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1. 5-Minute Apple-Cinnamon Microwave Muffin Mix the ingredients for this muffin in a mug, pop in the microwave, and enjoy a healthy, properly-portioned muffin in minutes. Using applesauce and almond butter cuts the saturated fat (usually found in large quantities in coffee shop muffins) almost completely out of this recipe. The egg adds a hidden, but important, 6 grams of satiating protein to this easy one-handed breakfast. The protein in eggs provides steady and sustained energy because it does not cause a surge in blood sugar or insulin levels, which can lead to a rebound effect or energy "crash" as blood sugar levels drop.

To Make: Melt 1 tbsp. almond butter in a mug in the microwave on low power. Whisk in 1 egg, 2 tbsp. apple sauce, 1/4 tsp. vanilla extract, and 1 tsp. honey into the mug with the melted almond butter. Stir in 3 tbsp whole grain pastry flour, 1/2 tsp cinnamon, 1/8 tsp baking powder, and a pinch of salt until well combined. Microwave on high for about 1 minute or until set. Let cool and enjoy!

2. Better Breakfast Burrito The trick to keeping everything together in this breakfast burrito is pressing it in a grill or panini maker for a minute or two (don't have one? a waffle iron works great as well!). No meat or eggs are needed for this burrito — the combination of beans and the whole wheat tortilla provides both protein and fiber. Fiber and protein take longer to digest than simple carbohydrates, so they keep you fuller longer and prevent a blood sugar spike and crash that can lead to mid-morning munchies or poor choices at lunch.

To Make: Spread 1/2 cup fat-free refried beans onto one whole wheat tortilla. Top with 1/4 cup shredded cheese, 1 cup baby spinach leaves and 2 tbsp. salsa. Roll up and put on grill (or waffle maker), close the lid and cook 2-3 minutes until tortilla is slightly crispy and everything is sealed together.

Photo: Anna Gorin

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