It's no wonder people started calling breakfast the "most important meal of the day" because it sets the precedent for the remainder of the day. So if you want to burn belly fat all day long, then try one of these 5 flat belly breakfasts for a flatter tummy.
Huevos Rancheros
TOTAL TIME: 30 minutes
SERVINGS: 4
1 tsp ground cumin
1 can (15 oz) no-salt added pink beans, rinsed and drained
4 scallions, sliced
1 sm red bell pepper, cut into thin strips
½ c reduced-sodium chicken broth
2 cloves garlic, minced
4 eggs
1 c sliced avocado (MUFA)
4 Tbsp fat-free Greek-style yogurt
4 Tbsp salsa
8 (6") corn tortillas, toasted
Dash of hot-pepper sauce
1. Heat a 10" nonstick skillet over medium-high heat. Add the cumin and cook, stirring occasionally, for about 30 seconds or until fragrant. Add the beans, scallions, bell pepper, broth, and garlic. Bring to a boil, then reduce the heat so the mixture simmers. Cook for 8 minutes or until the vegetables are tender and most of the broth is evaporated. With the back of a large silicone or wooden spoon, smash the beans until they are lumpy.
2. Use the back of the spoon to make 4 indentations in the beans. Working one at a time, break each egg into a custard cup and pour in each indentation. Cover and cook for about 8 minutes or until the eggs are cooked to order.
3. Scoop each portion of egg-topped bean mixture onto a plate. Scatter the avocado slices over and around the beans. Top each serving with 1 Tbsp of the yogurt and 1Tbsp of the salsa. Serve with the tortillas and hot-pepper sauce, if desired.
NUTRITION (per serving) (¼ of recipe): 331 cal, 16 g pro, 42 g carb, 12 g fat, 3 g sat fat, 1 mg chol, 245 mg sodium, 10 g fiber
Banana Pancakes with Walnut Honey
TOTAL TIME: 30 minutes
SERVINGS: 4
Pancakes
1⅓ c Easy Pancake Mix (*see below*) or store-bought, trans-fat free pancake mix
¼ tsp ground cinnamon
1 c low-fat buttermilk
¼ c water
1 egg
1 Tbsp canola oil
1 tsp vanilla extract
1 lg banana, halved lengthwise and cut thin slices
½ c fresh raspberries
Walnut Honey
½ c walnuts, chopped (MUFA)
⅓ c honey
1 Tbsp water
1. COMBINE the pancake mix and cinnamon in a large bowl. Combine the buttermilk, water, egg, oil, and vanilla extract in a separate bowl. Whisk into the pancake mix and stir until smooth. Fold in the banana. Set aside.
2. COMBINE the walnuts, honey, and water in a small bowl.
3. COAT a large nonstick skillet with cooking spray and set over medium heat. Add the pancake batter in scant ¼ cupfuls and cook, in batches, for about 2 minutes or until the pancakes have puffed and the undersides are lightly browned. Turn the pancakes and cook for about 2 minutes longer or until lightly browned. Serve with the walnut honey and raspberries.
NUTRITION (per serving) 425 cal, 10 g pro, 67 g carb, 15 g fat, 2 g sat fat, 55 mg chol, 387 mg sodium, 5 g fiber
*Easy Pancake Mix*
TIME: 5 minutes
SERVINGS: 12
1½ c all-purpose flour
1½ c whole wheat pastry flour
6 Tbsp yellow cornmeal
6 Tbsp sugar
1 Tbsp baking powder
1 tsp baking soda
½ tsp salt
Combine all-purpose flour, pastry flour, cornmeal, sugar, baking powder, baking soda, and salt in a bowl and mix well. Store in a cool, dry place.
Granola Parfait
TOTAL TIME: 5 minutes
SERVINGS: 2
1 banana, sliced
1 c raspberries
1 container (5.3 oz) fat-free Greek-style yogurt
1½ c granola
Layer the banana, raspberries, yogurt, and granola in 2 tall glasses and serve immediately.
NUTRITION (per serving) (1 parfait): 420 cal, 14 g pro, 67 g carb, 13 g fat, 1 g sat fat, 0 mg chol, 140 mg sodium, 14 g fiber
Simply Avocado
Simple, right? Exactly. Mix avocado into your morning smoothie or into your eggs to boost your metabolism. Avocados are rich in monounsaturated fats, a substance that improves your metabolism. Other foods rich in monounsaturated fat include olive oil and nuts. You can cook your morning avocado omelet for breakfast with olive oil for an extra dose of monounsaturated fats.
