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5 Healthy Breakfasts Your Sweet Tooth Will Die For

No sugar comas here.

by Alex Caspero
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If you're going to have dessert, I say it should be at breakfast—and I'm an R.D.! According to a 2012 study in the journal Steroids, researchers found that if you're reducing calories, the best time to indulge in something sweet is in the morning, when your metabolism is at its peak. Of course, it’s still important to get plenty of protein and healthy carbohydrates—but why not make your a.m. meal feel like a treat, as well? These six dessert-inspired breakfasts are calorie-conscious, protein-rich, and totally delicious. 

Caramelized Pineapple Yogurt Bowls

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Each 200-calorie bowl contains a whopping seven grams of protein and two-thirds of your daily vitamin C recommendation. If you're trying to go dairy-free, just substitute your favorite nondairy yogurt. 

1 Tbsp coconut oil (you can substitute butter if you prefer)
1 Tbsp brown sugar
2 cups fresh pineapple, sliced into 1- to 2-inch chunks
½ tsp ground cinnamon
2 cups nonfat plain Greek Yogurt
2 Tbsp honey, divided (optional)
4 Tbsp coconut flakes, divided

1. Heat the coconut oil over medium heat in a large nonstick skillet. Once melted, add the brown sugar, and cook for 5 minutes, until thick and caramel-like.

2. Add the pineapple chunks and cinnamon, and cook until soft, about 5 more minutes. Remove from heat, and let cool slightly.

3. Divide the yogurt into 4 dishes (1/2 cup each). Divide the pineapple mixture among the bowls. Drizzle each bowl with honey and 1 Tbsp coconut flakes.

Serves 4. Per serving: 194 cals, 5.2 g fat (4.4 g saturated), 33.2 g carbs, 28 g sugar, 93 g sodium, 3.3 g fiber, 7 g protein 

PB&J Overnight Oats

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Is there anything more satisfying than peanut butter and jelly? Enjoy your childhood favorite with this make-ahead oatmeal. The grape jelly is made by combining 100 percent Concord grape juice with chia seeds and then leaving them overnight to soak and gel. In the morning, you're rewarded with a sweet jam filling, no added sugar required.

1 very ripe banana
1 cup almond milk
4 Tbsp peanut butter
Pinch salt (if peanut butter is unsalted)
1 1/4 cup rolled oats
1/8 cup chia seeds
1/2 cup 100 percent Concord grape juice 

1. Using a stand mixer or a bowl and a hand mixer, whip the banana, almond milk, peanut butter, and pinch of salt until smooth and creamy. Add in the oats, and whip until combined. Move into a container, and place in the fridge overnight.

2. Whisk the chia seeds into the Concord grape juice, and let set in the fridge.

3. In the morning, divide the peanut butter mixture into jars (will make two large servings or 4 smaller ones; will also keep for at least 2-3 days in the fridge, so you can have multiple servings from one recipe). Top with grape chia mixture.

Serves 4. Per serving: 267 cals, 12.2 g fat (2 g saturated), 35 g carbs, 10.3 g sugar, 123 mg sodium, 6.1 g fiber, 8.8 g protein 

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Cherry Pie Oatmeal

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This may sound like dessert, but it's actually an easy way to add more fruit to your morning. It contains flax seeds and dried cherries, two soluble fibers that aid in satiety, which means this oatmeal will keep you full 'til lunch. For a creamier treat, serve with extra milk or yogurt and a drizzle of maple syrup on top. 

2 Tbsp ground flax seeds
1/4 cup water
1 1/2 cups oats
1/4 cup brown sugar
1/2 tsp cinnamon
1 tsp baking powder
1/4 tsp salt
1/3 cup pure maple syrup
2 Tbsp butter, melted
1 cup cherries, chopped
1/4 cup pecans, chopped
1/4 cup dried cherries
Unsweetened vanilla almond milk (or any kind/flavor, optional, for serving)

1. Preheat the oven to 350°F.

2. Mix together the ground flax seeds and water. Let gel for about 5 minutes.

3. Add the oats, brown sugar, cinnamon, baking powder, and salt. Mix together.

4. Add the maple syrup, butter, cherries, pecans and dried cherries. Mix together, and spoon into a lightly greased 8" x 8" casserole pan.

