Have you heard the well-known phrase “Breakfast like a King, Lunch like a Prince and Dine like a Pauper”?
It emphasizes the significance of the breakfast, as the most important daily meal, so it should never be skipped but should be rich in protein, fiber, and fat.
A healthy breakfast will provide numerous health benefits, such as:
-- Increased energy ( The breakfast is the time when we break the night fast, so it is the time when we need to regulate blood glucose levels. This will fuel the body and brain, fight fatigue, and energize the body)
-- A healthy weight (A well-balanced breakfast will keep you satiated longer, stabilize blood sugar, and help you regulate your body weight. )
-- Important vitamins and minerals (a healthy breakfast will supply the body with the needed vitamins and minerals, and thus support metabolism, strengthen the bones, boost the immune system, and support proper growth and maintenance. )
-- Improved concentration ( A healthy breakfast will boost attention, creativity, concentration, productivity, problem-solving skills, hand-eye coordination, and keep you alert during the day.
-- Better mood ( Having a healthy breakfast in the morning will boost energy levels in the body, fight tiredness, lower tension, and stress, and improve mood.)
Therefore, forget about the bagels, cereals, and toasts, high in refined carbohydrates, and low in nutrients and fiber, and start consuming some of the following healthy options:
Enjoy eggs in all forms, make an omelet, boil them, or add some herbs and veggies to the scramble, or prepare an omelet on top of cooked quinoa and sautéed greens.
- Green protein smoothie
This is a delicious portable breakfast. Just mix protein and some greens, and enrich the flavor with oats, seeds, nuts, etc.
- Overnight Oats
This is a simple and versatile breakfast, which can supply the body with the needed nutrients. You can add some protein powder to boost its properties or replace the Greek yogurt with coconut one.
- Grain-free pancakes
This is a fantastic recipe, whose main ingredients are a banana and eggs.
- 1 large banana
- 4 eggs
- ½ teaspoon cinnamon
- 1 teaspoon vanilla
- ½ cup almond meal
Mix the ingredients in the blender, and pour a few tablespoons of the mixture onto a greased skillet. As soon as it bubbles, flip it over.
- Chia pudding
This is a low-carb, grain-free meal, that regulates blood sugar, and is a perfect start of the day. Just mix non-dairy milk, maple syrup, and chia seeds, leave the mixture overnight, and in the morning, add toppings like vanilla extract, nuts, seeds, cinnamon, or blueberries.
- Egg and avocado
Mix some chopped avocado, and chopped boiled eggs, and season with pepper and sea salt. The vitamin B5bfrom the avocado will reduce stress, and the meal will optimize the levels of fiber, fat, and protein in the body.
We suggest the following simple and basic recipe:
- 1/2 cup rolled oats
- 1 tablespoon coconut oil
- 1 cup water or nut milk (almond, coconut)
- 1/2 apple or pear chopped into small pieces
- ¼ teaspoon cinnamon
Mix the water and the oats in a saucepan, and add the cinnamon, coconut oil, and chopped pear or apple. Boil, and then leave to simmer a bit. Then, just add nuts, maple syrup, coconut flakes, nut butter, or ground flax.
- Grain-Free Banana Bread
Warm the banana bread up, and top it off with some nut butter or your favorite topping.
Add a scoop of vegan vanilla protein powder to some coconut yogurt, and top with sunflower, pumpkin seeds, sliced banana, hemp, and fresh berries.
- Chia Cereal
This is a combination of chia, buckwheat grouts, and hemp, and you should just add some hot water or non-dairy milk.