Cheer up. Celebrate.
Celebrate the beautiful sunrise. Join the entire animal kingdom of the universe and enjoy the morning meal. Do not judge, do not ask for excuses, and don’t stay behind. Human doesn’t have to be much wiser than animals in this respect. Eat your healthy and delicious choices. Eating a full meal, the most you can consume to make you happy should make your breakfast (break you’re fast). This is what the 3500 year Ayurveda comprehends.
Do not mess up your upcoming day with stress, low energy, and forgetful actions. These will have future consequences on your mind and body. You know you can and love to have breakfast. You are on time constraint for everything these days to make any breakfasts. Do not compromise your health. Let me help you with some quick and healthy (appetizing) breakfast options to make the morning easier.
Why Eat Breakfast?
You need to eat breakfast for a reason or two. The breakfast which is the most important meal of the day after a night’s fast. At night time, the body is synthesizing proteins, repairing tissues and doing work to keep up your body spending energy. This needs to be replenished and energy is needed for the upcoming day as well. In other words, eating a healthy breakfast regularly brings energy and health benefits supported by science (1).
- It kick-starts the metabolism after hours of rest at night
- Powers up your brain for memory and concentration
- Lowers the chance of getting diabetes, heart diseases and lowers bad cholesterol
- The morning energy is utilized throughout the day thus controlling your body weight
Before I put some great options for you, let’s go over on some nutrients for breakfast that we need for being healthy (2, 3). We also should know what we should evict out of the menu that is unhealthy.
What Should Healthy Breakfasts Have?
A healthy breakfast has the following nutrients. So we choose foods what cover each of these categories.
- Healthy fat
Proteins are key to the making of skin, bones, muscles, hormones, and enzymes. Soluble fibers may absorb vital nutrients from the foods we consume. Insoluble fibers simply pass through the digestive system and add bulk to the stool. The body can’t make healthy fats and they protect vital organs.
Anti-oxidants protect cells from free radical damages protecting DNA. Free radicals can come from smoke, pollutants from outside and from metabolic processes happening inside. They may play a role in heart diseases, cancer, and other diseases.
Vitamins and minerals are essential nutrients. They work in concert and carry out hundreds of functions e.g.
- Convert food to energy
- Repair cellular damages
- Heal wounds
- Boost immune system
Probiotics promote a healthy digestive system and a healthy immune system to fight off diseases.
A sound combination of all these foods in a morning meal is considered as a healthy breakfast.
Before we lay out the breakfast foods it is important to know what we should not eat for breakfast.
What Should You Evict to Protect Health?
- All form of processed Refined carbs foods
- Sugar and artificial sweeteners and foods containing them
- Diet sodas
- Dairy Milk
- Processed fats including Margarine, vegetable shortening
Some examples of these foods: french fries, refined flour pancakes, white bread, sugary cookies, fried samosa,
Now how do we beat the time to get the healthy breakfast and meet the time crunch!
Beat the Clock with Planning and Execution
The following preparation may help you meet your healthy breakfast in the morning with ease. It is optional but you will have more choices.
- Save leftovers suitable for helping the breakfast
- Boil extra eggs, peel them and save for mornings or buy the hard-boiled and peeled eggs
- Grill an additional piece of salmon and save for the morning
- Cook enough to have some leftover grilled veggies
- Cook some extra roasted quinoa with sliced almond
Win Over Time Constraint with a Grocery List
Nothing comes handy as a piece of toast with few eggs. Get them boiled or poach it or omelet it. Spruce it up with a few pieces of Avo. That will make your morning. Drink a cup of coffee or tea. May it be green tea or Yerba mate as you like to get little caffeine from or not have too much from this tea.
Do not like the carb portion? Are you on a protein diet? Leave the bread. Eggs come with a big package of nutrients. Nothing beats this option. Top it off with some berries or arugula to give it a good finish.
#2 Sprouted Beans-Pomegranate-Apple-Nuts
Sprouted beans are trendy foods of today which contain protein and all 9 essential amino acids. Essential amino acids are those amino acids which body is capable to produce. They aid in digestion, may help lower bad cholesterol and rich in heat healthy potassium and muscle relaxer magnesium.
- Nuts like almonds are healthy fats, high fiber, calcium, along with multiple minerals.
- Pomegranates as whole fruit, juice, oil, and seeds come with many nutritional benefits. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5560105/. Herearesomeofthehealthbenefitsofpomogranate.
