10 Breakfast Ideas to Jump-Start your Day
Share This:
In the rush to get out the door every morning, it’s all too easy to run out of time for breakfast. But a new report suggests that skipping breakfast can place unnecessary stress on the body, especially for children. In honor of National School Breakfast Week, here are ten quick and easy breakfast ideas that will start your day off on the right track. 

Apple Yogurt Smoothie

Makes 2 Servings
Prep Time: 5 min
Cook Time: 5 min

Ingredients
2 cups low-fat vanilla yogurt
1 granny smith apple, cored, peeled and diced
1/2 cup orange juice
1/2 cup ice
2 tablespoons honey

Mix all ingredients in a blender or food processor until smooth and pour into tall glasses. Garnish with sliced almonds, julienne mint and 1/2 teaspoon of honey, if desired.

Recipe created by Chef Rick Tramonto of Tru restaurant, Chicago, on behalf of 3-Every-Day™ of Dairy.

Nutritional Facts
Calories: 330
Total Fat: 3 g
Saturated Fat: 2 g
Cholesterol: 10 mg
Sodium: 160 mg
Calcium: 45% Daily Value
Protein: 13 g
Carbohydrates: 66 g
Dietary Fiber: 1 g


Banana & Yogurt Crepes

Makes 4 Servings
Prep Time: 15 min
Cook Time: 15 min

Description
Thin and elegant crepes filled with a smooth, pureed nutrient-rich, low-fat yogurt, vanilla and honey mixture, and fresh sliced bananas. Substitute with fat-free or low-fat lactose-free milk to make it lactose intolerance friendly. The yogurt contains lactose, but its live and active cultures help with digestion, making this recipe a friendly option for those who are lactose intolerant.

Ingredients
1 3/4 cups low-fat milk
3/4 cup flour
1 egg
1 egg white
2 tablespoons honey or maple syrup, divided
1 (8-ounce) container low-fat banana or vanilla yogurt
1 banana, diced
1/2 teaspoon vanilla extract
fresh mint sprigs, optiona
l powdered sugar, optional

Whisk together milk, flour, egg, egg whites and 1 tablespoon of honey in a medium bowl. Allow batter to rest 5 minutes at room temperature. Heat a 10-inch non-stick skillet over medium heat. Pour 1/4 cup batter into skillet; quickly tilt and swirl batter to coat bottom of skillet. When crepe is lightly browned at edges, use a thin spatula to loosen and turn over. Cook turned crepe about 20 seconds or until lightly browned; slide onto plate to cool. Continue making crepes with remaining batter. To prevent sticking, place a piece of wax paper between each crepe.

Puree yogurt, vanilla and remaining honey in a blender or food processor until smooth. Add diced banana. Spread each crepe with about 2 1/2 tablespoons of the yogurt mixture. Roll crepes into cylinders. Place 2 crepes on each serving plate and garnish with mint sprigs, if desired.

Yield: 2 crepes plus 5 tablespoons of yogurt mixture, per serving

Recipe created on behalf of  3-Every-Day™ of Dairy by Chef Federico Elbl, Palermo Viejo, Louisville, Ky.

Nutritional Facts
Calories: 270
Total Fat: 3.5 g
Saturated Fat: 1.5 g
Cholesterol: 60 mg
Sodium: 125 mg
Calcium: 25% Daily Value
Protein: 12 g
Carbohydrates: 48 g
Dietary Fiber: 2 g


Cheddar and Mushroom Breakfast Squares

Makes 9 Servings
Prep Time: 20 min
Cook Time: 60 min
Ingredients
2 teaspoons butter
2 cups sliced white button mushrooms
1/2 cup sliced green onion, including green tops
6 slices country style bread, cubed
2 cups shredded, reduced-fat Cheddar cheese
2 cups fat-free or low-fat milk
2 cups egg substitute
1 teaspoon red or green hot pepper sauce
1/4 teaspoon salt (optional)

Spray an 8 x 8-inch square glass or ceramic baking dish with cooking spray; set aside.
In a medium skillet over medium heat, melt butter and add mushrooms. Cook mushrooms about 5 minutes or until softened and brown at edges. Stir in green onion; set aside.
Place 1/2 of the bread cubes in prepared baking dish. Scatter 1/2 of the mushroom mixture and 1/2 of the cheese over bread cubes. Layer remaining bread cubes and mushroom mixture; set aside.
In a large bowl, beat milk, egg substitute, pepper sauce and salt, if desired, until well blended. Pour milk mixture over bread cubes and top with the remaining cheese. Make ahead suggestion: cover dish with foil and refrigerate for 8-10 hours before baking.
Preheat oven to 350 degrees Fahrenheit. Bake, covered for 45 minutes. Remove foil and bake an additional 15 minutes or until top is puffed up and cheese is browned at edges. Let cool for 5 minutes; cut into squares to serve.
Note: Create your own variations by using other vegetables.

Recipe created by 3-Every-Day™ of Dairy.

