To lose weight don't skip breakfast

May 29, 9:41 AMNutrition ExaminerCarol Bardelli

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A breakfast favorite, eggs are high in protein and healthy fats.

It's been said breakfast is the most important meal of the day. People who eat breakfast weigh less, while those who skip this "breaking fast" meal typically weigh more. Studies have shown that eating breakfast is associated with improved strength and endurance in the late morning, along with a better attitude toward school or work.

Studies show that your brain requires an adequate supply of readily available glucose (sugar converted from carbohydrates) to function well. Eating breakfast replenishes blood glucose levels, a vital factor in performance as the brain cannot store reserves of glucose.

Breakfast also jump starts  your metabolism, important for weight control. Below are some breakfast recipes to jump start your day. Always be sure to balance your meals with adequate protein, a small serving of a whole grain carb or fruit, and a small amount of healthy fat. See videos below.

California Bacon, Avocado and Cheese Omelets 

4 cups ripe tomatoes, chopped

2 cups red onion, diced

1 cup cilantro leaves, chopped

1/8 cup jalapeño peppers, minced

1/8 cup fresh lime juice

1/2 teaspoon salt

4 avocados

4 tablespoons lime juice

24 large eggs

1 cup milk

1/2 teaspoon salt 

1/2 teaspoon black pepper

1 tablespoon unsalted butter

1 pound lean bacon, cooked and crumbled

2 cup grated Monterey Jack and 2 cups sharp cheddar cheese, combined

For Salsa:  Combine tomato, onion, jalapeño, cilantro, lime juice, and salt. Chill salsa

Prepare bacon. Peel, pit and dice avocado. Sprinkle with lime juice to keep avocado from darkening. Set aside. Whisk together eggs and milk, salt and pepper. In a small skillet, heat 1/2 tablespoon of the butter, pour in enough of the egg mixture to evenly cover 1/4 inch of the bottom of skillet and cook until almost set. Sprinkle half the omelet with one twelfth of the bacon, avocado, and cheese.  Cook 1 minute until set, then fold omelet over the filing and transfer to a plate. Serve warm with salsa for garnish. Repeat process until you run out of ingredients. Serves 12.

Tip: If you’re serving a large crowd for brunch, an "Omelet Bar" is fun.  Assign one cook to make custom made omelets offering a variety of filings for your guests to choose from such as chopped tomatoes, red and green onions, crumbled Italian or Andouille sausage, diced ham, sliced red and green bell peppers, and a variety of cheeses such as mild cheddar, American, Feta, Monterey Jack and Swiss.  Offer a variety of toppings such as salsa verde, tomato salsa, sour cream, diced scallions and chives.

Bruno’s Favorite Five Star Brunch Casserole  

1 - 2 pound package frozen hash brown potatoes, unthawed

1 - 10 ounce can cream of mushroom soup, undiluted

3 cups grated sharp cheddar cheese

1 cup sour cream

1 cup sweet yellow onion, diced

2 garlic cloves, minced

1 6-ounce can fried onion rings

Preheat oven to 350 degrees. Combine first 6 ingredients in large bowl. Transfer to 13 x 9 inch glass baking dish. Bake until golden, about 1 hour. Garnish the top with onions. Bake 5 minutes longer. Serves 12.

American Southwest Style Corn and Cheese Muffins

2 - 8 ounce packages corn muffin mix

1 cup milk

1/2 cup cottage cheese

2 large eggs

1 cup shredded sharp cheddar cheese

1 teaspoon chili powder

Preheat oven to 400 degrees. Line muffin cups of a muffin tin with paper liners. Combine muffin mix, milk, cottage cheese, eggs and chili powder. Beat well. Mix in cheddar cheese. Spoon batter into paper liners. Bake until brown and toothpick inserted into a muffin comes out of center clean, about 30 minutes. Makes 12. Serve with butter and honey.

All Recipes From "All American Meals Cookbook" by Carol Bardelli

Humor: Screaming Eggs - When a girl takes a carton of eggs out of the refridgerator, they soon realize that life isn't all it's cracked up to be. Winner of the bolt.com 1 minute film festival!

Healthy Breakfast Recipes On The Go - Try these healthy breakfast recipes to save money and lose weight!

Why protein is crucial for satiety. How soon do you get hungry after eating?

For More Info: Why Breakfast is Key if You Want to Speed Up Your Metabolism