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TUCSON - Breakfast truly is the most important meal! It's the one time of day you have the ability to kick start your metabolism, keeping it running at peak performance, all day long. The key to breakfast includes a protein with a high quality carbohydrate containing fiber as these nutrients take longer to digest supplying you with longer lasting power! It doesn't have to be extravagant, a simple egg will do!

News 4 at 4 registered dietitian Maya Nahra from Sunflower Markets has some surefire recipes that your children will love and you will love too because they are quick and healthy!

Breakfast Parfait
3/4 cup low-fat cottage cheese, or low-fat plain yogurt
1 cup pineapple chunks, papaya chunks or cling peaches
2 teaspoons toasted wheat germ
Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.

Wake-Up Smoothie

1 1/4 cups coconut milk
1 1/4 cups frozen mango
1/2 cup whole fat vanilla yogurt
1 tablespoon honey or agave nectar (optional)
Combine the milk, mango, yogurt, and sweetener (if using), in a blender; cover and blend until creamy. Serve immediately.

Cherry Cream Cheese on a Whole Wheat Bagel Half

4 ounces (1/2 cup) reduced-fat cream cheese (Neufchâtel)
1/4 cup chopped pitted fresh cherries or thawed and drained frozen cherries
11/2 teaspoons confectioners' sugar
Pinch of ground allspice
Combine cream cheese, cherries, sugar and allspice in a small bowl.

Cranberry Muesli

1/2 cup whole fat plain yogurt
1/2 cup unsweetened cranberry juice (R.W. Knudsen's 'Just Juice')
6 tablespoons old-fashioned rolled oats, (not quick-cooking or steel-cut)
2 tablespoons dried cranberries
1 tablespoon unsalted sunflower seeds
1 tablespoon wheat germ
2 teaspoons honey
1/4 teaspoon vanilla extract
1/8 teaspoon sea salt
Combine yogurt, juice, oats, cranberries, sunflower seeds, wheat germ, honey, vanilla and salt in a medium bowl; cover and refrigerate for at least 8 hours and up to 1 day.

Fruit Salad with Lime Yogurt

Fruit
1 large ripe honeydew melon, seeded and cut into 1 1/2-inch chunks
1 pint strawberries, hulled and halved
1/4 cup fresh squeezed lime juice
Lime Yogurt
2 cups plain Greek yogurt
1/4 cup raw cane sugar or honey
1 tablespoon freshly grated lime zest
1 tablespoon fresh lime juice
In a large bowl, toss melon, strawberries, and lime juice and. Let stand for 15 minutes, stirring occasionally. Meanwhile, in a small bowl, combine yogurt, sugar or honey, lime zest and juice, stirring until sugar is issolved. Cover and refrigerate until chilled. Dip or mix to combine and enjoy!

Quick Breakfast Taco

2 corn tortillas (preferably non-GMO corn or organic tortillas)
1 tablespoon salsa
2 tablespoons shredded Cheddar cheese
2 eggs
Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
Meanwhile in nonstick skillet, heat over medium heat, add eggs and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

Tomato & Ham Breakfast Melt

2 slices thin multigrain bread, toasted
4 thin slices tomato
4 thin slices ham
2 slices reduced-fat Cheddar cheese
Top toasted bread with tomato, ham and cheese. Toast in a toaster oven or under the broiler until the cheese is melted.

Maya E. Nahra, RD
Sunflower Farmers Market
Follow Maya on Twitter (Twitter.com/MayaTheRD)

Maya's Nutrition Blog: http://sfmarkets.com/nutrition/

http://sfmarkets.com/nutrition/