Energy-boosting breakfast: start your day right with these quick and easy power-packed meals

CHANCES ARE YOU KNOW THAT eating breakfast is good for you. A meal in the morning boosts your energy and brainpower, say experts, and can ward off mood swings and overeating later in the day. But even if your morning ritual includes breakfast, you may still be shortchanging your health. It takes more than a sesame bagel to keep you going.

The ideal breakfast contains protein, fat, and carbohydrates, says Kathleen Janel, N.D., a naturopathic physician in Brattleboro, Vt. The problem with that bagel is that it's mostly refined carbs, with no fat and little protein.

Although all food gives you energy, protein-rich foods keep you going longer because protein slows your body's absorption of carbohydrates. What's more, protein tempers blood sugar fluctuations, preventing the spikes and crashes that can leave you hungry and drained. Choose lean sources of protein for breakfast, like soymilk and tofu. Also, consider beans (think breakfast burrito). Not only do beans contain important B vitamins, which enable you to think more clearly, but they also offer plenty of fiber, says Randi Konikoff Beranbaum, R.D., a dietitian at Tufts University in Boston. Fiber stabilizes your blood sugar, keeping your energy level even, and adds bulk to fill you up.

Including fat at breakfast is important, says Janel, because your body needs fat to function properly, and fat helps you feel full. Your best fat choices are the heart-healthy monounsaturated fats, like nuts, olive oil, and avocados. Flaxseeds, rich in omega-3 fats, are a wise choice as well.

As for carbohydrates, complex ones are the best. Besides beneficial fiber, foods rich in complex carbs contain vitamins and minerals, which help your body digest, absorb, and metabolize protein, fat, and carbohydrates, says Konikoff Beranbaum. Good sources of complex carbohydrates include wholegrain breads and cereals; look for bread with at least 3 g of fiber per slice and cereal with 5 g of fiber in a serving. Fruits, both fresh and dried, contain complex carbs as well. Eat dried fruits sparingly, though, because they're quite high in sugar and calories.

To get you on the road to high-energy eating, here are five nutrient-packed recipes. The first four will fuel your busy weekdays. The last one requires a little more prep time, making it ideal for a relaxed weekend. All of them will help you start your day right.

Scrambled Tofu with
Sweet Pepper and Onion

SERVES 4

Tofu is a great source of protein that will
keep you going throughout the morning.
Sauteed with juicy red pepper, crunchy
onion, and tangy mustard, it makes a delicious,
cholesterol-free substitute for scrambled
eggs. Enjoy this breakfast as is or
tucked into a whole-wheat pita pocket.

2 teaspoons olive oil
1 small onion, chopped fine
1/2 red bell pepper, stemmed,
  seeded, and chopped fine
1/2 teaspoon dried dill
1 pound firm tofu, drained
  and crumbled
2 teaspoons Dijon mustard
  Salt and ground black
  pepper

Heat oil in medium nonstick skillet over medium-low heat. Add onion, red pepper, and dill and saute until vegetables soften slightly, about 3 minutes. Stir in crumbled tofu and mustard; saute for 1 more minute. Season with salt and pepper to taste. Serve immediately.

PER SERVING: 198 CALORIES, 18 S PROTEIN, 13 G FAT, 2 G SATURATED FAT, 7 G CARBOHYDRATES, G FIBER, 82 MG SODIUM, 24% CALCIUM

Savory Southwestern
Breakfast Tortilla

SERVES 4

The creamy beans in this burrito contain
plenty of protein and fiber, for a satisfying
breakfast. A sliced avocado provides
heart-healthy fat, and fiber-rich wheat
tortillas add long-lasting fuel. Some prepared
salsas contain a lot of sodium, so
look for a brand with less than 100 mg per
serving.

4 8-inch-round whole-wheat
  tortillas
1 16-ounce can vegetarian,
  low-fat, spicy refried beans
1 ripe avocado, peeled, pitted,
  and sliced very thin
1 cup prepared salsa

For each serving, evenly spread 1/4 cup refried beans on a tortilla. Place tortilla in medium nonstick skillet, bean side up, over low heat. Cover pan and cook tortilla until bottom is golden, 2 1/2 to 3 minutes. Place several avocado slices on half of tortilla, fold tortilla to form half-circle, then transfer to serving plate. Top with 1/4 cup salsa and serve immediately. Repeat with remaining ingredients.

PER SERVING: 270 CALORIES, 9 G PROTEIN, 8 G FAT, 1 G SATURATED FAT, 45 G CARBOHYDRATES, 9 G FIBER, 785 MG SODIUM, 5% CALCIUM

Crunchy
Maple-Baked Granola

SERVES 6

Enjoy this high-fiber mix with soymilk
or over soy yogurt with added fresh fruit.
The oatmeal helps keep blood sugar even,
preventing you from feeling tired and
drained. The nuts and fruit add protein,
fiber, and heart-friendly fat.

Nonstick cooking spray

3 cups rolled oats
2 cups puffed wheat cereal
1/4 cup sliced almonds
1/4 cup coarsely chopped
  walnuts
1/3 cup pure maple syrup
3 tablespoons thawed apple
  juice concentrate
2 tablespoons vegetable oil
1/4 teaspoon sea salt
1/3 cup dried cherries
1/3 cup chopped dried figs
1/3 cup chopped dried mango

1. Preheat oven to 250 degrees. Lightly
coat large rimmed baking sheet with
cooking spray.

2. Combine rolled oats, puffed wheat
cereal, almonds, and walnuts in large
bowl. Toss gently to combine.

3. Whisk together maple syrup, apple
juice concentrate, oil, and salt in small
bowl. Drizzle over grain mixture and toss
well to coat.

