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The Voice of the Black Community

Life and Religion

Energize your mornings with a power-packed breakfast
Tips and recipes to get your day off to a good start
 
Published Friday, March 7, 2014
by Family Features

Whether eating together as a family, or enjoying breakfast on-the-go, it's easy to boost the nutritional value of morning meals by incorporating foods with whole grain, protein and fiber.

Fueling your body and refreshing your brain, a breakfast packed with these nutrients makes for a productive and efficient day. So jump-start your day with a nutritious breakfast that will provide lasting energy and help keep you satisfied. The benefits really stack up - from lower levels of stress and fatigue, to helping you maintain a healthy weight.

Fuel up the family

Make breakfast a priority by stocking up on nutritious foods the whole family will enjoy, such as the new Honey Bunches of Oats Morning Energy cereal. Each serving is loaded with whole grain, 6 grams of protein and 5 grams of fiber, giving you the energy to help get you going and keep you going!

Make time for it

While many believe their lives are simply too busy to include energy-boosting meals in their day, there are easy ways to work it into your hectic routine. Need an on-the-go breakfast? This recipe for Morning Energy Mocha Balls features Honey Bunches of Oats Morning Energy Chocolatey Almond Crunch cereal. It is an easy no-bake option and you can whip up a big batch to last you through the week. In the morning, just throw a few Mocha Balls in a baggy and enjoy these bite-sized breakfast treats wherever your morning takes you.

Start your day with a little pep

Beyond a balanced breakfast, there are other ways to start your morning off right. Don’t underestimate the power of hydration to put a little pep in your step. Replenish your body each morning with a generous glass of water. This small action will provide your body with the hydration it needs. Moving your body around also helps. If you don't have time to start your day at the gym, work in a ten-minute walk around the neighborhood. Just a few minutes of moving will get your blood pumping and help you start your day off on the right foot. Above all else, make a plan. Set yourself up for success by writing down all the things you would like to complete for the day.

Here are a few breakfast recipes to jolt you with a little boost to start your day:

Morning Energy Mocha Balls

Prep Time: 15 minutes

Total Time: 1 hour 15 minutes

Makes: 20 balls

INGREDIENTS:

1 1/4 cups Honey Bunches of Oats Morning Energy Chocolatey Almond Crunch cereal

1/2 cup walnut halves

1 teaspoon chia seeds

1 teaspoon flax seeds    

1 teaspoon sesame seeds

4 tablespoons almond butter

2 tablespoons honey

2 tablespoons pure maple syrup

2 tablespoons dried cranberries

1 teaspoon vanilla extract

2 teaspoons espresso powder

1/4 teaspoon coarse sea salt

1/4 cup toasted unsweetened coconut for rolling (optional)

PREPARATION:

Place cereal in a food processor. Process until finely ground. Add walnut halves, chia seeds, flax seeds, sesame seeds, almond butter, honey, maple syrup, cranberries, vanilla, espresso powder and sea salt to bowl. Process until well blended and mixture forms stiff dough. Remove dough and form into compact ball with hands. Form dough into 1-inch balls and roll in toasted coconut, if desired. Place balls on wax-paper lined sheet and let stand for about one hour, then transfer to tin or container with tight lid. Balls will keep for at least a week at room temperature, or they can be chilled.


Cinnamon Breakfast Squares with Yogurt and Berries

Prep Time: 15 minutes

Total Time: 45 minutes

Makes: 6 breakfast squares

INGREDIENTS:

1 cup Honey Bunches of Oats Morning Energy Cinnamon Crunch cereal

1/3 cup whole wheat flour

1/2 teaspoon baking powder

1/4 teaspoon salt

3 tablespoons sugar

1/2 teaspoon cinnamon

3 eggs

1/2 cup nonfat milk

2 tablespoons melted butter, cooled

1 teaspoon vanilla

3/4 cup (6 ounces) Greek yogurt

3 cups fresh berries (blackberries, raspberries, blueberries, strawberries) or favorite fruit of choice

Honey, for drizzling

Nutmeg or cinnamon, for sprinkling

PREPARATION:

Heat oven to 425 degrees. Lightly butter and flour 8-inch square pan, or coat lightly with nonstick cooking spray. In mixing bowl, stir together cereal, flour, baking powder, salt, sugar and cinnamon. While stirring, slightly crush cereal using back of spoon or rubber scraper; set aside. In another bowl, beat eggs until well blended. Add milk, melted butter and vanilla; mix well. Combine egg mixture with flour mixture. Pour batter (it will be thin) into prepared baking pan. Bake for 18 to 20 minutes or until it is set when lightly touched in middle. Remove from oven and set on wire rack to cool for 10 minutes. To serve, cut into 6 equal-sized bars and place on serving plates. Top each square with a dollop of Greek yogurt, surround with fruit and drizzle with honey. Sprinkle with nutmeg or cinnamon and serve immediately.

 

Mixed Berry Smoothie

Prep Time: 10 minutes

Total Time: 10 minutes

Makes: 4 servings

INGREDIENTS

1/2 cup Honey Bunches of Oats Honey Roasted cereal

2 cups cold fat free milk

1 container (6 ounces) strawberry low-fat yogurt

1 package (4-serving size) strawberry flavor gelatin\

1 cup frozen mixed berries

PREPARATION:

Place all ingredients in blender; cover. Blend on high speed for 15 seconds, or until smooth. Serve immediately.

 

 

 

 

 

 

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