Senior Copy Editor
So recently I have been LOVING my morning breakfast, and I wanted to share it with all of you. I know mornings are tough (I'm always so rushed; breakfast needs to be easy and quick), so this is a great, healthy deee-licious meal you can throw together in seconds!And just to be sure it's as healthy as I thought it was -- we all know some products that call themselves healthy aren't exactly the best -- I ran my favorite breakfast by Pam Ofstein, eDiets Director of Nutrition Services, and she gave it a thumbs up! Yay me!
So without further ado, here's Dorian's Perfect Breakfast Parfait and Pam's comments are at the bottom.
1 cup Kashi GOLEAN cereal
1 cup no sugar added, low-fat yogurt (store brand, I'm cheap)
1/2 cup fresh blueberries (they're in season!)
1/4 cup mandarin orange wedges, from a can, drained
Coffee with 1 tsp. sugar and 1 tsp. Vanilla Coffeemate
I just layer everything (except the coffee, silly) on top of each other in a bowl, or parfait glass if I'm feeling fancy, mix it up and I'm good to go!
Nutritional info per serving: Calories 320, Calories from fat 40, Total fat 4.5g, Saturated fat 2.5g, Cholestrol 15mg, Sodium 170mg, Total carbs 55g, Dietary fiber 4g, Sugars 31g, Protein 16g.
Pam's praise:
Dorian, you balance your morning pretty well. It's a good idea to start the day with a nutritious breakfast filled with protein, whole grains and fresh fruit. The important thing is to pick a whole grain (cereal) that is high in fiber. Kashi GOLEAN is a high fiber source and also tastes really good. You got in about a serving and a half of fruit in the morning -- plus protein (yogurt) using a low-fat product. Good choices!
For variety, you can always mix it up (literally as a parfait) and add different types of berries or a banana... your pick. And for those of you who like to avoid sugar, you can substitute it with a low-calorie sweetener in your coffee, or maybe switch it up a little with green tea in the morning for those super antioxidants!
Thanks, Pam! And I hope all of you readers enjoy my breakfast as much as I do!
Like my breakfast? Let me know what you think or share your own healthy breakfast ideas by commenting below!
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Comment: Monday, June 23, 2008 12:34:00 PM - 
Mark Salinas said...
I will have to try that breakfast out!
Comment: Tuesday, June 24, 2008 11:03:00 AM - said...
I've been enjoying a variation on your breakfast for several years now. I like it with strawberries and a cereal call Flax Plus granola.I
Comment: Tuesday, June 24, 2008 11:23:00 AM - said...
Hey breakfast buddy! I've been enjoying this same combination for breakfast for two years! A great switch between my other regular breakfast of egg whites and baby spiniach omlete with fruit on the side. You should remind everyone that, along with yogurt, the Kashi Go Lean cereal also adds a nice punch of protein to your receipe. Honestly, very tastey and very filling.
Comment: Tuesday, June 24, 2008 11:32:00 AM - said...
This is a yummy breakfast--I do eat it alot but only use a 1/2 Kashi GoLean--it does have lots of fiber but is very high in calories. I LOVE using frozen black cherries for the fruit---
Comment: Tuesday, June 24, 2008 11:39:00 AM - said...
Dorian,
This is a great breakfast. I have been eating this for 2.5 years now! I combine the Kashi Go Lean with low fat vanilla probiotic yogurt, raspberries, strawberries and blueberries. My new addition to it is 1/4 walnuts for extra crunch and omegas.
One thing you can do as well is use frozen berries (the ones with no added sugar of course) when fresh are not in season. If you put them on the bottom and the yogurt and kashi on top, and wait about 10-15 minutes the frozen berries will start to melt and chill the yogurt and it's like eating ice cream. Yum!
Comment: Tuesday, June 24, 2008 3:35:00 PM - said...
I liked so much.. I didn't proved with yogurt..I prefer low fat milk...I will try maybe it's more interesting...thanks
Comment: Tuesday, June 24, 2008 4:39:00 PM - said...
