High Protein Breakfasts

An interesting study came out of Mizzou recently. The research showed that eating a high protein breakfast (35 grams of protein) helps people limit their calorie intake for the remainder of the day, with less afternoon and evening snacking. The thinking is that these results could help people interested in weight loss by keeping their calorie consumption lower overall but more research needs to be done to prove this theory.

Eating a high protein breakfast can be difficult with a busy schedule but there are several high protein foods that can be part of a great breakfast; eggs, Greek yogurt, ham, peanut butter, cottage cheese.

One quick recipe for a Greek Yogurt Parfait:

1/2 cup of Chobani vanilla yogurt
1/4 cup Kashi Go Lean Crunch cereal
1/4 cup fresh blueberries

This recipe has 260 calories, 14 grams of protein and 3 grams of fiber, making it a hearty breakfast that will keep you full the duration of the morning. Try it out. See if it works to curb your appetite too!

Independence Day Recipes

Happy Independence Day!  I've included 2 of my favorite BBQ/grill side dishes.  They are low in fat and calories, and high in those vitamins and minerals found in fruits and vegetables, and plenty of fiber!  Try them out:

Red, White, and Blue Parfaits:

Ingredients:
6 oz light vanilla yogurt
5 strawberries, sliced
1/4 cup blueberries, fresh or frozen
1/8 cup granola

Directions:
1. Layer 2 oz yogurt, 2-3 sliced strawberries, 1/8 cup blueberries, and sprinkle granola on top of layer in glass.
2. Repeat layers. Top with remaining yogurt.

Veggie Kabobs:

Ingredients:
8 cherry tomatoes
1 small zucchini, sliced into 8 pieces
1 red onion, cut into 4 wedges
1 green bell pepper, seeded, cut into 4 pieces
1 red bell pepper, seeded, cut into 4 pieces
1/2 cup fat free Italian dressing
1/2 cup brown rice
1 cup water
4 wooden skewers, soaked in water for 30 minutes

Directions:
1. In large sealable plastic bag, add tomatoes, zucchini, onion, and peppers. Pour Italian dressing over vegetables and shake to coat well. Marinate for 10 minutes.
2. In medium saucepan on high, combine rice and water, bring to a boil. Reduce heat to low and cover until water is absorbed and rice is tender, about 30 minutes. Transfer rice to small bowl and keep warm.
3. Prepare grill. Lightly coat grill rack or broiler pan with nonstick cooking spray, spraying away from heat source. Adjust cooking rack at least 4-6 inches from heat.
4. Thread 2 tomatoes, zucchini slices, and 1 onion wedge, green pepper, and red pepper onto each skewer.
5. Place kabobs on the grill rack or broiler pan; baste with leftover marinade.
6. Grill/ broil the kabobs until the vegetables are tender, about 6 minutes. Divide rice onto 2 plates, top with 2 kabobs. Enjoy!

Recipes have been adapted from Taste of Home's Healthy Cooking recipes