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FAT-BURNING BREAKFASTS

Dieters often think they are doing themselves a favor by skipping breakfast. But that strategy can actually sabotage weight loss efforts. When you don’t eat breakfast, you are effectively fasting for 15 to 20 hours, considering you haven’t eaten since dinner and you spent the night sleeping. If you don’t break that fast, your body won’t produce the enzymes needed to metabolize fat to lose weight. Your body slips into starvation mode, hoarding fat in fear of a famine that never comes. Later in the day, when you are ravenous, you’ll simply open the fridge and stuff your face. Studies show that breakfast skippers tend to replace calories during the day with mindless snacking, and they’re often so hungry that they’ll binge at lunch and dinner. Eating breakfast—especially a hearty breakfast—is a key component in any weight loss plan. Breakfast is like putting kindling on the fire of your metabolism. Here’s evidence: In 2008, researchers at Virginia Commonwealth University found that dieters who regularly ate a protein-rich, 600-calorie breakfast lost significantly more weight in 8 months than those who

consumed only 300 calories and a quarter of the protein. Turns out, the big breakfast eaters, who lost 40 pounds, had an easier time sticking with the diet, even though both groups were prescribed about the same number of total daily calories. Protein at breakfast is clearly important in your first meal of the day. A study published in the British Journal of Nutrition found that eating extra protein for breakfast leads to feelings of fullness that can last throughout the day. And don’t be afraid of a little saturated fat, either. If you’re healthy, there’s no scientific

reason that natural foods containing some saturated fat can’t be part of your diet. The recipes that follow are high in protein and generous in calories. To round out the meal and bring calorie totals closer to 600, include a couple slices of Canadian bacon (122 calories) and an 8-ounce glass of 1% milk (102 calories). Note: If you’re in too much of a rush to make one of these breakfasts, slather some peanut butter on a banana, eat a protein bar, or roll a slice of deli turkey in a slice of Swiss cheese. Even cold pizza can do the trick—breakfast is that important!

Before you undertake a new health program or fitness regimen, we encourage you to discuss your plans with your health care professional, especially if you have not exercised for several years, are over 35, or are overweight.

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breakfastdon’t skip

f at- b u r n i n g b r e a k f a s t s 3

CONteNts11 Peanut- Butter Banana- raisin Waffle sandWiches

12 Broccoli and sun-dried tomato Quiche

14 Baked eggs With cheese and Zucchini

15 egg-cheddar-chutney muffin sandWich

16 scramBled egg WraP

4 tex-mex Breakfast sandWich

5 BlueBerry Pancakes

6 douBle tomato and turkey Bacon omelet

8 easy asParagus omelet

9 Puffy frittata With ham and green PePPer

3 DON't sKiP BreAKFAst

http://www.rodalestore.com

4 M e n ’ s H e a Lt H

Tex-Mex Breakfast Sandwich ¼ cup egg substitute

2 tablespoons reduced- fat shredded sharp cheddar cheese

2 thin slices avocado, about ½ ounce

4 teaspoons jarred chunky salsa

1 multigrain english muffin, toasted and sliced in half

1. Coat a small nonstick skillet with cooking spray and heat on medium-high. stir in the egg substitute and cheese; cook 2 minutes per side.

2. Place the egg, avocado, and salsa on one half of the english muffin and top with the other half of the muffin.

makes 1 serving

Per serviNg: 280 calories, 16 g protein, 35 g carbohydrates, 9 g fat (3 g saturated), 5 g fiber


1. Place the water and sugar in a small saucepan over medium heat. add ¾ cup of the blueberries and simmer to dissolve the sugar and thicken the sauce, about 2 minutes. set the sauce aside.

2. Mix the flour, ricotta cheese, and eggs together.

3. add the remaining ¼ cup of blueberries to the batter. Heat a nonstick skillet over medium heat. add the Canadian bacon and cook 1 to 2 minutes. remove and divide between 2 plates.

