Breakfast

Breakfast really is the most important meal of the day, it jump starts your metabolism so give yourself a chance to start each day with a healthy and nutritious meal each day.

Eating a good breakfast each day will control your weight as you won’t need to snack when you are hungry and your focus and concentration will be so much better.

A healthy breakfast should contain the following:

• • Whole grains. Examples include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, and Melba toast.
  • Lean protein. Examples include peanut butter, lean meat, poultry or fish, and hard-boiled eggs.
  • Low-fat dairy. Examples include milk, plain or lower sugar yogurts, and low-fat cheeses, such as cottage and natural cheeses.
  • Fruits and vegetables. Examples include fresh or frozen fruits and vegetables, 100 percent juice drinks without added sugar, and fruit and vegetable smoothies. Choose low-sodium versions of beverages, though.

    These food groups provide complex carbohydrates, fiber, protein and a small amount of fat — a combination that packs health benefits and helps you feel full for hours.

    

Check out some of the best Dash Diet Breakfast Recipes around.

Asparagus Frittata

Frittatas are the easiest breakfast meal to make, see what you have spare in the fridge and add some eggs to them then you have a fantastic brunch, take a look at this Asparagus Frittata it really is tasty.

Berry Muesli

 is a healthy way to start your day, you can make it the night before and put it in the oven as soon as you wake up, its delicious.

Breakfast Sandwich

Here are some tasty combinations you can make with your breakfast toast or make a sandwich

Egg and Cheese Muffin

is a protein filled meal to start your day, this will suppress your appetite for hours,

Check out this delicious pancake recipe, everyone loves this recipe.

Strawberry Soufflé

is an easy to make treat, this oven baked strawberry pancake is a real winner, I use this as my go to brunch treat, it only has 90 mg of sodium per serving.

Low Sodium Berry + Quinoa Delight

This is so simple and easy to make in the berry season, the kids will also enjoy this healthy Dash Diet Breakfast recipe.

DASH BLUEBERRY MULTIGRAIN PANCAKES

Four grains offer a wholesome twist on the classic blueberry pancake. Top with Blueberry Syrup or traditional maple syrup and butter.

Ingredients

• • • 1 c. all-purpose flour
    • 0.75 c. whole-wheat flour
    • 0.33 c. yellow cornmeal
    • 0.33 c. old-fashioned rolled oats
    • 2 tbsp. sugar
    • 2 tsp. baking powder
    • 0.50 tsp. baking soda
    • 0.50 tsp. ground nutmeg
    • 1.75 c. buttermilk
    • 0.25 c. unsalted butter
    • 0.33 c. honey
    • 3 large eggs
    • 1 c. fresh blueberries

Prepare the Batter

In a large bowl, combine the flours, cornmeal, oats, sugar, baking powder, salt, baking soda, and nutmeg. Using a whisk, add buttermilk, butter, honey, and eggs to dry mixture until a smooth batter forms. Gently fold in the blueberries.

Make the pancakes: Preheat oven to 250°F. Lightly coat a nonstick skillet or griddle with vegetable-oil cooking spray and heat over medium-high heat. Once hot, pour 1/4 cupfuls of batter to form pancakes and cook until the tops bubble and the edges begin to crisp.

Turn each pancake over and continue to cook until both sides are golden brown.

Transfer pancakes to a baking pan and place in oven to keep warm until ready to serve. Repeat until all batter is used. Serve hot.

Dash Diet Cinnamon Waffles

Here is a Dash diet waffle recipe that are made with chia seeds and healthy fats, this breakfast treat will keep you full and energized all morning.

Ingredients

• 1 cup sweet white rice flour
• 3/4 cup almond flour
• 1/3 cup cornstarch
• 1/3 cup ground chia seeds
• 1/3 cup protein powder (unflavored or vanilla pea – or whey-based preferred)
• 2 tsp baking powder
• 1 tsp cinnamon

• 4 large eggs, separated
• 1 1/2 cups buttermilk, plus more to loosen the batter
• 2 tsp pure vanilla extract
• 2 tbsp granulated sugar
• 4 tbsp unsalted butter, melted, plus more for the pan
  

Directions

1. Preheat the oven to 250°F. Heat a waffle iron to high heat.
2. In a medium bowl, whisk together the rice flour, almond flour, cornstarch, ground chia seeds, protein powder, baking powder, and cinnamon.
3. In a separate medium bowl, beat all 4 egg yolks, the buttermilk, and the vanilla. Stir the buttermilk mixture into the dry ingredients, mixing just until combined. Batter should look like traditional pancake batter, so add a little bit more buttermilk or water if it is too thick a paste.
4. In a stand mixer fitted with the whisk attachment (or a large bowl if using a hand mixer), beat 2 egg whites on medium speed until they are frothy, 30 seconds to 1 minute. Reserve the remaining egg whites covered in the refrigerator for up to 2 days. Slowly start to sprinkle in the sugar and increase the speed to medium-high until the whites hold stiff peaks.

5. Whisk one-fourth of the beaten whites into the batter, then fold in the remaining beaten whites. Continuing to slowly fold the batter, drizzle in the melted butter.
6. Brush melted butter lightly on the waffle iron, fill the mold without overflowing. Cook until browned, then transfer to a baking sheet to keep warm in the oven while you make the remaining waffles.
7. Add your favorite fruit, blueberries, strawberries, raspberries or blackberries

Tip: Store the waffle batter in a freezer bag for a quick and easy breakfast on the go.