Breakfast doesn’t have to be taken over by toast, cereals, and pastries.
There are LOADS of healthy ways to enjoy breakfast without compromising your health and also giving you bundles of energy for the rest of the day.
If you like a savory breakfast then a full English doesn’t have to be unhealthy.
The benefits of savory breakfasts are that they can avoid the blood sugar crashes and sweet cravings that can come with traditional meals.
Tomatoes, eggs and mushrooms are all very good for your energy levels and great at keeping you full while providing a large amount of nutrition. Instead of frying them in large amounts of vegetable oil, use a spray bottle of olive oil instead or a teaspoon full of olive oil.
Even better, poach your eggs instead of frying them. This saves a lot of calories that would have come with the oil with the oil. When buying sausages or bacon, try to pick the leaner cuts.
There are now lots of varieties of these foods available from supermarkets made from less fatty meats such as chicken or turkey. Try to choose these varieties as they taste the same but don’t come with the large amount of calories that normal bacon and sausages do.
Another great savory dish is omelets. Eggs are one of the most satiating foods you can eat while containing a huge amount of vitamins and minerals with a good amount of protein.
There’s no need to worry about the cholesterol levels as it has been shown that dietary cholesterol has no effect on internal cholesterol. Also, you do not need to worry about the fat as you’re only having a small amount and fat is very important for your hormones and brain function.
Fat also provides sustained energy for a long period of time without those dreaded blood sugar crashes. If you whisk together 3 eggs with some chopped pepper, spring onion, and tomato then fry in a little olive oil for 3-5 minutes then you’ll have a nutritionally packed breakfast to set you up for the day ahead.
You can also pair eggs with lots of different foods if you prepare them differently as they are very diverse when it comes to cooking them.
Scrambled eggs and salmon, boiled eggs with salad and poached eggs on toast are all viable ways to give you energy for the morning.
People seem to think that you can’t have your standard dinner foods for breakfast but this is simply untrue and only promoted by modern day culture.
Last night’s healthy dinner can become a quick and convenient breakfast for you the next morning.
There’s nothing wrong with having a steak with potatoes and boiled vegetables for breakfast and in fact, it will do great things for your health and energy.
Stir fry’s, stews and roast dinners can now be enjoyed in the morning opposed to being thrown away or reheated the night after.
Here Are 5 Healthy Ways to Create a Sweet Start to Your Day
1. Smoothie’s
One of those ways is through a smoothie. Smoothies are an excellent way to have breakfast in a hurry but they can also be very bad for you depending on what you put in. Here is a helpful guide to making sure your smoothie is a good one.
Pick two items from this list –
2-3 handfuls of:
• Blueberries
• Strawberries
• Spinach
• Carrot
• Raspberries
• Blackberries
• Chopped Apple
• Chopped Melon
• Coconut
• Pineapple
• Kale
And one from each of these lists –
Half of a:
• Banana
• Avocado
250ml Of:
• Water
• Reduced-sugar juice
• Milk
Optional Extras:
• A scoop of protein powder, bcaas, creatine or greens drink
• A teaspoon of cinnamon or nutmeg
• A dash of stevia to sweeten
• A teaspoon of coconut oil or nut oil if you prefer a higher calorie drink
Blend them all together with a couple of handfuls of ice and then you’ve got a vitamin rich drink to take with you on the go and keep you energized for the morning.
Smoothies are also an easy way to consume a lot of calories in a short amount of time without making you very full.
This is why it’s important to include lots of fruits and vegetables to make sure there’s lots of fiber in there.
2. Muffins for Breakfast?
Another of the healthy way that’s also sweet is muffins. I know what you’re thinking:
“Muffins for breakfast? That can’t be healthy!”
Well, it all comes down to what goes into the muffins. If you make these up on the weekend then they’ll be ready for the week ahead to take with you on the go or have at home. Simply pair with some fruit or yogurt and then tuck in!