Blueberry Pancakes ¼ cup water

2 tablespoons sugar

1 cup blueberries, divided

¼ cup all-purpose flour

⅓ cup reduced-fat ricotta cheese

2 eggs

2 ounces canadian bacon

olive oil spray

4. Coat the same skillet with olive oil spray. Drop spoonfuls of the batter onto the hot skillet to form pancakes. Cook 2 minutes. turn and cook 1 minute. remove to the plates with the bacon and spoon the reserved blueberry sauce on top.

makes 2 servings


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Back to contents f at- b u r n i n g b r e a k f a s t s 76

Double Tomato and Turkey Bacon Omelet 6 sun-dried tomato halves

2 plum tomatoes (2 ounces), quartered lengthwise and thinly sliced

2 thin strips turkey bacon, cooked and crumbled

2 tablespoons crumbled ricotta salata cheese or goat cheese

2 large eggs

3 egg whites

1 tablespoon water

2 tablespoons chopped chives or scallions

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

1 teaspoon olive oil

1. Place the sun-dried tomatoes in a small dish. add boiling water to cover and let stand for 15 minutes, or until softened. Drain the tomatoes and chop. in a small bowl, combine the sun-dried and plum tomatoes, bacon, and ricotta salata or goat cheese.

in a medium bowl, whisk together the eggs, egg whites, water, chives or scallions, salt, and pepper until slightly frothy.

2. Heat ½ teaspoon of the oil in a 10" nonstick skillet over medium heat. add half of the egg mixture (a scant ½ cup) and cook for 2 minutes, occasionally lifting the edges of the egg mixture with a spatula and tilting the pan, allowing the uncooked mixture to flow underneath.

3. When the eggs are almost set, spoon half of the tomato mixture down the center of the egg. Loosen the edges of the omelet with a spatula and fold the two sides over the filling. slide out onto a warm plate. repeat with the remaining oil and egg and tomato mixtures.

makes 2 servings


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Easy Asparagus Omelet 3 large eggs

4 large egg whites

3 tablespoons 1% milk

salt

ground black pepper

2 tablespoons trans-free margarine

⅓ cup shredded, reduced-fat cheddar cheese

1 cup steamed asparagus tips

½ red and/or yellow bell pepper, cut in strips and sautéed (optional)

1. Preheat the broiler. in a medium bowl, beat the eggs, egg whites, and milk. season to taste with the salt and pepper.

2. Melt the margarine in a medium nonstick, oven-proof skillet over medium-high heat. (if the skillet isn’t oven-proof, wrap the handle in heavy-duty foil.) Cook until the margarine begins to brown. add the egg mixture and cook, stirring lightly with a fork, until it begins to thicken, 15 to 20 seconds. Cook, gently lifting the edges to allow the uncooked egg to run underneath, until half

the egg mixture is set, about 6 to 8 minutes.

3. remove from the heat and sprinkle with the cheese. top with the asparagus tips and bell pepper, if using. broil 4" from the heat for about 1 to 2 minutes, or until the cheese is melted and the omelet is puffy and set. slide the omelet onto a serving plate and cut in half to serve.

makes 2 servings



Puffy Frittata with Ham and Green Pepper

2 tablespoons butter

1 small onion, chopped

1 green bell pepper, chopped

½ teaspoon salt

½ teaspoon ground black pepper

8 slices (6 ounces) ham, chopped

8 large eggs, at room temperature

¼ cup water

½ cup shredded cheddar cheese (optional)

1. Preheat the oven to 250°f.

2. Melt 1 tablespoon of the butter in a large (12") nonstick skillet over low heat. add the onion, bell pepper, ¼ teaspoon of the salt, and ¼ teaspoon of the black pepper. Cook, stirring occasionally, until tender-crisp, 3 to 4 minutes. stir in the ham and cook for 1 minute, stirring occasionally. transfer to a plate.

3. separate the eggs, placing the yolks in a medium-size bowl and the whites in a large bowl. Lightly beat the yolks with the water, the remaining ¼ teaspoon of salt, and the remaining ¼ teaspoon of pepper. beat the egg whites until they form stiff, but

not dry, peaks. fold the yolks into the whites.

4. Melt the remaining tablespoon of butter in the skillet over low heat. Pour in the eggs and spread them evenly with a rubber spatula. scatter the ham mixture and cheese (if using) over the top, cover, and cook until the eggs are set, 25 to 30 minutes. slide the frittata onto a plate and serve immediately (the puffiness will subside in 5 to 7 minutes).

makes 4 servings


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Back to contents10 M e n ’ s H e a Lt H f at- b u r n i n g b r e a k f a s t s 11

Peanut-Butter Banana-Raisin Waffle Sandwiches 8 frozen whole grain or regular waffles

