The Energy Chef: Better Breakfasts

Wake up! This week I’m talking about breakfast. As the old saying goes, "Breakfast is the most important meal of the day." I know you’ve heard all this before, and I also know many of you skip breakfast.  But eating breakfast starts you off in the right way. I wouldn’t say that if I didn’t believe it myself; in fact, let me show you what makes me "The Energy Chef."

You should try to eat breakfast within half an hour of waking up to get your metabolism running in the morning.My day starts off so early that I get to eat 2 breakfasts! My first one is usually oatmeal with cinnamon, fresh fruit and a teaspoon of ground flaxseed. Many studies have shown that it may help lower cholesterol (the bad one).

Then, I have a small protein shake on the side.  I like to use unflavored protein powder because I can change the flavor to whatever I'm in the mood for that morning.  Add a little cocoa powder to make it chocolatey, or orange juice to make it into a creamsicle. Sometimes I replace the liquid in my shake with coffee for a little extra kick. It tastes like one of those 5-dollar coffees with the fancy names, yet it's a lot better for you!  Sounds delicious, right?

By the time breakfast 2 rolls around, I'm ready to cook. I like to make an egg white omelet or an egg white burrito with fresh veggies, a little bit of cheese, and a whole wheat tortilla.  Always a winner.  But my personal favorite is my protein pancakes!  These are easy to make and are loaded with protein and fiber.  Make these great-tasting pancakes ahead of time, and use the leftovers as a snack with a little natural peanut butter.  It's like a sticky protein bar, but without the glue-like taste and artificial flavors and ingredients.

Herb's High-Protein Pancakes

Yield: 4 servings
Dry Ingredients:
1 1/2 cups whole wheat flour, sifted
1 1/2 teaspoon baking powder
1 teaspoon ground cinnamon
2 tablespoons organic cane sugar
pinch sea salt
Wet Ingredients:
9 egg whites
1 cup nonfat Greek yogurt
1 cup nonfat cottage cheese
2 teaspoon ground flax seed

Directions:

In a medium bowl, combine dry ingredients and mix well. In a separate medium bowl, combine wet ingredients; stir to combine. Add wet ingredients into the dry ingredients and whisk until batter mixture is formed.  Coat a nonstick pan or skillet with cooking spray. Heat pan over medium-high heat, then ladle 1/4-cup portions of batter into the skillet, to make a pancake. Cook, until bubbles break the surface of the pancake, and the undersides are golden brown, about 2 minutes. Flip with a spatula and cook an additional minute on other side or until golden brown. Repeat with remaining batter.

Nutrition Info Per Serving
Calories: 350
Total Fat: 2 grams
Saturated Fat:  0 gram
Total Carbohydrate:  57 grams
Protein: 29 gram
Sodium:  620 milligrams
Cholesterol:  5 milligrams
Fiber: 8 grams

With the crisp fall weather now in full throttle, take these tips to keep you energized, healthy, and ready for action.

Next Food Network Star season 6 finalist Herb Mesa is a restaurant-trained chef, a self-taught healthy cuisine chef and a certified personal trainer. Herb teaches "balance through food and fitness," and works as a personal chef and trainer in Atlanta.

You Might Also Like:

Keep Reading

Next Up

The Energy Chef: Tailgate Favorites, Made Healthy

Who doesn't love a good, old-fashioned tailgate party? There's football, there's friends and of course, food. Typical football party foods can be super-high in fat and calories, but my lighter burgers and potato salad have all the classic flavor, without the guilt.

The Energy Chef: Game-Time Snacks

Football season is under way, and most of us love to sit around and watch our favorite team play. We love eat to eat salty snacks such as chips, pizza, popcorn -- you get the picture. Let’s play with these favorites to avoid getting tackled by empty and high-caloric, fatty snacks.

Better Breakfasts: 8 Healthiest Breakfast Foods

Make sure you have energy to fuel your day by eating a healthy breakfast.

The Energy Chef: Tips For a Lighter Girls' Night

What is it about girls' night out that’s different from any other event? I've done my share of dinner parties where ladies love to eat, drink and be merry, but I still needed to do a little research on my own. I asked the ladies -- my clients, my wife, all my female friends. The answers were the same: Girls just want to have fun, with great food, great drinks and great friends. Luckily, you can do all that without going overboard -- here are my tips to avoid overindulging.

Food Network Apps

In the Kitchen

Get over 70,000 FN recipes on all your mobile devices.

Facebook Messenger

Ask our bot for recipes, meal ideas and daily food trivia.

Amazon Echo

Just say "Alexa, enable Food Network skill" to get started.