Any healthy meal should include 5 essential nutrients: protein, carbohydrates, fat, vitamins and minerals. A healthy breakfast is even more so. After you wake up, your stored energy has been depleted, body needs fuel to get charged for a new busy day. What you eat for breakfast will decide what you eat for the rest of the day, a good breakfast will start you off on the right track: enhanced energy level, optimal metabolism, clear mind, fulfilled appetite and happy mood….so why not plan good on your breakfast menu?
Ideally, a healthy breakfast should cover foods that are high in fiber,protein, vitamins and minerals. The following breakfast ideas are bursting with flavors and nutrition, these ideas will induce inspirations for more good breakfast
Choose steel-cut oatmeal(not the instant one), you can add your favorite fruit and nuts in it. it takes 15 minutes to cook. I always put seasonal fruit and walnuts in the oatmeal, topped with plain yogurt. Oatmeal contains lots of fiber, Omega-3 fatty acids and folate, not to mention the protein from yogurt, vitamins and minerals from the fruit and nuts. It makes a perfect hot breakfast.
Apple and Peanut butter
When busy on the go, you hardly have time to cook breakfast, a few slices of apple with thick peanut butter spread will be nice. Apple is enriched in fiber, which makes you feel full, peanut butter is an excellent source of protein. This mini nutri-combo will get you ready for the day.
Be creative with whole-grain toast, you can put anything you like on it. banana, strawberry, peanut butter, coconut oil, chia seeds, homemade jams, yogurt…, serve it with low-fat milk or soy milk. You get all the needed nutrients on the whole grain slice!
For the morning rush, a big breakfast is out of the question, but you are still able to make something delicious. Blend blueberry, banana, flaxseeds, avocado with milk, super-duper breakfast is ready within minutes!
Go for free range eggs, it contains higher protein, vitamin A, folate, Zinc etc., add anti-oxidant ingredients like mushroom, onion, different color bell peppers, half clove of garlic, shrimps, or ham in the egg mixture. When it is done, sprinkle low-fat cheddar cheese or feta cheese. In this omelette, you have almost all the nutrients that a healthy dieter desires for: protein, anti-oxidants, vitamins, minerals.
Yogurt can be so versatile, throw anything you want in it, nuts, raisins, granola, seeds, oats, fresh fruit…. It’s not only for flavor, but for the extra energy boost and healthy benefits!
Protein is the key ingredient in this recipe, you can also replace regular flour with soy powder to double the protein , milk with yogurt, put your favorite berry in the batter. you get the best ever berry pancakes.
Sweet potato burrito
A good breakfast can’t go without sweet potato. Rich in antioxidants, potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus, sweet potato is more than a starchy food, toss cheese and avocado bite size. morning burrito is never this nourishing and interesting.
Whole grain fruity muffin
Muffin is an all-time breakfast snack. Switch all purpose flour to Quinoa or oats. It gives the extra fiber. It goes perfect with low-fat milk.
French toast made with whole grain bread
We are too familiar with French toast as Saturday breakfast. The highlight is : serve warm with pure maple syrup and berries. Spoil yourself with this wonderful sweet treat!