Top 5 healthy breakfast recipes

Breakfast is rightly described as ‘the most important meal of the day.’ As the name hints, breakfast breaks the fast from the last dinner to morning. It refreshes the body with a fresh glucose supply that boosts the energy level coupled with other vital nutrients needed to start the day right. Several research pieces have revealed the health benefits of a nutritionally sound breakfast, such as high energy level, better concentration and attention span, enhanced weight management, lowered risk of type 2 diabetes, and other heart ailments in the longer run.

Even after knowing all the health benefits of breakfast, many people tend to either skip it or consume a quick, unhealthy one. There are many reasons for this, like insufficient time in the morning or simply not knowing healthy breakfast recipes. A piece of good news is that there are hundreds of ways of preparing a healthy breakfast in no time. In this write-up, we shall throw light on the benefits of consuming a nutritious breakfast along with the top 5 healthy recipes to start your day well. Let’s get started!

Top breakfast recipes:

Overnight Chia Seed Oatmeal

Overnight oatmeal is a wholesome homemade breakfast option packed with nutritious values and will keep you full for a long time without demanding much prep time. To make these, all you have to do is pour yourself a bowl full of rolled oats, add some milk and toppings of your choice. We recommend adding fruits, nuts, and chia seeds to balance the taste while offering nutritional benefits. Place your bowl or container in the refrigerator the entire night, which will soften their texture, which will be much similar to slow-cooked oats. And just like that, a healthy bowl of goodness will be ready to be eaten in the morning.

Oats contain a unique and essential fibrous element known as oat beta-glucan, which helps control cholesterol and induces a sense of fullness after eating. Apart from that, oats are also packed with antioxidants, which keep the acids in the body from turning rancid and protect the heart from several diseases while keeping the blood pressure controlled. Simultaneously, the added chia seeds are rich in omega-3s and add a tasteful flavor to the meal.

Avocado Toast with Egg

If you’re looking for a simple, easy-to-make, and nutritionally sound breakfast that tastes utterly delicious, this is it. To make these, grab two slices of whole-grain bread and slightly toast them, and then add a generous layer of mashed avocado or even chopped pieces of it. Next, add two sunny-side-up or poached eggs on top, and lastly, sprinkle some salt and pepper. As you may have realized, the ingredients are readily available at home, requiring minimum effort to make, saving you your precious time and energy early in the morning. Besides, your body receives all the needed nutrition in one meal, quite effortlessly.

As we all know, eggs are an excellent source of protein—a single egg comprises nearly 20 grams of protein, which is quite a substantial amount. They are also a great source of a nutrient called choline that keeps the liver and brain healthy. Avocado, on the other hand, is rich in essential minerals like magnesium and potassium. They are loaded with fiber and heart-healthy monounsaturated fatty acids that ensure excellent health. All in all, avocado toast and egg on top makes up for a great meal.

Berry and Yogurt Smoothie

Smoothies are simply amazing, taking up just a few minutes to prepare, filling, and super delicious, making them ideal for your daily morning rush. To make this particular smoothie, blend a generous amount of frozen berries and bananas with some fresh Greek yogurt and your choice of milk. If not milk, you may also consider adding coconut water, juice, or any other drink of your choice. The possibilities are truly endless. You can easily make two servings at a time such that you can have one for breakfast and the other later in the afternoon. Just a single glass or smoothie will keep you full of energy for a long time ahead.

Berries are packed with fiber and antioxidants, while the delicious taste is just a bonus. They are low in sugar than other fruits and have several health benefits like controls cholesterol and blood pressure, which keeps the overall heart health maintained. On the other hand, Greek yogurt contains conjugated linoleic acid, promoting weight loss and preventing breast cancer. When berries and yogurt come together, your breakfast smoothie will be jammed will all the essential nutrients to keep you going for a longer time.

Banana and Peanut Butter Smoothie

We cannot miss out on this deliciously packed with so many vital nutrients. To make the classic banana and peanut butter smoothie, throw in some frozen banana into your blending jar, and then add a spoonful of peanut butter to it. Next, add milk of your choice, Greek yogurt, and half a spoon of honey to add some sweetness. You may add some ice cubes if you like and then blend everything nicely. And just like that, your glass full of yummy smoothie is ready to be served within no time. You may also consider adding a scoop of protein powder and having it after a sweat session at the gym.

Bananas are one of the richest sources of potassium and many other essential nutrients that can moderate your blood-sugar levels, improve digestive health and promote weight loss. They are abundant in antioxidants and are known for keeping the stomach full and heart-healthy. Besides, peanut butter will supplement your body with the much-needed fiber in the morning that will keep you full for a long time. It also fuels the body with protein and good fats to maintain a healthy energy level while also ensuring weight management.

Omelet with Greens

The best thing about an omelet is that it is filling enough to be eaten for dinner and quick enough to be eaten for breakfast too. For making this, heat oil in a pan, saute some onions for a couple of minutes, and keep them aside. After that, whisk two eggs in a bowl with some water and salt, then pour the mixture into the pan with butter. Keep tossing it until it is cooks and partially separated. Once done, top it with parmesan cheese and the pan-friend onions. Now, for preparing your greens to serve with the omelet, combine some spinach, lemon juice, olive oil, and vinaigrette in a bowl, and that’s about it.

As mentioned previously, eggs help control cholesterol and blood pressure levels while also providing an excellent amount of protein, antioxidants, amino acids with minerals like zinc, magnesium, and iron. Apart from that, doctors recommend eating fibrous foods in breakfast, and spinach is loaded with it. It helps in regulating bowel movement, managing blood sugar levels, and achieving healthy weight gain. These nutritional properties tell us that eggs with greens are an ideal breakfast to keep your body energetic for a long time ahead.

Well, these were some of the top food recipes that ensure several health and wellness benefits. Here are some more options to be considered:

Zucchini Bread Oatmeal

Coconut Yogurt Quinoa Muffins

Nut Butter, Banana, and Chia Seed Toast

Pumpkin Granola Yogurt Parfait

Warm Fruit Bowl

Tropical Smoothie Bowl

CONCLUSION

You may have realized that most of the healthy breakfast meals offer a sense of fullness after eating that keeps them going through their day. A wholesome breakfast is essential to keep your body fit and full of energy. However, most people tend to overlook it and end up consuming a high-calorie breakfast jammed with sugar. Such instances usually take place due to insufficient knowledge about healthy breakfast consumption patterns. However, this write-up will certainly help you achieve all your fitness and wellness goals, ensuring that your body is nutritionally sound throughout the day.