You have probably heard all your life that breakfast is the most important meal of the day. And whoever told you that is probably right. Studies show that eating a healthy breakfast can provide you with more vitamins and minerals, sharper concentration and performance in everyday tasks, improve strength and endurance, and lower cholesterol.
What better reason do you need to get out of that nasty habit of skipping breakfast?
Start your next busy day with one of these quick, healthy breakfast options:
1. Fruit and Cheese
The beauty of this recipe lies in the ability to prepare it the night before. It is easy enough to wash some fruit (e.g. apple, banana, or both!), chop it up with a few cubes of cheese the night before a big day. In the morning, there is no preparation required.
Fruits provide a variety of vitamins and nutrient which not only assist proper bodily functions, but also have preventative properties against certain diseases and health conditions. They contain fiber, which keeps you fuller and satisfied for longer, perfect for weight-management according to a study by researchers with the University of Minnesota. Additionally, cheese contains essential nutrients such as calcium, protein, phosphorus, zinc, vitamin A and vitamin B12 which assist in keeping you healthy and energetic throughout the day.
2. Whole Oat Porridge
Porridge contains a high nutritional value and does not require a great deal of preparation time for the busy morning person. A recipe served with almond milk, diced pear, banana, cinnamon, almond flakes, chia seeds, and a drizzle of raw honey can create a nutritious and delicious alternative to the classic porridge breakfast.
In terms of health benefits, porridge contains a lot of fiber which is helpful with appetite regulation. It also contains complex carbohydrates which keep you feeling energetic through the day. It contains a lot of iron, which helps with oxygen transport around the body. The addition of fruits and other healthy condiments not only provides delicious alternatives, but adds to the nutrient count as well.
3. Avocado and Toast with Egg
This is a very simple recipe which can be partially prepared in advance. It doesn’t take very long to boil a couple of eggs the night before and add throw them on a piece of multi-grain toast with avocado in the morning. According to nutritionist Lisa Goldberg in an article by ABC, avocado has protein and healthy mono saturated fat, and combined with grainy toast, it is very high in fiber,keeping you full for a long time. It is also rich in a variety of nutrients such as vitamin C and potassium.
4. Peanut Butter Waffle
For a lover of waffles, it is worth using this healthier alternative to the classic breakfast. Try out a whole-grain or bran waffle, boosting fiber, along with a spread of peanut butter, also rich in fiber, mono saturated fats (the good kind of fat!) and powerful antioxidants such as vitamin E, potassium, and vitamin B6. An extra sprinkling of raisins and sesame seeds can increase the fiber count even further.
5. Green Veggie Juice
A vegetable alternative to the classic breakfast fruit smoothie. No cooking required, just chop it up and throw it in a juicer—quick, nutritious, and extremely easy. A suggested recipe includes baby spinach, parsley, celery, cucumber, apple, lime, avocado, and a teaspoon of spirulina.
This smoothie is jam-packed with nutrients and benefits. It makes the recommended amount of vegetable intake more manageable and less time-consuming. Vegetables are fiber-rich, again ensuring that you stay fuller for longer, promoting healthy digestion and lowering cholesterol. The vitamins and nutrients vegetables contain boost daily nutrient intake. The addition of fruits adds flavor and additional nutrients they contain.
6. Anything with oats
Recipes such as oat-based muffins can be prepared the night or the day before. Have one muffin a morning and they should even last you a few days. This muffin recipe uses dark brown sugar which contains less industrial additives than white sugar. It also contains a lot of raisins. Oats are high in dietary fiber to keep you full throughout the day, as well as minerals. Eggs and skim milk provide low-fat protein and the array of fruit and veggies you can add provides a variety of vitamins and nutrients to keep you energetic.
7. Whole-wheat Sandwich
Whole wheat sandwiches take next to no time at all to prepare in the morning, and you can put almost anything in them. Studies have shown that whole wheat bread promotes healthy bowels, reduces risk of heart disease, lowers risk of weight-gain and improves mental heath. Throwing in some peanut butter, lettuce, tomato, spinach, and cottage cheese not only increases variety of tastes but also throws in individual nutritional properties.
8. Simple Chia Pudding
Studies show that chia seeds provide a massive amount of nutrients with very few calories. They are full of antioxidants, are low in carbohydrates and very high in fiber. They are high in quality protein and help assist in weight loss. They contain a lot of important bone nutrients such as calcium, phosphorus, magnesium, and protein. Most of all, they are very easy to incorporate into your diet. Try making this delicious chia pudding the night before and eating it on the go the next morning.
