It occurred to me that I haven’t done much about extolling the virtues of eating breakfast.

Before you groan, let me tell you that I have not always been the best person to talk about this subject. It is easy to go to work, run off to a meeting, or hope in the car to run errands, without thinking about the most important meal of the day. Is it any wonder that by 10 AM we are hungry, cranky, and running out of enthusiasm for the day!

Our bodies need energy when they first wake up. After all, they have been on an 8 hour fast while we have been sleeping. They are dehydrated, and ready for the fuel needed to carry us through the next 16 hours. Sorry, but donuts and coffee won’t quite get our organs where they need to be. Eating the right kind of breakfast actually determines how we will eat the rest of the day.

If we begin by eating sugar and drinking caffeine, our bodies will crave sweets, and crash when the caffeine wears off. However, choosing to eat whole grain cereal, with fruit and skim milk, (for instance), will make our bodies applaud our choices! And who doesn’t like a little applause first thing in the morning?

Studies have shown that those who consistently eat a good breakfast are less obese as well as less prone to diabetes. Who knew? Here are a few breakfast ideas to consider:

1. Have a bowl of sweetened brown rice. Consider it a takeoff on prepared cereal. Brown rice is full of energy-providing B vitamins, as well as a great source of filling fiber. Cook the rice the night before, then in the morning, put it in a bowl with a spoonful of honey, a handful of raisins, a cut-up apple, and a sprinkle of cinnamon for a unique yet delicious treat. Don't like rice? Try any of the cooking grains: barley, rye, red wheat, oats, buckwheat, quinoa, or millet.

2. Make a fruit smoothie. Simply whir a cup of strawberries and a banana in the blender, add a scoop of protein powder and a cup of crushed ice, and you've got a healthy, on-the-go breakfast filled with antioxidants. Toss in a cup of plain yogurt, and you've just added a bone-strengthening dose of calcium. An added bonus: You've just crossed three of your daily fruit servings off the list.

3. Use organic eggs. They're not much more expensive than regular eggs but are much higher in all-important omega-3 fatty acids, shown to benefit everything from your mental health (reducing risk of depression) to your heart health (reducing risk of atherosclerosis and atrial fibrillation), says Fred Pescatore, M.D., author of The Hamptons Diet and a physician at Partners in Integrative Medicine in New York City.

4. Sprinkle on a teaspoon of ground flaxseeds. It could be over your cereal, over your yogurt, over your smoothie, or over your eggs. Next to fish and organic eggs, flaxseeds are one of the best sources of omega-3 fatty acids.

5. Have lunch for breakfast. Instead of butter or cream cheese, top your morning (whole wheat) toast with 2 tablespoons tuna prepared with low-fat mayonnaise. The tuna is a great source of omega-3 fatty acids and an excellent source of energy-boosting protein. For the same healthy boost with a bit of variety, try lox or canned or smoked salmon (they also seem to go better at breakfast).

6. Sprinkle a whole wheat burrito with 2 ounces grated, low-fat cheddar cheese and broil for 3 minutes. While it's cooking, peel and eat an orange for valuable vitamin C. In this one small, quick meal, you're getting vitamin C and other antioxidants, calcium, fiber, and enough appetite-satisfying protein to sustain you for hours.

7. Make your own granola. Most store-bought brands are filled with sugar and fat. To make your own, mix 2 cups rolled oats with 1 cup dried fruits and seeds and a little brown sugar. Toast 3-5 minutes in a warm oven and store in an airtight container. Not interested in do-it-yourself?

Now, here are some recipes that you may try yourself. They are simple, healthy, and just the right ingredients to help get your morning off to a great start!

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Vegetable Frittata

Makes 8 Wedges

6 eggs
2 tablespoons milk
1/3 cup freshly shredded Parmesan cheese
1/8 teaspoon garlic powder
½ teaspoon dried basil leaves
¼ teaspoon salt
¼ teaspoon pepper
6 medium green onions, sliced (6 tablespoons)
2 teaspoons olive or vegetable oil
2 small unpeeled red potatoes, cubed (1 cup)
6 oz fresh spinach, stems removed, leaves torn into bite-size pieces (about 6 cups loosely packed)
5 cherry tomatoes, quartered

In medium bowl, beat eggs and milk with wire whisk. Stir in cheese, garlic powder, basil, salt, pepper and onions.

In 9- to 10-inch nonstick skillet with sloping sides (omelet or crepe pan), heat oil over medium heat. Cook potatoes in oil about 5 minutes, stirring frequently, until tender. Add spinach; cover and cook 1 to 2 minutes or until spinach is wilted.

Reduce heat to low. Spread potatoes and spinach evenly in skillet; top evenly with tomatoes.

Pour egg mixture over top. Cover; cook 12 to 15 minutes, lifting edges occasionally to allow uncooked egg mixture to flow to bottom of skillet, until bottom is lightly browned and top is set.

Cut into wedges and serve.

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Grilled Peanut Butter and Banana Sandwich

Serves 1

Cooking spray
2 tablespoons peanut butter
2 slices whole wheat bread
1 banana, sliced

1. Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.

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Low-Fat Blueberry Bran Muffins

Serves 12

1 1/2 cups wheat bran
1 cup nonfat milk
1/2 cup unsweetened applesauce
1 egg
2/3 cup brown sugar
1/2 teaspoon vanilla extract
1/2 cup all-purpose flour
1/2 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1 cup blueberries

1. Preheat oven to 375 degrees F (190 degrees C). Grease muffin cups or use paper muffin liners. Mix together wheat bran and milk, and let stand for 10 minutes.

2. In a large bowl, mix together applesauce, egg, brown sugar, and vanilla. Beat in bran mixture. Sift together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended. Fold in blueberries. Scoop into muffin cups.

3. Bake in preheated oven for 15 to 20 minutes, or until tops spring back when lightly tapped.

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