½ cup creamy or crunchy peanut butter

4 tablespoons raisins

2 medium bananas, halved and sliced lengthwise

1. Preheat the oven to 400°f. Line a small baking sheet with aluminum foil.

2. Lay the waffles on the baking sheet. spread the peanut butter on the waffle tops. sprinkle half of the waffles with the raisins. top with the banana slices and the remaining waffles, peanut butter sides down. bake for 2 to 3 minutes, turning once, or until the waffles are crispy. Cut each in half diagonally.

makes 4 servings


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Back to contents f at- b u r n i n g b r e a k f a s t s 1312

Broccoli and Sun-Dried Tomato Quiche

1 9" deep-dish frozen pie shell

5 ounces (2 cups) bagged broccoli florets, coarsely chopped

½ cup chopped onion

3 tablespoons olive oil

½ teaspoon salt

½ teaspoon ground black pepper

½ teaspoon ground paprika

1 cup half-and-half

¼ cup chopped oil-packed sun-dried tomatoes

1 cup (4 ounces) shredded Parmesan-romano- asiago cheese blend, divided

3 eggs

1. Preheat the oven to 400°f. bake the pie shell for 8 minutes, or until lightly colored, occasionally pricking with a fork to deflate any air bubbles. remove the shell and set aside. reduce the oven temperature to 350°f.

2. Meanwhile, in an 8" x 8" microwavable baking dish, combine the broccoli, onion, oil, salt, pepper, and paprika. Cover with plastic wrap, leaving a small corner to vent. Microwave on high power, stirring once, for 3 minutes, or until sizzling. remove.

3. add the half-and-half, tomatoes, and ¾ cup of the cheese. add the eggs, one at a time, beating with a fork after each addition.

4. Pour the filling into the reserved pie shell. sprinkle with the remaining ¼ cup of the cheese. bake for about 35 minutes, or until set. Let stand for 15 minutes.

makes 4 to 6 servings


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Back to contents14

Baked Eggs with Cheese and Zucchini

2 teaspoons butter

2 teaspoons olive oil

½ small onion, chopped

2 zucchini or yellow squash (12 ounces), thinly sliced

½ teaspoon dried basil

½ teaspoon salt

¼ teaspoon ground black pepper

⅓ cup (1 ounce) shredded sharp provolone or swiss cheese

8 large eggs

1 tablespoon heavy cream or chicken broth

1. Preheat the oven to 350°f.

2. Heat the butter and oil in a large nonstick skillet over medium heat until the butter has melted. add the onion,

zucchini or squash, basil, ¼ teaspoon of the salt, and ⅟� teaspoon of the pepper. Cook, stirring occasionally, until crisp- tender, 5 to 8 minutes.

3. spread the zucchini mixture over the bottom of 4 individual, shallow baking dishes (or 1 large baking dish). sprinkle with 2½ tablespoons of the cheese and add the eggs (without breaking the yolks or stirring). sprinkle with the remaining ¼ teaspoon of salt, ⅟� teaspoon of pepper, and 2½ tablespoons of cheese. Drizzle with the cream or broth. Cover with foil and bake until the whites are set and the yolks begin to thicken, about 15 minutes for individual dishes or 20 minutes for 1 large dish.

makes 4 servings



1. Open the muffin and place it, split sides up, on a 6" long piece of aluminum foil. spread the chutney on both. top with the egg and cheese.

2. broil the muffin 6" from the heat source for about 4 minutes, or until the cheese is bubbling. fold the foil to

Egg-Cheddar-Chutney Muffin Sandwich

1 multigrain english muffin, split

1 tablespoon fruit chutney, such as peach-ginger

1 hard-cooked egg, sliced

2 slices (2 ounces) sharp cheddar cheese

bring the halves together into a sandwich.

makes 1 serving


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Scrambled Egg Wrap 2 eggs, lightly beaten

2 tablespoons herb cream cheese spread

1 whole wheat soft taco wrap

2 tablespoons low-fat grated cheddar cheese

½ tablespoon chopped fresh basil

½ tablespoon chopped fresh chives

1 tablespoon salsa

1. Preheat the oven to warm.

2. Coat a small skillet with cooking spray. add the eggs to the skillet and cook for 2 minutes, stirring constantly.

3. spread the cream cheese on the wrap, then add the eggs, Cheddar cheese, basil, chives, and salsa. roll up the wrap, folding the sides in, and heat in the oven for 3 minutes, or until warmed through.

makes 1 serving


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fat-burning breakfasts - rodale store · 10 men’s health back to contents fat-burning breakfasts...

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