5. Bake for 25-30 minutes, until golden brown and hot. Enjoy as is or with a little unsweetened almond milk or yogurt.

Serves 6. Per serving: 225 cals, 7.6g fat (2.9 g saturated), 36.7 g carbs, 15.5 g sugar, 133 mg sodium, 3.2 g fiber, 3.5 g protein 

Baked Pumpkin Donuts with Maple Pecan Frosting

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Life is always better with donuts. Thankfully, these have half the fat and sugar that a traditional cake donut does. 

1/3 cup soy milk
1 Tbsp white vinegar
1 cup all-purpose flour
1/2 tsp + 1/8 tsp baking soda
3/4 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ground ginger
1/8 tsp salt
1/2 tsp pure vanilla extract
1/3 cup sugar
1/3 cup pumpkin puree
1 egg
2 tsp oil
1 cup pecans
1/4 cup water
1/4 cup maple 
2 Tbsp coconut oil
1 1/4 tsp vanilla extract

1. Preheat the oven to 350°F. 

2. In a medium bowl, whisk together the soy milk and white vinegar. Set aside for 5 minutes. 

3. In a large bowl, whisk together the flour, baking soda, cinnamon, nutmeg, ginger, and salt. 

4. Combine the sugar, pumpkin puree, egg or egg replacement, oil, and vanilla with the soy milk mixture. 

5. Slowly stir in the wet ingredients to the flour mixture. Be careful not to over mix; the dough should just come together. 

6. Spoon the dough into a pastry bag or plastic bag, and pipe into a donut pan. 

7. Bake for 10-12 minutes, until golden brown and spongy. Cool slightly, and frost.

8. While the donuts are baking, make the glaze: Blend 3/4 cup pecans, 1/4 cup water, 1/4 cup maple syrup, 2 Tbsp coconut oil, and vanilla extract until creamy and smooth.

9. Finely chop the remaining 1/4 cup pecans for garnish. Once the donuts have cooled slightly, dip in glaze and sprinkle with pecans.

Per donut: 138 cals, 6.2 g fat (2.5 g saturated), 19 g carbs, 9.6 g sugar, 45 mg sodium, 1 g fiber, 2.2 g protein

French Toast with Triple-Berry Syrup

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Who doesn’t love the idea of French toast for breakfast? This version is made healthier by using whole-wheat bread and a naturally sweetened fruit syrup. If you’re short on time, make the syrup the night before; it will stay fresh in the fridge for up to a week. 

For the French Toast:
3 egg whites
4 slices stale whole-wheat bread
1⁄4 teaspoon vanilla
1 dash cinnamon
1⁄2 cup nonfat milk

1. Mix the egg whites, milk, vanilla, and cinnamon in a large bowl.

2. Pour the mixture onto a plate, then dip the bread in, allowing the mixture to soak in both sides. Do this with each slice of bread.

3. Heat a skillet over medium heat, and spray with cooking spray. Add the toast, let cook until golden, then flip and cook on other side.

5. Serve with syrup (recipe below). 

For the Syrup:
2 cups frozen berries
1/3 cup water
3 Tbsp maple syrup
½ tsp cinnamon
½ tsp vanilla extract

Place all ingredients in a small saucepan, and bring to a boil. As the mixture heats up, use a wooden spoon to smash any large berries up a bit. After the mixture has come to a boil, reduce heat to medium-low, and let simmer for 10 minutes, until it reduces and is thick enough to cover the back of a spoon. Enjoy warm or cold.

Serves 2. Per serving: 187 cals, 2 g fat (0 g saturated), 26.7g carbs, 6.5 g sugar, 347mg sodium, 4 g fiber, 14.7 g protein 

Alexandra Caspero, R.D., is founder of Delicious Knowledge.

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