4. Scatter grain mixture on oiled baking
sheet. Bake, stirring occasionally, until
golden, 30 to 40 minutes. Cool to room
temperature. Stir in dried cherries, figs,
and mango and transfer to airtight container.
(Granola can be stored at room
temperature for several weeks.)

PER SERVING: 405 CALORIES, 9 G PROTEIN,
12 G FAT, 1 G SATURATED FAT, 66 G CARBOHYDRATES,
7 G FIBER, 98 MG SODIUM, 7% CALCIUM

Molasses French Toast
with Warm Spiced Apples

SERVES 6

This recipes takes 20 minutes to prepare,
so serve it on a leisurely weekend. A warm
mix of slow-cooked apples and dried
cranberries creates a delicious low-sugar
topping for the French toast, which
abounds with fiber and protein.

Spiced Apple Topping
2 small Granny Smith apples,
  peeled, cored, and sliced
  thin (about 3 cups)
1/3 cup dried cranberries
2 tablespoons thawed apple
  juice concentrate
2 tablespoons pure maple
  syrup
1 tablespoon blackstrap
  molasses
1/4 teaspoon ground cinnamon

French Toast

1/2 pound firm tofu, drained
3/4 cup reduced-fat vanilla
  soymilk
2 tablespoons blackstrap
  molasses
2 tablespoons pure maple syrup
1/4 teaspoon sea salt
1/4 teaspoon ground nutmeg
6 1/2-inch-thick slices soft
  whole-grain bread
5 teaspoons vegetable oil

1. For the topping: Combine apples, dried
cranberries, apple juice concentrate, maple
syrup, molasses, and cinnamon in medium
nonstick saucepan. Gently toss to mix.
Cover and cook, stirring occasionally, over
low heat until apples have softened, about
15 minutes. Keep warm.

2. For the toast: Process tofu, soymilk,
molasses, maple syrup, salt, and nutmeg
in food processor or blender until completely
smooth, scraping down sides of work bowl
as necessary. Transfer mixture to large shallow
dish or pie plate.

3. Soak bread in tofu mixture, turning
several times, until saturated, 1 to 2
minutes. Lift toast from tofu mixture and
scrape off excess.

4. Heat 2 1/2 teaspoons oil in a large nonstick
skillet over medium heat. Add 3 slices
of the soaked bread and cook until golden
brown on bottom, about 2 minutes. Turn
bread slices and cook until golden on second
side, about 2 minutes. Transfer French
toast to individual plates and serve immediately
with a spoonful of warm spiced
apples. Repeat process with remaining oil
and soaked bread.

PER SERVING: 284 CALORIES, 9 G PROTEIN, 9 G FAT,
1 G SATURATED FAT, 44 G CARBOHYDRATES, 5 G FIBER,
230 MG SODIUM, 19% CALCIUM

Super Berry Breakfast Shake

SERVES 2

Soymilk and wheat germ provide this
shake with protein, and fresh and dried
fruits add fiber. Flaxseeds deliver more
fiber, as well as heart-healthy fat.

1 cup plain reduced-fat
  soymilk, chilled
1 medium banana, peeled
  and cut into chunks
2/3 cup frozen mixed berries
  (such as strawberries,
  blueberries, and
  raspberries)
4 dried apricots
1 tablespoon toasted
  wheat germ
1 tablespoon flaxseeds

Combine all ingredients in blender and whip until chunky-smooth. Serve.

PER SERVING: 210 CALORIES, 6 G PROTEIN, 2 G FAT, <1 G SATURATED FAT, 44 G CARBOHYDRATES, 7 G FIBER, 33 MG SODIUM, 24% CALCIUM

RELATED ARTICLE: Grab-and-go energy foods.

Some mornings, there's no time to cook. So we looked for breakfast products that meet our nutritional standards and found these three winners.

AMY'S BREAKFAST BURRITO This whole-grain burrito cooks in just five minutes in the microwave and is stuffed with everything you need to start your day (including tofu, beans, and vegetables). A six-ounce burrito has 210 calories, 9 g of protein, 6 g of fat (no cholesterol), and 5 g of fiber ($1.99; 6 ounces; 707-578-7188; www.amys.com).

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NATURE'S PATH BLUEBERRY ALMOND MUESLI This delicious mix of multigrain flakes, nuts, and berries is 100 percent organic and naturally sweetened, and it has no saturated fat. A half-cup serving (without milk) has 210 calories, 5 g of protein, 4 g of fat, and 7 g of fiber ($3.19; 12 ounces; 604-940-0505; www.naturespath.com).

[ILLUSTRATION OMITTED]

VAN'S ALL-NATURAL 7-GRAIN BELGIAN WAFFLES These dairy- and egg-free waffles are made with whole-wheat flour, barley, rye, and other nutritious grains. They're ready after a minute in the toaster. Each two-waffle serving has 180 calories, 7 g of protein, 4 g of fat, and 7 g of fiber ($2.89; 7.5 ounces; 310-320-8611; www.vansintl.com).

[ILLUSTRATION OMITTED]

--Rachel Snyder

Victoria Abbott Riccardi is a food writer in Newton, Mass., who relies on flesh fruit, soymilk, and multigrain cereal to jump-start her day. She is working on a travel-food memoir about the year she studied cooking in Kyoto, Japan.

COPYRIGHT 2002 Weider Publications
COPYRIGHT 2002 Gale Group