What Is a Good Breakfast?
What Is a Good Breakfast?
A portion of good food in the morning can supply you with the energy you need to power through until lunch. And with a healthy breakfast in your system, you’re less likely to feel mid-morning cravings for unhealthy aliments. But if you eat the right foods, this can help you keep energized and satisfied until your next snack or meal.
We all perceive breakfast as the most important meal of the day. But just because you’re aware that this meal is crucial doesn’t mean that you always have time to whip up something delicious. The foods you eat for breakfast can affect your performance throughout your morning and how you feel.
A balanced breakfast
A balanced breakfast should provide you with a decent portion of protein (20-30 grams is a good start). This helps satisfy hunger and supports muscle health, and along with some healthy carbohydrates can supply sustained energy and fiber.
So, we rounded up the best tasty and filling breakfast recipes, including make-ahead options, perfect ideas for breakfast sandwiches, and sweet but healthy options that make breakfast taste like dessert. With these simple guidelines, will be easy to put together a healthy, well-balanced breakfast.
Banana Smoothie
Ingredients:
- 1 cup sliced banana (frozen is best, about 1 large banana)
- ¼ teaspoon vanilla extract
- ¼ cup milk (dairy, almond, oat milk, etc.)
- ¼ cup Greek yogurt (plain or vanilla)
Place all ingredients in a blender. Blend until smooth, adding more milk if needed to reach desired consistency. For an icy cold smoothie, throw in a handful of ice or use frozen fruits.
Avocado Toast
Ingredients:
- 1 or some toast
- 1 or 2 Avocados
- 1 slice whole-wheat bread (toasted)
- 1 egg
- 1 salt (to taste)
You can fry the egg, then add it to the toast with avocado slices, put salt or pepper to taste. With just a few ingredients needed, this is an easy and healthy breakfast recipe.
Classic Omelet
Ingredients:
- Whisk eggs, water, salt, and pepper.
- Spray 8-inch (20 cm) non-stick skillet with cooking spray.
- When eggs are almost set on the surface but still look moist, cover half of the omelet with filling.
- Cook for a minute, then slide the omelet onto a plate.
- (Nutrients per serving as per without filling)
Cinnamon Pancakes
Ingredients:
- 1 1/2 cups buckwheat flour (organic)
- 1/2 cup gluten-free flour (all-purpose)
- 2 teaspoons baking soda
- Optional: 1/8 teaspoon ground cinnamon
- 1 teaspoon salt
- 2 cups coconut milk (or almond milk, soy milk, or another dairy-free milk of your choosing)
- 2 large eggs (lightly beaten)
- 2 tablespoons maple syrup
- 2 tablespoons olive oil (extra-virgin, cold-pressed if available)
- 1/2 teaspoon vanilla extract (make sure it’s pure; imitation varieties can contain gluten)
- 1 to 2 tablespoons coconut oil (virgin, for cooking and serving)
In a medium-large mixing bowl, combine the flour, all-purpose gluten-free flour, baking soda, optional ground cinnamon, and sea salt. Set aside. In another bowl, whisk together the coconut milk, lightly beaten eggs, maple syrup, olive oil, and pure vanilla extract.
Add the wet ingredients to the dry and stir until mostly smooth. Let the batter sit for 10 to 15 minutes to allow the flour to absorb the liquid slightly. Grease a skillet or pan with coconut oil and heat over medium heat. Add the batter, about 1/4 cup at a time, to the hot skillet and cook each side for 1 to 2 minutes, flipping with a spatula when small bubbles appear on the surface of one side.
Quinoa Breakfast Bowl
Ingredients:
- 2 cups whole milk (or almond, soy, coconut, or skim!)
- 1 1/2 cups cooked quinoa (cooked with 1 teaspoon of salt)
- 1 teaspoon vanilla extract
- 1/2 cup blueberries
- 2 tablespoons sugar (or honey)
Cook the quinoa according to package directions, adding in a teaspoon of salt. Heat the milk in a small saucepan. Add the vanilla, sweetener, and quinoa, cook for a few minutes, until the quinoa is warmed through then place the hot cereal in two bowls. Top with fresh blueberries and serve right away!