9. Freezer-Friendly Greens and Tofu Scramble Wrap
By being ‘freezer-friendly’, this recipe should be easy enough to defrost when you’re ready to eat them in the morning. And because of its nutritional value, it should keep you full and energetic all day long. It contains a variety of healthy alternatives to classic wrap ingredients such as whole wheat tortillas, tofu and spinach, which provide a great deal of protein and fiber in your diet. However, the unique health factor in this recipe is the use of nutritional yeast, an ingredient commonly used in vegan cooking with a good source of vitamins and proteins.
10. Frozen Breakfast Quesadillas
This microwavable breakfast recipe is a quick, healthy way to start a busy morning. The eggs, black beans, and cheese provide a lot of protein to keep you alert and energetic through the day. The calorie count is lowered by the use of low-carb tortillas and reduced-fat cheese used. The beauty of this kind of recipe is that it is acceptable to put any healthy ingredients in, so personalize your breakfast as much as you want!
11. Apple Peanut Butter Sandwich
This is unlike any peanut butter sandwich you’ve ever seen before. As the famous saying goes, “an apple a day keeps the doctor away.” This makes sense as studies have shown that apples are rich in Vitamin C and B complex Vitamins. As far as substitutes for bread goes, apples are a fair candidate.Throw some peanut butter and raisins into a sliced up apple and you have yourself a fun, healthy and quick start to your morning.
12. Three-Grain Breakfast Cereal with Walnuts and Dried Fruit
If you feel like sticking to the classic breakfast cereal regime, why not at least add a bit of variety? You can add anything to a bowl of oats, but this recipe provides a large amount of nutrients and antioxidants required for a productive day. These high-fiber oats should keep you full for an extended amount of time, with added nutrients and fiber from the nuts and raisins keeping you energetic all day long. As well as using cinnamon and nutmeg to add flavor, use honey, rather than sugar to sweeten up your morning.
13. Blueberry Power Muffins
Bake these energy-filled muffins the night before, then reheat and eat them on a morning when you happen to be in a hurry. They are full of B Vitamins from whole wheat flour, and calcium from milk and yogurt. Blueberries provide antioxidants and the daily required amount of fat is provided by monounsaturated fat from almonds and canola oil.
14. Mocha-Banana Breakfast Smoothie
Coffee lovers all over the world will appreciate this fast, simple breakfast idea. The oats provide fiber needed to stay fuller for longer and handle weight loss. The almond milk and yogurt provide protein and calcium required to remain energetic in order to handle the day ahead. And let’s not forget the coffee of course. Coffee can help people feel less tired and increase energy levels. It also contains essential nutrients such as riboflavin, pantothenic acid, manganese, and potassium and magnesium and niacin.
15. Ham and Cheese Breakfast Sandwich with Mango Chutney
16. Vegan Breakfast
17. Orange-Cranberry Wheat Germ Muffins
Bake these delicious muffins the night before and reheat them before walking out the door to start your day. Wheat germ is known to boost the immune system, have anti-aging properties, positively affect mental agility, muscle development, and stamina. The fiber and nutrients can aid in digestion, help weight loss and keep you alert and energetic.
18. Peach-Mango Smoothie
Throw the ingredients in a blender and there you have it! Quick, easy and perfect for a busy breakfast rush. Mangoes are high in potassium and rich in fiber, promoting healthy bowel movement and digestion. Studies have shown that dietary fiber has a positive effect on eliminating degenerative diseases, including certain cancers and heart conditions.
19. Mini Ham and Cheese Quinoa Cups
These high-protein, low-calorie breakfast bites are best prepared the night before and reheated at your convenience. The quinoa and lean ham pack a lot of protein which provides energy and keeps you feeling full for longer.
20. The “I don’t have time for breakfast” Make-Ahead Oatmeal
This one’s a winner right from the title, and this quick, healthy breakfast option is great for those short on time in the morning. It has oats and chia seeds which contain a great deal of fiber and essential nutrients to keep us healthy and energetic. The addition of protein and calcium from milk, almonds and yogurt, vitamins and minerals from fruit, and great taste provided by honey make this is a wonderful way to start anyone’s day.
View more information: https://www.lifehack.org/articles/lifestyle/20-healthy-breakfast-choices-that-will-save-you-time.html