Nutritional Facts
Calories: 210
Total Fat: 8 g
Saturated Fat: 4.5 g
Cholesterol: 20 mg
Sodium: 310 mg
Calcium: 30% Daily Value
Protein: 17 g
Carbohydrates: 18 g
Dietary Fiber: 1 g


Chilled Banana Latte

Makes 1 Serving
Prep Time: 5 min
Cook Time: 5 min

Ingredients
1 1/2 tablespoon sugar-free crème de banana syrup
1 1/2 tablespoon sugar-free coconut syrup
1 cup fat-free milk
1 shot of espresso
Ice cubes

Mix syrups and cold milk in 20-ounce chilled stainless steel pitcher. Froth milk with whisk until airy and light. Add a shot of espresso and pour over ice. Serve in a tall glass.
Recipe courtesy of the Mid-Atlantic Dairy Association

Nutritional Facts
Calories: 90
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 5 mg
Sodium: 115 mg
Calcium: 30% Daily Value
Protein: 8 g
Carbohydrate: 13 g
Dietary Fiber: 0 g


Cinnamon Raisin Bread Pudding with Vanilla Pudding Sauce

Makes 10 Servings
Prep Time: 30 min
Cook Time: 55 min
Ingredients
For the bread pudding:
1 pound challah or egg bread, cubed
1 teaspoon cinnamon
1/2 cup egg substitute
4 egg whites
1/3 cup sugar substitute for baking
4 cups fat-free milk
2 teaspoons vanilla extract
1/3 cup raisins

For the vanilla pudding sauce:
1 egg
1 egg white
1/4 cup sugar substitute for baking
2 teaspoons cornstarch
2 1/2 cups fat-free milk
2 teaspoons vanilla extract

For the bread pudding:

Preheat oven to 350 degrees Fahrenheit. Spray an 8-x8-inch baking pan with cooking spray; set aside.
Place bread cubes in a large bowl; sprinkle with cinnamon. In a medium bowl, whisk egg substitute, egg whites, sugar substitute, milk and vanilla until blended. Pour over bread, sprinkle with raisins and stir gently to mix. Pour mixture into prepared pan.
Bake 45 minutes in preheated oven or until top is puffed and golden and tester comes out clean.
Cut into squares and serve warm with vanilla pudding sauce*.
*For the vanilla pudding sauce:
Whisk egg, egg white, sugar substitute and cornstarch together in a medium saucepan. Whisk in milk and vanilla.
Cook over medium-low heat, stirring constantly, until mixture thickens and begins to bubble, about 10 minutes. Serve warm or cold.
Yield: approximately 1/2 cup bread pudding plus 1/3 cup vanilla yogurt sauce, per serving
Recipe created by Chef Lisa Schroeder of Mother's Bistro, Portland, Ore., on behalf of 3-Every-Day™ of Dairy


Fresh Berry Stuffed French Toast with Vanilla Yogurt Sauce

Makes 4 Servings
Prep Time: 25 min
Cook Time: 5 min 
Ingredients
1/2 pound (2 cups) mix of fresh blueberries, sliced strawberries, raspberries or blackberries
2 tablespoon powdered sugar
1/3 cup fat free sweetened condensed milk
1 container (6 ounces) lowfat vanilla yogurt
1 small loaf (10 ounces) French bread
1 egg
1 egg white
1/3 cup lowfat milk
1 teaspoon granulated sugar
1 teaspoon vanilla extract
1/4 teaspoon cinnamon
non-stick cooking spray
Place berries in a small bowl and sprinkle with powdered sugar. For the sauce, spoon about 1/4 of the berries, sweetened condensed milk and yogurt into a blender (or food processor) and puree until smooth; set aside.
Cut bread into twelve 1 1/2-inch pieces. Cut into each piece almost all the way through to create a pocket. Stuff the bread slices with remaining sweetened berries and press lightly to close; set aside. Reserve any unused berries to garnish top at serving time.
Whisk egg, egg white, milk, granulated sugar, vanilla and cinnamon in a medium bowl. Heat a large non-stick skillet over medium heat. Spray skillet with non-stick cooking spray. Dip stuffed bread slices in egg mixture to coat and cook until lightly browned on both sides, turning once.
Spoon sauce onto serving plate, arrange French toast on top and garnish with any remaining berries.
Yield: 3 pieces of bread with 1/2 cup berries and 1/3 cup sauce, per serving
Recipe created on behalf of  3-Every-Day™ of Dairy by Chef Federico Elbl of Palermo Viejo, Louisville, Ky.

