The Energy Chef: Better Breakfasts by Herb Mesa in The Energy Chef, October 8, 2010
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Wake up! This week I’m talking about breakfast. As the old saying goes, “Breakfast is the most important meal of the day.” I know you’ve heard all this before, and I also know many of you skip breakfast. But eating breakfast starts you off in the right way. I wouldn’t say that if I didn’t believe it myself; in fact, let me show you what makes me “The Energy Chef.”
You should try to eat breakfast within half an hour of waking up to get your metabolism running in the morning.My day starts off so early that I get to eat 2 breakfasts! My first one is usually oatmeal with cinnamon, fresh fruit and a teaspoon of ground flaxseed. Many studies have shown that it may help lower cholesterol (the bad one).
Then, I have a small protein shake on the side. I like to use unflavored protein powder because I can change the flavor to whatever I’m in the mood for that morning. Add a little cocoa powder to make it chocolatey, or orange juice to make it into a creamsicle. Sometimes I replace the liquid in my shake with coffee for a little extra kick. It tastes like one of those 5-dollar coffees with the fancy names, yet it’s a lot better for you! Sounds delicious, right?
By the time breakfast 2 rolls around, I’m ready to cook. I like to make an egg white omelet or an egg white burrito with fresh veggies, a little bit of cheese, and a whole wheat tortilla. Always a winner. But my personal favorite is my protein pancakes! These are easy to make and are loaded with protein and fiber. Make these great-tasting pancakes ahead of time, and use the leftovers as a snack with a little natural peanut butter. It’s like a sticky protein bar, but without the glue-like taste and artificial flavors and ingredients.
Herb’s High-Protein Pancakes
Yield: 4 servings
1 1/2 cups whole wheat flour, sifted
1 1/2 teaspoon baking powder
1 teaspoon ground cinnamon
2 tablespoons organic cane sugar
pinch sea salt
9 egg whites
1 cup nonfat Greek yogurt
1 cup nonfat cottage cheese
2 teaspoon ground flax seed
In a medium bowl, combine dry ingredients and mix well. In a separate medium bowl, combine wet ingredients; stir to combine. Add wet ingredients into the dry ingredients and whisk until batter mixture is formed. Coat a nonstick pan or skillet with cooking spray. Heat pan over medium-high heat, then ladle 1/4-cup portions of batter into the skillet, to make a pancake. Cook, until bubbles break the surface of the pancake, and the undersides are golden brown, about 2 minutes. Flip with a spatula and cook an additional minute on other side or until golden brown. Repeat with remaining batter.
Nutrition Info Per Serving
Total Fat: 2 grams
Saturated Fat: 0 gram
Total Carbohydrate: 57 grams
Protein: 29 gram
Sodium: 620 milligrams
Cholesterol: 5 milligrams
Fiber: 8 grams
With the crisp fall weather now in full throttle, take these tips to keep you energized, healthy, and ready for action.
Next Food Network Star season 6 finalist Herb Mesa is a restaurant-trained chef, a self-taught healthy cuisine chef and a certified personal trainer. Herb teaches “balance through food and fitness,” and works as a personal chef and trainer in Atlanta.
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