A healthy breakfast, we often hear, is the most important meal of the day. But with your very busy mornings, what are your breakfast options? Skipping breakfast is out of the question. Countless medical studies have linked skipping breakfast as a contributing factor to heart problems, obesity, emotional imbalance and other illnesses.
If you are concerned about your weight, having a healthy breakfast will help you reach your goal. If your primary concern is to make healthy morning food for you and for your family, the wise thing to do is to rely on simple, nutritious recipes. Below is a list of healthy breakfast foods that are super yummy and take little time to prepare.
Banana Chamomile Powerhouse
A great trick to make bananas taste amazing is to freeze them. Frozen slices of banana are delicious for smoothies. They also make a healthy alternative to ice cream. Banana is a source of potassium, an energy booster and a natural antidepressant. To make your regular banana smoothie into a powerhouse, add some chamomile into the mix. Chamomile is a rich source of antioxidants such as apapigenin and caffeic acid, which reduce inflammation and cell damage. Blending together your frozen slices of banana, chamomile seeds, and a little water will create an amazing nutritious drink. It is energizing, yet calming at the same time, and it takes less than five minutes to make.
One of the surprising facts about home cooking is it makes food preparations easier, healthier and more imaginative. This toast is inspired by the three colors of the Italian flag, and captures the easy atmosphere of the country. Having this for breakfast is like having a relaxing morning meal in Tuscany, Florence or Rome. To make your own Buongiorno toast, put lettuce, a slice of cheese, and fresh tomatoes over toasted bread. Add a bit of salt, pepper, and dash of olive oil. How simple, easy, and lovely can that be?
Coco Choco Truffles
An amazing healthy morning food for you and for your kids, Coco Choco Truffles will make your whole family’s morning easier and happier. You can also prepare this in advance. Instead of using processed sugar and artificial sweeteners, however, use raw cacao for this recipe. Cacao is high in the antioxidant anandamide, which is the “bliss chemical” found in cacao, functions as a neurotransmitter that opens your body to positive feelings. In a bowl, mix the following: about a cup of raw cacao powder; half a cup of organic honey; a pinch of sea salt; and one tablespoon of coconut oil. Then take a small amount of the mixture and create small balls. Roll each ball in coconut flakes. Put in the fridge or freeze them overnight. Preparing this in advance will allow you to easily enjoy it in the morning with your family.
Ultimate Coffee Upper
Coffee on its own is already a great source of antioxidants. But why not make it even healthier and more delicious? In a blender, mix brewed coffee, one banana, almonds or cashews, and a dash of cinnamon. You can prepare this faster if you have leftover coffee from the night before. Make this hot or cold. Drink up and enjoy.
Ham & Eggs Bagel with Spinach
Modern, busy lifestyles blur the lines between mornings and afternoons. If you find yourself worrying about your lunch meal in the morning, then a good breakfast-to-lunch option is this protein-rich bagel sandwich. Ham tastes great for this recipe, but you can change your meat according to your liking. Wheat bagels can be easily toasted, and adding vegetables like spinach as a side salad will provide you with added nutrients. The eggs give a dose of healthy fats and fast-absorbing protein. It takes only 15 minutes to prepare, and it can serve as your breakfast and lunch meal.
Glorious Glow Elixir
If you wake up in the morning feeling tired and looking dull, this Glowing Green Elixir will bring fresh energy to your day. A list of healthy breakfast food won’t be complete without this green smoothie. You can also take this as a post-morning workout drink to replenish your body with enzymes. What’s even great is you can easily customize this based on taste and availability of fresh produce. The basic principle for this recipe is to mix at least two kinds of green, leafy vegetables and fruits. For example, you can have kale and spinach together with mangoes and green apple. Whirl all the ingredients in a blender. To make it cold, add a little ice; for thinner consistency, add more water or even coconut juice.
Gluten-Free Lemon Almond Muncher
Eating sugary food in the morning is not a good idea if you want to make your mornings easier and healthier. But, if want a healthy alternative for a sweet start to the morning, these Gluten-Free Lemon Almond Munchers area great option. Like the Coco Choco Truffles, you can also prepare them in advance with your kids.
Create your dough by mixing the following ingredients in your food processor: 1 cup almond flour, which is a perfect and yummy alternative to wheat flour; 3 tablespoons of natural Stevia; 1 teaspoon of cinnamon, a powerful ingredient that reduces sugar levels in your body; a pinch of salt; one to two teaspoons of lemon zest; 1 teaspoon of maple syrup; and half a teaspoon of vanilla extract. Form your dough according to the shape you prefer and wrap it in plastic. Chill in the fridge for about 60 minutes. Once they feel firm to the touch, you may now bake them for 12 to 15 minutes in a 350°F pre-heated oven. Sprinkle with toasted almonds and share the goodness with friends and family.
8. Pasta-riffic Penne with Tomato and Arugula
Having pasta for breakfast can be easy, healthy, and delicious. Pasta is a great source of carbohydrates, which give you energy to breeze through your morning. But don’t eat too many carbs as having them in excess can make you feel weak and sluggish. Moderation is key.
Prepare a healthy pasta sauce by heating olive oil in a nonstick pan over medium heat. Saute onion, garlic, and tomatoes. Add herbs such as rosemary and thyme. Reduce heat until the mixture thickens Add sea salt and pepper to taste. Mix in your cooked pasta penne or any variety that you prefer. Tip: you can also add arugula for an extra peppery taste. Arugula is a great source of vitamin K, which helps in reducing blood pressure.
Kiddie Bento Delight
Kids can be very picky about their breakfast. If you are a parent, figuring out what to serve them in the morning or what food to have them bring to school can be challenging and stressful. The solution: try making healthy, creative meals like this Kiddie Bento Delight. It’s very easy to make and will make kids and the young at heart asking for more. Bento is a Japanese way of preparing food in a box that can be styled in almost limitless ways. Here, a simple wheat sandwich is cut like fish. To make cutting easier, you can purchase various bread cutters in food stores. Creatively add fruits and other healthy nibbles such as cashew so your kids get complete nutrition in their morning meal.
Jeanette Anzon is a graduate of Architecture. She enjoys photography, sketching, arts, film, writing and continuous education. To get to know her more, you can follow @jeanetteanzon
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