You can add a handful of almonds or sunflower seeds or walnuts or flax seeds. It will make it complete with the good fat first thing in the morning. Since I prefer hot cereal, I take instant oatmeal (Trader Joe's)blueberry one. It keeps me full for longer time. It has more fiber too.
Comment: Tuesday, June 24, 2008 5:25:00 PM - said...
Do you have any good recipes for wheat-free gluten-free meals. I have celiac disease and have to choose ingredients carefully. Connie
Comment: Wednesday, June 25, 2008 10:28:00 AM - said...
TI have UC so I have to watch watch I eat as well. You can find gluten free oatmeal in stores by organic section. The rest should be ok as long as you are using no or low sugar.
Comment: Tuesday, July 15, 2008 3:57:00 AM - said...
egg white + wheat toast+organic carrot juice/OJ-50/50. ketchup on my egg please.
1hr later a nice cup of green tea or chamamoille.
Comment: Tuesday, July 15, 2008 8:29:00 AM - said...
I'm addicted to my "breakfast burrito": low fat high fiber wheat tortilla, 1 tbs peanut butter, 1/3 C Total ceral with honey clusters, 1/2 sliced apple, 2 tbs ground flax seed. Make it on top of saran wrap and then fold it in half, wrapping the saran as a snug holder. It's great!
Comment: Thursday, July 31, 2008 11:00:00 AM - 
Mrs. Stanley said...
Dear Dorian,
I too have been eating a variation of your breakfast off and on for years. I would have the yogurt as a base and then add the fruit and about 1/4 cup of the Kashi Go Lean Crunch on top. The addition of a few slivered almonds or some walnuts sounds good too. I also though the suggestion for the "breakfast burrito" in the previous comment sounded interesting. I would never have thought to put cereal inside a tortilla. What a great portable meal.
When my husband and I travel and stay over at a hotel with a free breakfast buffet, there are sometimes prepacked breakfast sandwiches with a biscuit,egg, and sausage. I ate one once. NEVER again.
When I have time and feel like cooking, I make an omlette with 1/2 cup of an egg substitute filled with a few tablespoons of salsa and about a half ounce of feta cheese. It's delicious and very low in calories.
Comment: Sunday, August 24, 2008 11:05:00 AM - said...
I'm a smoothie gal, myself. My favorite is one pack of frozen Acai (lots of antioxidants, rich taste) 1/2 frozen banana, 1 c. apple juice or lowfat yoghurt(no sugar added of course), and half a scoop of protein powder. I usually add a piece of chewy bakery multigrain toast (not to the smoothie!). It takes minutes to make and run out the door with, but keeps me going til lunch.
I'd love to know what you think, Pam.
Comment: Saturday, September 06, 2008 10:16:00 AM - said...
I got 'into' eating breakfast once again, after attending a nutrition class.
Yogurt, banana and my home-made granola.
Yummy!
Comment: Sunday, September 07, 2008 3:44:00 AM - chelsie said...
my favourite breakfast is an open grilled chesse sandwhich made with wholegrain bread, low cholesterol spread, low fat cheese, tomato & eggwhites cooked with a little canola or olive oil plus a skinny coffee and some fruit. i don't understand people who skip breakfast. it really excites me and i'm a healthy weight
Comment: Tuesday, September 09, 2008 12:46:00 PM - said...
that's my breakfast too, but i use any fruit i have at home, usually banana or mango and substitute the kashi cereal for granola (i like crunchy)
Comment: Monday, September 15, 2008 9:25:00 AM - said...
I have been loving the new Thomas' 'Light' English Muffins. 100 calories and 8 GRAMS of fiber. I toast them and use 1 tablespoon of Almond, Sunflower or Peanut butter and sliced bananas on top (or whatever fruit I have in the house). With my coffee and depending on how much fruit) it adds up to 3-400 delicious calories.
Comment: Monday, September 15, 2008 11:47:00 PM - said...
I am wondering how one of the Starbucks lattes with their new protein powder would stack up. I have problems eating in the morning - it makes me feel nauseated for the rest of the AM. Righ now I am drinking a Venti non-fat, two pump (for less sugar) vanilla latte with the new protein powder. I usually have some small portion of berries as well at around the same time. Can anyone tell me if this breakfast is a bad idea?
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