes.
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Remove from heat, stir in apple and raisins, and serve immediately.
Per Serving | Calories: 207 | Fat: 2 g | Protein: 5 g | Sodium: 11 mg | Fiber: 4 g | Carbohydrates: 43 g | Sugar: 16 g
4. Saturday Morning Pancakes
Weekends were made for hot, fluffy
pancakes. This tried-and-true recipe is great with any type of flour,
and can be adapted for vegans by using nondairy milk and egg
replacement powder.
INGREDIENTS | SERVES 4
11⁄3 cups white whole-wheat flour
1⁄4 cup sugar
1 tablespoon sodium-free baking powder
11⁄2 cups low-fat milk
1 egg white
1 tablespoon canola oil
1 tablespoon pure vanilla extract
Breakfast on the Go!
Life on a low-sodium diet can be
inconvenient. Save yourself hunger and hassle by doubling pancake or
waffle recipes on the weekends. Place leftovers between small sheets of
waxed paper, store in plastic bags, and freeze. A frozen pancake or
waffle will defrost in minutes.
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Measure the flour, sugar, and baking powder into a mixing bowl and whisk well to combine.
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Add the milk, egg, oil, and vanilla. Mix well and let sit for 1–2 minutes to thicken.
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Place nonstick griddle or skillet on stove
and turn heat to medium. Pour batter onto heated griddle. When pancake
has bubbled on top and is nicely browned on bottom (approximately 2–4
minutes), flip over. Brown on second side another 2–3 minutes. If
pancakes are browning too quickly, lower heat.
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Repeat process with remaining batter. Serve pancakes warm.
Per Serving | Calories: 266 | Fat: 5 g | Protein: 9 g | Sodium: 56 mg | Fiber: 4 g | Carbohydrates: 46 g | Sugar: 17 g
5. Yogurt Parfaits
Healthy, filling, and well-balanced, this
breakfast is more of a suggestion than a recipe per se. Feel free to
embellish according to season and personal preference.
INGREDIENTS | SERVES 2
1 cup low-fat yogurt
1 ripe banana, peeled and sliced
1⁄2 cup fresh blueberries
1⁄4 cup low-fat, low-sodium granola
Breakfast Cereal Alert
Breakfast cereals are highly processed foods
and often contain large quantities of sodium. Before selecting a
cereal, it’s important to check the nutrition facts carefully. Just
because a cereal contains whole grains does not necessarily make it
good for you. Many supposedly healthy cereals contain more than 140 mg
of sodium per serving. Read nutrition labels; don’t believe the hype.
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Spoon yogurt evenly into 2 small bowls or glasses, top with fruit and cereal.
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Serve immediately.
Per Serving | Calories: 208 | Fat: 3 g | Protein: 8 g | Sodium: 58 mg | Fiber: 2 g | Carbohydrates: 38 g | Sugar: 20 g
6. Brown Sugar Cinnamon Oatmeal
A sweet and creamy oatmeal as delicious as
those instant packets, but without the high sodium and artificial
additives. And only 5 minutes from start to finish; it’s a win-win
you’re sure to love.
INGREDIENTS | SERVES 4
2 cups low-fat milk
11⁄2 teaspoons pure vanilla extract
11⁄3 cups quick oats
1⁄4 cup light brown sugar
1⁄2 teaspoon ground cinnamon
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Measure the milk and vanilla into a medium saucepan and bring to a boil over medium-high heat.
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Once boiling, reduce heat to medium, stir in oats, brown sugar, and cinnamon, and cook, stirring, 2–3 minutes.
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Serve immediately, sprinkled with additional cinnamon if desired.
Per Serving | Calories: 208 | Fat: 3 g | Protein: 8 g | Sodium: 58 mg | Fiber: 2 g | Carbohydrates: 38 g | Sugar: 20 g