Nutritional Facts
Calories: 370
Total Fat: 4.5 g
Saturated Fat: 2.5 g
Cholesterol: 60 mg
Sodium: 520 mg
Calcium: 30% Daily Value
Protein: 14 g
Carbohydrates: 68 g
Dietary Fiber: 3 g


Homemade Low-Fat Granola

Makes 9 Servings
Prep Time: 12 min
Cook Time: 25 min

Ingredients
For the granola:
4 1/2 cups old-fashioned oatmeal, uncooked
1/3 cup sliced almonds
2 teaspoons cinnamon
1/2 teaspoon salt (optional)
1/4 cup maple syrup
1/4 cup apple juice
1 tablespoon vegetable oil
1/2 cup raisins

Serve with:
1 cup fat-free milk, per serving
fresh berries (optional)

Preheat oven to 350 degrees Fahrenheit.
Stir together oatmeal, almonds, cinnamon and salt, if desired, in a large bowl. In a separate bowl, whisk maple syrup, apple juice and vegetable oil; pour over oatmeal mixture and stir to coat thoroughly.
Spread mixture in an even layer onto a 15x12-inch baking pan. Bake for 25 minutes, stirring twice during baking time.
Cool mixture in the pan before adding raisins. Store granola in an airtight container. To serve: Pour 1 cup of milk over a heaping 1/2 cup of granola. Top with fresh berries, if desired. Serving suggestion: Instead of milk, top 1 cup of fat-free yogurt with the granola.

Recipe created by 3-Every-Day™ of Dairy.  This recipe is owned by 3-Every-Day™ of Dairy and/or one of our partners. As a courtesy, we ask that you please contact us if you would like to use this recipe in print.

Nutritional Facts
Calories: 320
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 5 mg
Sodium: 105 mg
Calcium: 35% Daily Value
Protein: 16 g (8 grams from dairy)
Carbohydrates: 53 g
Dietary Fiber: 5 g
* Lowfat means less than 3g of fat per 100g and not more than 30% of calories derived from fat.


Mango Yogurt Smoothie

Makes 1 Serving
Prep Time: 5 min
Cook Time: 5 min
Ingredients
4-7 ice cubes
1 cup (8 ounces) plain fat-free yogurt
3/4 cup mango slices in extra light syrup,* drained
1 teaspoon sugar substitute (optional)
mango slices for garnish (optional)

Place ice in bottom of blender. Add yogurt, mango and sugar substitute, if desired. Blend ingredients until smooth.
Pour into a tall glass and garnish with mango slices, if desired.
Serve immediately.
*Mango slices can be found in jars in your grocery store’s produce section.

Recipe created by 3-Every-Day™ of Dairy

Nutritional Facts
Calories: 180
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 5 mg
Sodium: 140 mg
Calcium: 30% Daily Value
Protein: 11 g (10 grams from dairy)
Carbohydrates: 40 g
Dietary Fiber: 2 g


Peanut Butter Banana Breakfast Shake

Makes 1 Serving
Prep Time: 5 min
Cook Time: 5 min

Ingredients
1 cup fat free or lowfat milk
1/2 cup frozen banana slices
1 tbsp. peanut butter
1/4 tsp. ground cinnamon
1/2 tsp. vanilla extract
sweet cocoa powder (optional)

Combine all ingredients in a blender and blend until smooth and creamy. Pour into a tall glass and garnish with a sprinkle of cocoa powder, if desired.

Nutritional Facts
Calories: 270
Total Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 5 mg
Sodium: 220 mg
Calcium: 35% Daily Value
Protein: 15 g
Carbohydrates: 35 g
Dietary Fiber: 3 g


Scrambled Egg and Mozzarella Breakfast Pizza

Makes 2 Servings
Prep Time: 4 min
Cook Time: 9 min

Ingredients
1 whole wheat English muffin
2 mushrooms, sliced
2 green onions, finely chopped
4 tablespoons diced green or red bell pepper
1/2 cup egg substitute
1/4 teaspoon pepper
oregano or Italian seasoning, dash
4 teaspoons pizza sauce
1/2 cup shredded low-moisture, part-skim Mozzarella cheese

Preheat oven to 350 degrees Fahrenheit.
Split English muffin in half and toast; set aside.
Heat a small non-stick skillet over medium heat. Add mushrooms, green onions and bell pepper. Cook, stirring continuously for 2 minutes, or until vegetables are softened. Stir egg substitute, pepper and oregano into vegetable mixture. Cook, stirring continuously until egg substitute is set, about 2 minutes.

Spread 2 teaspoons of pizza sauce onto each English muffin half. Spoon a quarter of the egg mixture over pizza sauce and top with a quarter of the cheese. Spoon the remaining egg mixture and cheese evenly on top of the muffins. Place the muffins on a baking sheet and bake* for 5 minutes, or until cheese is melted.

*Or, bake in a toaster oven at 350 degrees Fahrenheit for 5 minutes.

Recipe created by 3-Every-Day™ of Dairy

Nutritional Facts
Calories: 190
Total Fat: 5 g
Saturated Fat: 3 g
Cholesterol: 15 mg
Sodium: 520 mg
Calcium: 30% Daily Value
Protein: 17 g (7 grams from dairy)
Carbohydrates: 19 g
Dietary Fiber: 3 g
 
Share This:
Stay connected