citizensmemorial.com 15 Rice bowl breakfast with fruit and nuts Makes 2 servings. Ingredients 1 cup cooked brown rice ½ cup nonfat (skim) milk ½ teaspoon cinnamon 1 cup chopped fruit (mix of apples, bananas, berries, peaches and raisins) 2 tablespoons chopped nuts (walnuts or almonds) Directions ● Combine cooked rice, milk and cinnamon in a microwavesafe bowl. ● Microwave on high for 45 seconds. Stir and heat for another 45 to 60 seconds, or until rice mixture is heated through. ● Divide rice mixture between two bowls. Top with fruit and nuts. Serve warm. Nutrition information Serving size: 1 cup. Amount per serving: 203 calories, 5g total fat (1g saturated fat), 1mg cholesterol, 35g carbohydrates, 6g protein, 4g dietary fiber, 31mg sodium. Source: U.S. Department of Agriculture Snacks that satisfy Salsa crunch Dip wholegrain tortilla chips in zingy salsa. Yum! Veggies with hummus Carrot sticks, bell peppers and cauliflower are dippable and delicious. Spiced apples Sprinkle cinnamon over apple slices. DIY trail mix Combine plain, airpopped popcorn; unsalted nuts; and raisins. Ants on a log Spread peanut butter on celery sticks; top with raisins for naturally sweet fun. Cheese quesadilla Melt low-fat cheese inside a rolled-up, wholewheat tortilla. Water with a twist Add a citrus or cucumber slice to chilled water. Consider pairing the rice bowl with a healthy protein (scrambled eggs, egg white omelet, one serving of turkey sausage, etc.) for a stronger start to your day. And if you are watching sugar and carbs, you can leave out the raisins.
RkJQdWJsaXNoZXIy MjI2MTU5NA==