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10 Quick Healthy Breakfasts [Wise Nutrition]

 

10 Healthy and Quick breakfasts-wise nutrition

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 breakfastsDo 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.

  • Protein
  • Fiber
  • Healthy fat
  • Probiotics
  • Anti-oxidant
  • Vitamins
  • Minerals
  • Spices

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 Breakfast-Grocery-List-Help-Your-Busy-Mornings

 

Ready-Set-G0

#1 Egg-Avo-Toast

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.

Healthy-Egg-Avocado-Breakfast

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.

Sprouted Beans-Pomogranate-Apple-Nuts

  • 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-SaladChickpeas-Avo-Leafy-Salad-healthy-Breakfast

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

Veggie-Omelet-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?

Oats-Upma-Healthy-Breakfast

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 FruitsYogurt-Fruits-Grains

Co-ordinate Yogurt with

  • Fruits
  • Broken nuts
  • Granola
  • 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

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

Almond-flour-pancake-with-fruits-Healthy-Breakfast

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

Quinoa-Almond-Mangoes-Berries-Healthy-Breakfast

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 proteinfiber, 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

Cottage-Cheese-and-Fruits-Healthy-Breakfast

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.

  1. Add oats cereal in almond milk and add some fruits cereal milk-quick-easy-healthy breakfast
  2. Leftover grilled SalmonLeft-over-Grilled-Salmon-Healthy-breakfast
  3. Toast with almond or peanut butter and bananatoast-with-almond-butter-banana-quick-healthy- breakfast
  4. SmoothiesSmoothies-Quick-healthy-breakfast
  5. Mason JarBreakfast-Oats-Chia-seeds-FruitsMason Jar breakfasts-Oats-Chia-seeds-Fuits

Take Away

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.

Anusuya Choudhury

14 Comments

  1. Hi

    Thanks for such a wonderful article about healthy breakfast. I totally agree with you. For me, breakfast is the one and only main meal. Even I couldn’t imagine one day without having any breakfast. I believe breakfast should be full of nutrition include vitamin and mineral.

    Mostly I love the breakfast recipes in this article. You can’t believe how much happy I am to get all of these new and quick healthy breakfast recipe. Because this recipe will not only save my time but keep our nutrition balance as well.

    • Enjoy your quick and healthy breakfast every single day. 

      I am glad it helped you.

  2. Great article you have up here and it is very helpful especially for people like me who eats healthily. I agree with you that breakfast is the most important meal of the day and it requires special attention to ensure one eats rightly. I like the various suggestions you have up here though I have some of them in my diet plan before, but I will still incorporate more into my diet. Thanks so much.

    • Hi there,

      I am glad that you like my article. Like you, I love to add new healthy stuff to my diet to make it not boring.

      Thank you for your time.

  3. Hi Anusuya,

    I found your site to be very helpful and informative. The importance of a healthy breakfast and how important Vitamin D is to good outer and inner health were quite effective. 

    The choices of what your breakfast should consist of, and the choices available to you, like saving leftovers or preparing for breakfast the night before leaves no excuse to miss out on this important meal.

    The mention you make about literally fasting while you sleep, and the need to replenish your body when you wake up makes so much sense. I was surprised to read about dairy milk being something to evict from breakfast. 

    I do believe in all things natural. Vitamin D and sunshine. Living in Canada, sunshine is not always available. Also the stories about UV rays and skin cancer are a bit frightening. It has been a while since I have eaten Okra, I will be adding this to my diet and altering my grocery list.

    I thank you for this great website.

    Best wishes,

    Michael

    • Hi Michael,

      I am glad that you liked my site.

      Yeah. Breakfast is the most important meal of the day but it can be easy to skin because of excuses.

      As with everything, planning always helps. Just a little bit of thinking goes a long way.

      Dairy milk has been worse than nuts milk as per research. Skim milk even worse than milk at certain health consideration. But Yogurt is good for health.

      Vitamin-D currently has been touted as almost indispensable for healthy living. The lower level is connected to hundreds of diseases. We all should take care of it to organ functions optimal

      Thank you for your time.

  4. Thank you Anusuya, this was really amazing.

    You just can’t not love the options listed. I personally would love to try every single one. From a sheer preparing standpoint, I think the best most straightforward option that I will probably implement as my regular is the Egg-Avo-Toast. Still, I would be thrilled to do some almond flour pancakes option. It sounds beyond tasty. In that sense, I really appreciate the idea. <3

    I also really enjoyed the additional tips.

    Again, thank you!

    Cheers, and have a Great One!

    Matiss

    • Hi Mattis,

      I am happy you like the options.

      Just enjoy a healthy breakfast every day. 

      Without your knowledge, you will be healthier day by day.

  5. Hey, I just wanted to take a few minutes and thank you for the amazing compilation of ideas. On that note, I found the article incredibly resourceful. I mean, for a while I’ve been just rotating between pretty much three options when it comes to breakfast and it excruciatingly started to get on my nerves. Plus, it turns out they weren’t nearly that nutritious as I thought (based on the additional information you provided). Whereas the ones on this list are simply amazing.

    Can’t wait to try them out. Thank you. 🙂

    Rasa

    • Hi Rasa,

      I always use to neglect my breakfast when I was working on a corporate job. 

      But now I know how important healthy breakfast is for the entire day and for a healthy life.

      I am glad that you found this article resourceful.

      It has changed my life in multiple directions.

  6. No doubt about that, breakfast is the most iny meal of the day. Although that’s what I read about, you have given me reason why that is very true. I like how you have explained them and this 5ipsare very good. I am one who usually forgets to have breakfast until a very late time. It’s sad but that’s just me. I have learnt now the importance and some tips too. I must confess you have me salivating with those beautiful pictures of food. I wouldn’t want to miss breakfast now. Thank you for the bonus and generally the tips.

    • Hi John,

      I was a no breakfast person a few years back.

      But as soon as I realized the importance of breakfast in maintaining good health for a lifetime, I swiftly changed my habit and accommodated it in my morning routine. 

      I love it now and plan ahead to have it every day. 

      Enjoy some or all of these easy healthy meals. 

  7. I agree that planning helps with having a healthy breakfast. There are times I would prefer something healthy, but, the convenience of a donut or a muffin is hard to ignore unless I have something already prepared. I will be trying the chickpea avocado salad soon. Chickpeas are versatile as well as cheap. I would never have thought about combining cottage cheese and fruit what an interesting pairing.

    • Hi T.K.

      I try to avoid processed grains in the morning but have fallen into wrong foods because I am hungry and no alternatives are there. 

      Recently, I have improved quite a bit of planning in advance to make this important meal of the day.

      Chik peas are my favorite. I am happy you will try it out. 

      Thank you for your time reading this article.

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