5-minute microwavable power breakfasts

Ingredients:

• 1 whole-wheat pita
• 1 tablespoon low-fat cream cheese
• 1 teaspoon minced garlic
• ½ cup baby spinach
• 3 thin slices tomato
• 1 egg

Preparation: Spread one side of a whole-wheat pita with low-fat cream cheese. Tip with a layer of antioxidant-rich spinach. Then pile on the tomato slices, which are high in vitamin C, and add garlic. Crack an egg into the center of your pizza and microwave on high for 1 1/2 to 2 minutes. Use the whole egg because the yolk contains zinc and selenium, which are important immunity-boosting minerals.

Ingredients:

• ¼ cup bulgur
• ¾ cup diced apple
• ½ teaspoon cinnamon
• ½ teaspoon vanilla
• 1 cup water
• 2 tablespoons Greek yogurt
• 1 tablespoon walnuts

Preparation: Instead of oatmeal, try bulgur. It's made from cracked, whole-grain wheat and has twice the fiber of oats. Mix the first five ingredients together in a microwave safe bowl. Microwave on high for 3 minutes. Finish off your dish with a couple dollops of Greek yogurt and walnuts. The fiber in bulgur can help slow digestion as well as the absorption of sugar, which may thereby help prevent sugar highs and lows—and the mood swings that can accompany them.

Ingredients:

• 2 eggs
• 1 tablespoon water
• 2 tablespoons black beans
• 2 tablespoons bell pepper
• 2 tablespoons low-fat cheddar cheese
• 1 tablespoon salsa
• ¼ sliced avocado

Preparation: Beat eggs and water together in microwave-safe bag. Add beans, peppers, and cheese. Seal the bag and lay it flat in the microwave. Cook for 1 minute. Open bag and slide omelet onto plate. Top with salsa and avocado. Peppers and salsa contain capsaicin, a compound that helps signal your brain that you’re full.