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" These recipes, taken from So What Can I Eat?! by REDBOOK&amp;#039;s nutrition expert, Elisa Zied, M.S., R.D., are packed with filling fiber and energizing protein to help keep you going strong throughout your walk.  Cheesy Cinnamon Raisin Toast  Total preparation time: 5 minutes  2 slices whole-wheat bread, toasted 2 teaspoons trans fat-free margarine 1/2 cup low-fat, low-sodium cottage cheese 1/2 teaspoon ground cinnamon  Toast the whole-wheat bread. Top it with margarine. Then add the cottage cheese and raisins, and sprinkle with cinnamon. Heat it for 3 minutes in a toaster oven and enjoy.  Nutrition info: Calories: 400 Total fat: 11 g Saturated fat: 2.5 g Monounsaturated fat: 5 g Cholesterol: 5 mg Sodium: 417 mg Carbohydrate: 59 g Fiber: 6 g Protein: 21 g Peppy Pumpkin Muffins  Total preparation time: 45 minutes  1 1/2 cups whole-wheat flour 1 cup unbleached flour 3/4 cups sugar 2 tablespoons baking powder 2 teaspoons ground cinnamon 1/2 teaspoon ground nutmeg 1/4 teaspoon salt 6 egg whites, slightly beaten 1 cup skim milk 1/2 cup canola oil 1 tablespoon vanilla 1 cup canned pumpkin 3/4 cup raisins, chopped  Preheat the oven to 350 degrees. Place 21 paper baking cups in muffin tins. In a large bowl, mix the flour, sugar, baking powder, cinnamon, nutmeg, and salt thoroughly, and set them aside. In a separate bowl, mix the egg whites, skim milk, canola oil, and vanilla. Add this to the flour mixture. Then add the pumpkin and raisins, and stir until the dry ingredients are barely moistened. Fill each paper cup two-thirds full. Bake for 20 minutes or until a toothpick inserted in the center comes out clean. Remove muffins from tins and cool. Tip: You can freeze these and pop them in a toaster oven to heat and eat in a hurry.  Makes: 21 servings  Nutrition info per serving: Calories: 140 Total fat: 6 g Saturated fat: 0 g Monounsaturated fats: 5 g Cholesterol: 0 mg Sodium: 190 mg Carbohydrates: 22 g Fiber: 2 g Protein: 3 g  Mango-Banana Smoothie  Total preparation time: 5 minutes  1/2 cup fresh frozen banana 1/2 cup nonfat yogurt 1/2 cup fresh mango, cubed 1 teaspoon vanilla extract 1 teaspoon honey  Wrap a ripe banana in plastic wrap and freeze it overnight. Blend the yogurt, mango, frozen banana, vanilla extract, and honey in a blender until smooth. Chill or serve immediately. Tip: You can replace the mango or frozen banana with any ripe fruit, such as peaches, nectarines, strawberries, or blueberries.  Nutrition info: Calories: 200 Total fat: 0 g Cholesterol: 5 mg Sodium: 70 mg Carbohydrates: 47 g Fiber: 3 g Protein: 6 g   Whole-Wheat Cornmeal Muffins  Total preparation time: 45 minutes  2/3 cup yellow cornmeal, degerminated 2/3 cup whole-wheat flour 1 tablespoon sugar 2 teaspoons baking powder 1/8 teaspoon salt 2/3 cup skim milk 2 egg whites 2 tablespoons canola oil  Preheat oven to 400 degrees. Grease 8 muffin tins, or use paper liners. Mix the dry ingredients thoroughly. Mix the milk, egg whites, and oil. Add these to the dry ingredients. Stir until the dry ingredients are barely moistened. The batter will be lumpy. Fill the muffin tins two-thirds full. Bake for about 20 minutes until lightly browned. Tip: To add some protein and a little crunch, include 1/2 ounce walnuts.  Makes 8 servings  Nutrition info per serving: Calories: 120 Total fat: 4 g Saturated fat: 0 g Monounsaturated fat: 2 g Cholesterol: 0 g Sodium: 180 mg Carbohydrates: 19 g Fiber: 2 g Protein: 4 g "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.redbookmag.com/body/health-fitness/advice/a304/energizing-morning-meals-yl/>