GREENSBORO, N.C. -- Registered Dietitian Marie Spano stopped by The Good Morning Show to put a healthy spin on your breakfast.
September is the start of "National Breakfast Month" and Spano says it's the most important meal of the day. She says a nutrient rich breakfast consists of three of the five food groups including protein, dairy, fruits, vegetables, and whole grains. Each of the recipes below does just that.
Plum Delicious Granola
2 cups Old Fashioned rolled oats
1/3 cup wheat germ
½ cup sliced almonds
2 tsp. ground cinnamon
¼ tsp. salt
¼ cup light olive oil for baking
¼ cup maple syrup
1 Tbsp. 1% milk
2 tsp. vanilla extract
1 cup dried plum bites (or raisins)
½ - 1 cup unsweetened coconut flakes
1 Tbsp. orange zest
1. Spray a baking sheet with cooking spray and preheat oven to 300°F.
2. Combine oats, wheat germ, almond slices, cinnamon and coconut in a large bowl and mix well.
3. Using a separate bowl, combine oil, maple syrup, milk and vanilla until mixed throughout.
4. Mix wet and dry ingredients until combined and spread on a baking sheet and bake for 20 – 30 minutes or until brown on top, breaking up granola every 10 minutes. Remove from oven, and add raisins or dried plum bites, a pinch of salt and orange zest. Let cool and enjoy!
Egg Hashbrown Casserole
5 cups refrigerated or frozen (thawed) shredded hash brown potatoes
1 jar (12 oz.) roasted red pepper strips, drained
1 cup (8 oz.) shredded Cabot White Oak Cheddar cheese, shredded
1 cup low fat cottage cheese
12 oz. egg substitute
black pepper to taste
1. Preheat oven to 375°F. Coat an 11x7 baking dish with nonstick cooking spray. Layer shredded potatoes in pan and top with roasted red peppers. Top with shredded cheese.
2. Place cottage cheese in food processor and blend until smooth and then add egg substitute and mix until combined. Mix in milk.
3. Pour mixture over casserole and sprinkle with black pepper. Baked uncovered in oven for 40 - 50 minutes or until slightly brown on top.
French Toast with Strawberries
2 Tbsp. light olive oil for baking
1 ¼ cup egg substitute
1 tsp. orange zest
1 tsp. vanilla extract
Thick whole grain bread
2 cups sliced strawberries
2 Tbsp. water
1 ½ Tbsp. sugar
2 tsp. olive oil for baking
2 tsp. vanilla
½ tsp. orange zest
½ cup plan nonfat Greek yogurt
1. Coat nonstick skillet with cooking spray and add a little amount of oil or butter to coat.
2. Mix together egg substitute, milk, orange zest and vanilla. Place mixture in a 11x7 pan and coat bread with mixture.
3. Place bread in skillet and cook for 2-3 minutes per side or until browned. Remove from heat.
4. In a separate bowl, mash together all strawberry ingredients. Once thoroughly mixed, top French toast.
Turkey Sausage & Vegetable Grits
½ cup quick cooking grits
6 oz. lower fat turkey sausage (not in casing)
1/2 cup diced green bell pepper
½ cup diced red bell pepper
2 medium cloves garlic, minced
¼ cup water
¼ cup chopped green onion
2 tsp. olive oil
¼ tsp. salt
pinch of pepper
1 Tbsp. fresh parsley
1. Cook grits according to package directions
2. Spray nonstick skillet with cooking spray and heat sausage over medium heat, stirring constantly, until cooked throughout. Set aside.
3. Spray nonstick skillet with cooking spray and cook green and red bell peppers until soft. Add garlic and cook until slightly browned.
4. Add water and remove from heat. Stir in sausage, green onions, oil, salt and pepper.
5. Serve mixture on top of grits and sprinkle with parsley.