早餐:在旅途中健康饮食
我们似乎总是很忙. Sometimes, we feel too busy to make food for ourselves. But what if there were some simple ways to eat heart-healthy on the go?
健康早餐带走
对我们很多人来说, breakfast is something quick we grab as we're running out the door, or maybe even a meal we skip completely. It's easy to grab a packaged bar from the cupboard when we're in a rush, or think we'll make up for it at lunch. 但通常, packaged foods have added sugars and unhealthy fats, and won't keep you full and energized until lunch. Here are some homemade breakfast options that are better for you, and easy to make.
- 自制的松饼. Instead of buying muffins at the coffee shop or grocery store (which can be jumbo-sized with little nutritional value) you can make your own muffins with healthy ingredients like fruit, 坚果和全麦面粉. Make them on a weekend and freeze them. Put one in your bag and it will be thawed and ready to eat by the time you get to work or school.
- 速溶燕麦片 is a great option that's a quick whole grain and will keep you full. Buy packets at the store and make them at work using hot water from the coffee maker. Just be sure to compare labels and pick flavors low in added sugars. For a gluten-free option try overnight sorgum (like overnight oats).
- DIY奶昔. Smoothies are a great way to increase your fruit intake, and they're easy to make. A basic smoothie is just frozen fruit, low-fat milk or yogurt and 100% fruit juice, processed together in a blender until smooth. Experiment with different fruits to find out what you like. You can even add fresh vegetables to the mix!
基本的浆果奶昔配方
Makes 2 cups; 1 cup per serving
提示： To freeze bananas, first peel the banana, then wrap tightly in plastic wrap.
- 1 cup frozen berries, such as blueberries, raspberries or strawberries
- 1 small frozen banana, broken into pieces
- ½ cup nonfat, sugar free vanilla yogurt
- 四分之一杯橙汁
Put all ingredients in a blender and blend until smooth.
Note: you can add some ice cubes if you like a little crunch!
自己做全麦松饼
Makes 12 muffins; 1 muffin per serving, each muffin approx. 2.75盎司
Whole-wheat pastry flour will produce a somewhat lighter muffin, if that's what you prefer. Use the "add-ins" suggested or come up with your own variations!
- 1-¼ cups whole-wheat flour or whole-wheat pastry flour
- 半杯白糖或红糖
- 一汤匙发酵粉
- 1/8茶匙盐
- 一杯无糖苹果酱
- 3 / 4杯脱脂牛奶
- 四分之一杯菜籽油或植物油
- 烹饪喷雾
预热烤箱至350华氏度. 轻轻地喷12个松饼杯.
In a large bowl, whisk together flour, sugar, baking powder and salt. In a small bowl, whisk together applesauce, milk and oil. Add wet ingredients to dry and stir until just combined.
Fold in add-ins of choice, being careful not to over-mix the batter. Divide the batter equally between muffin cups. 烤25到30分钟.
- 2 cups shredded carrot + ¼ cup shelled sunflower seeds 把胡萝卜拌进面糊里. Sprinkle the seeds on top of the muffins before you bake them.)
- 1 cup dried cranberries + ½ cup chopped pecans
- 2杯新鲜蓝莓
- 1 cup mashed banana (instead of applesauce) + 1 cup chopped walnuts