• 50g Almond Flour
• 3 Eggs
• 4 Tbsp Melted Butter (if you want them to be dairy free then use coconut oil)
• 2 tsp Vanilla Extract
• 2 tsp Ground Cinnamon
• Pinch of salt
• 50g Almonds, finely chopped
2. Mash the bananas
3. Add in the rest of your ingredients and mix well
4. Then grease your muffin tin with some butter or coconut oil
5. Fill, almost to the brim, each cup with the mixture
6. Bake for 15 – 20 minutes. You’re looking for a golden brown color on top. You can always slip a knife into one and if it comes out clean they’re done, if not they’ll need a bit longer – unless you like them a little gooey in the center!
7. Place on a cooling rack for 10 – 15 minutes and then serve!
3. Extra Protein Punch
Along the same lines as the muffins, it’s all about what goes into the cookies. If you want an extra protein punch then add in a scoop of protein powder and take out 40g of the oats.
The best part about these cookies is that they only contain two ingredients which are normally laying about the house already.
Ingredients:
• 80g Oats (gluten free if necessary)
• 2 Bananas
Optional extras: chocolate chips, desiccated coconut, dried fruit, nuts, vanilla essence, nut butter, protein powder, jams, cinnamon, cloves, nutmeg, puppy dog tails, herbs, spices…
Method:
1. Preheat the oven to 180 degrees
2. Blend the oats until they form a powder
3. Mash the bananas until they’re free of all the large chunks
4. Mix together with any extras
5. Bake in the oven for 15 minutes if you want a soft center or 25 minutes if you want them a bit harder
6. Once they’re cooked, leave to rest for 10 minutes until cool. You could then top them with nut butter, icing or any other toppings you’d like
4. Two Ingredients Can Make a Lot of Things
Two ingredients can make a lot of things, even pancakes! Banana is a great substitute for eggs for binding things together in recipes as well as providing a nice thick mixture.
Try this two ingredient pancakes that you can put together in under 5 minutes in the morning.
Ingredients:
• 1 Large Banana
• 2 Eggs
• Butter/oil
Method:
1. Mash the banana until there are no chunks remaining.
2. Mix in the two eggs until fully combined.
3. Heat a little butter or oil in a pan until it bubbles and make sure it covers the entire bottom of the pan.
4. Pour half of the mixture and swirl it around the pan for it to become thin.
5. When bubbles form on top of the mixture (normally after 1 – 2 minutes), flip over.
6. Use up the rest of the mixture and serve with berries, yogurt and a sprinkling of cinnamon
Protein is important in your meals as it helps you get stronger while keeping you satiated for a long time.
5. Increase Your Protein Intake
This next recipe involves protein powder which is a really convenient way to increase your protein intake while tasting great. You can make these pancakes for you and two friends or family members at the same time.
Ingredients:
• 3 eggs
• 2 scoops Whey Protein Vanilla flavor
• 150g rice flour (normal flour will also work; half that if you are using almond flour)
• 300ml full fat milk
• 50g unsalted butter
Method:
1. Whisk all the ingredients together in a large bowl until fully mixed. For thinner pancakes, use more milk and for thicker, use more flour.
2. Heat up a pan on the hob and melt the butter until you can cover the surface.
3. Now, add the mix to the pan and heat until fully cooked through.
4. Once you’ve used all the mix-up, top with fruit, yogurt or a squirt of honey and serve.
You can pair sweet with savory too such as smoked salmon and eggs with a side of berries and yogurt. This allows you to have the best of both worlds.
Breakfast Is Important!
Breakfast is normally viewed as one of the most important meals of the day simply because if you have a healthy breakfast then you’re more likely to make healthy choices throughout the rest of the day.
There’s less chance of you binging on snacks, having a fast food lunch or a takeaway for dinner if you’ve started your day on a high note. Make sure it’s a good one!
Researches and references
http://www.webmd.com/food-recipes/cholesterol-food
http://nutritiondata.self.com/facts/dairy-and-egg-products/111/2
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