- They are anti-oxidants
- They possess an anti-tumorigenic effect and shown promise against breast cancer
- The act against inflammation and help protect from chronic illness
#3 Chick-Pea- Avo-Salad
Vegan salad Photo by Anna Pelzer from Un-splash:
How much do you love salad? Some people like greens over fruits in the morning. You may replace chickpea protein with sprouted Moong beans or similar to make it healthier. This is good for vegans or someone looking for not to eat a typical egg-based breakfast. All you need is a can of chickpeas (preferably organic). You got your full nutrient on this plate. Eat the rainbow with protein. Use your leftover salads and veggies and open up the can! You have your breakfast ready.
#4 Veggie-Omelet with Almond Butter Toast
On a hot pan, sprinkle olive oil and add the mix vegetables (onion, tomatoes, red pepper, broccoli, Zucchini were used here) and sautéed with salt, little ground pepper, turmeric powder for 3-4 minutes. Cracked and two eggs to mix and stir and then settle it on low fire for 2-3 minutes. Turn it over and hey, it is ready. Toast a piece of organic bread made with sprouted grain and sprayed some organic Almond butter. Eat fruit to close the deal.
#5 Oats Upma
Are you on a mood to eat healthy Upma?
Just boil 2X water, put some veggies in raw or frozen like cauliflower/ peas and add 1x of rolled oats and few nuts of your choice. Stir 5 mins and cover for 3-5 minutes. You have your breakfast.
You got your protein and fiber (oats), healthy fat and anti-oxidants (nuts, and vegetables). You can replace oats with Dalia, Cream of wheat, quinoa or your any other favorite whole grain.
#6 Yogurt-Grains and Fruits
Co-ordinate Yogurt with
- Broken nuts
- Chia seeds
- And any combination from above
You got your probiotics helping you with building your internal strength, building healthy bacterial assembly which helps your gut (second brain) and supporting key body functions. 1 serving (170 grams) of organic plain non-fat Greek yogurt contain 18 grams of protein which is 38% of RDI and 20% of bone-healthy calcium.
#7 Chia-Oats-Fruits-Coconut Milk
Soak 2-4 teaspoons of Chia seeds in coconut milk (or Almond Milk) and oats either the night before or you may soak them 10-15 minutes before you drink as well. Add some berries to it and you have got a good breakfast. It feels light but drags your energy through several hours.
#8 Almond Flour Pancakes with Fruits Topping
Picture from Alexandra Kusper (Berkshire, United Kingdom) from in Unsplash.com
I drool over pancakes when I wait at the airport for my plane in front of McDonald? It is not healthy because of the flour they use and I have to control my desire.
But almond flour pancakes with fruit topping is filled with healthy nutrition. Help yourself. It is high in protein. The fruits provide anti-oxidants and minerals. While there are many recipes for almond flour pancakes. I make my own by mixing almond flour and buttermilk, cinnamon powder and stirring it to the desired consistency. I make pancakes from the dough spreading it on hot grill and turning it over after few minutes. Quick and not up to perfection but I like them sometimes. If you really want to use this website or any other of you like (https://choosingchia.com/fluffy-almond-flour-pancakes/).
#9 Quinoa-Almond-Mangoes and Berries
Roast quinoa (1 cup) with pieces of almond (5 to 6 whole almond sliced into pieces). Cook the mix with 2 cups of water in low flame until the grain is cooked and looks like a white thread. Cool it and add berries and mango pieces. You use the cooked grain 2 times for breakfast.
“Quinoa is a good source of protein, fiber, iron, copper, thiamin and vitamin B6,” said Kelly Toups, a registered dietician with the Whole Grains Council. It’s also “an excellent source of magnesium, phosphorus, manganese, and folate.”Apr 19, 2018
#10 Cottage Cheese and Fruits
Are you a cottage cheese lover? Scoop out some cottage cheese; add some of your favorite fruits and a few nuts to pack it more with nutrients. Enjoy this quick treat to challenge your morning.
One cup of cottage cheese contains an impressive 25 g of protein. It makes you fill satiated and may promote your weight loss. The lovely colorful picture offers you a healthy dose of anti-oxidant, and vitamins.
If you in a verge of really running late for your breakfast help yourself with these. Here are some bonuses for you.
- Add oats cereal in almond milk and add some fruits
- Leftover grilled Salmon
- Toast with almond or peanut butter and banana
- Mason JarBreakfast-Oats-Chia-seeds-Fruits
We have provided you with some tools and some nutritious breakfast options you can make easily. Make your morning meal as one of your best meals of the day. Make sure your breakfast includes healthy nutrients. When you are in time constraint a precooked meal or prepared meals beforehand, readymade stuff available in your refrigerator or pantry comes handy.
- Whole fruits and Vegetables
- Omega 3- containing proteins
- Healthy fats
- Low GI grains
- Real Sweeteners
- Pre/Probiotic-rich food
- Unsweetened non-dairy milk (e.g., oats milk, almond milk, coconut milk, cashew milk, tea)
Never miss the most important meal of the day.