By Brenda Garcia, MS, RD

United Supermarkets’ Lifestyle Desk

One of the most common comments dietitians often hear from people is that they never or rarely eat breakfast. Some say they just don’t have time. Others state that they get hungry by noon when they eat breakfast in the morning.

But that is exactly what is supposed to happen! Breakfast is just that: it breaks the fast!

Most people more than likely have not eaten since the night before. This means they have probably gone without food for 8-12 hours. But, your body is made to get you through that time. Much of that time was resting while you slept.

Your metabolism slows down during that time since your activity also slows. But, when you get up in the morning and move around, your metabolism should start moving faster again, and needs energy to do so. However, by skipping a meal, your body thinks you are not able to replenish with food.

So, your natural response is to slow down the metabolism in order for your body to still do the things you demand of it in the morning. Skipping breakfast can often work against us in a quest to lose weight! Those who do eat breakfast often lose weight faster and/or are able to maintain a healthy weight!

Now let’s tackle that other comment we hear: there is no time for breakfast. Keeping ready-to-go items on hand is a great way to have a breakfast prepared for those hectic mornings! These muffins are a great example of something you can make ahead of time. Plus they are full of great nutrition! Most people will associate carrots with good eye health.

And that is true, they do help promote vision. But they also can help promote skin health, prevent cancer, and decrease your risk of heart disease! Good thing they also taste good. This is also an easy way to sneak in more veggies for those who may not be so enthusiastic about eating veggies…it will be our little secret!



1 ripe banana, mashed

1/4 cup unsweetened applesauce

1 cup shredded carrots

1/2 cup unsweetened shredded coconut

1/2 cup milk

1/2 cup brown sugar

1 tsp salt

1 1/2 tsp baking soda

1 tsp cinnamon

1 1/4 cup whole wheat flour

1/2 cup chopped walnuts

1/2 cup dark (or semi sweet if you prefer) chocolate chips or raisins


1. Preheat your oven to 350 degrees F. Prepare a 12-cup regular muffin tin with nonstick spray or paper liners. Set aside.

2. In a medium mixing bowl, combine the banana, applesauce, carrots, coconut and almond milk. Add the brown sugar and stir to combine. Add the salt, baking soda, cinnamon and flour and stir until just combined — avoid over stirring to ensure your muffins are light and fluffy. Stir in the walnuts and chocolate chips or raisins.

3. Fill each muffin cup 2/3 full. You’ll have about ⅓ of the batter left over — for an additional 6 muffins. Bake the first 12 for about 22 minutes, until a toothpick inserted in the center comes out clean. Remove to a cooling rack and spray half of the tin again with nonstick spray or line with paper liners. Fill with the remaining batter and bake.