Get Your Glow On With These Healthy Breakfasts May 2, 2017 by Sarah (Day Styles)
People are busy these days juggling their partner, family, a job (or two), and a social life! As a result, many of us may not have the time to eat healthy lunches or dinners - let alone grab breakfast before we rush out the door in the morning! But, for most people, just gulping some coffee in the morning doens't do much for our health or our appearance. No one wants to look tired, dry, or greasy in the morning, but how do we get a good breakfast? It may come as a surprise to find out that eating healthy doesn't need to take up that much time. Set yourself up for a busy day properly with one of these six quick (and healthy) breakfasts!
Overnight oats are a quick and easy breakfast because you prepare them the night before. Grab some regular rolled oats, milk, chia seeds, peanut (or another nut) butter, and a natural sweetener (like honey or maple syrup). Take a 16 oz. (500ml) mason jar and add 1 cup of milk (or almond milk), 3/4 tbsp chia seeds, 2 tbsp peanut butter, and 1 tbsp of sweetener. Stir it up vigorously and then add ½ cup of oats and stir again to cover the oats evenly. You’re done! Pop the lid on the mason jar and put in the fridge overnight for at least six hours. The next morning, if you have time you can chop up some fresh fruit (bananas and berries are lovely with this recipe) and put on top with some extra chia seeds or flaxseed. Or just grab the jar and, voila, breakfast in five seconds. When you make overnight nights, keep in mind that you need to eat them the next morning. The only downside is that they won't keep, but you'll never have to make breakfast when you wake up!
Avocado on Toast
This is another hearty breakfast done in just a minute! Put a couple pieces of whole-grain bread in the toaster and grab one or two ripe avocados (they should be firm and pliant but not squishy or hard). The easiest way to peel an avocado is cutting it in half around the central seed and then taking each half in one hand and twisting it gently apart. Then you can scoop out the avocado with a spoon. Take a small bowl and mash the avocado with a fork, leaving it chunky, then add a squeeze of lemon juice, olive oil, salt, and pepper to taste. Spread the avocado on your toast and you’re done! Avocados are surprisingly filling and contain a ton of vitamins, fiber, and potassium as well as a lot of the good types of fats proven to lower the risk of heart disease. If you need to double down on protein and have an extra 5 minutes, add a soft-boiled egg, making this easy meal even better.
This tasty snack takes just a few seconds. Core an apple and cut it into slices. Spread your favorite nut butter on one apple slice (we love almond butter for this!) and sprinkle some granola on the nut butter. Place another apple slice on top and, voila, you have a fast, nutritious breakfast. Don't worry - you can eat more than one! Eating apples in the morning gives your body a steady boost of energy as you digest the glucose - it’s better than caffeine if you give it time, helping you walk up naturally, and there’s no caffeine crash! Apples are also are rich in soluble fiber, which helps decrease the amount of cholesterol in your arteries, and the nut butter provides us with protein and healthy fats which keep you from feeling hungry an hour later. You'll feel full for at least a few hours, and you have optimal energy for the day ahead.
Skinny Egg Omelet
Protein is important at every meal, but especially in the morning as it sets your day up properly and leaves you feeling satiated (and satiated all morning). This Skinny Egg Omelet is a quick recipe that provides you with great protein – all you need is two large eggs, cut vegetables (such as peppers, mushrooms, or tomatoes), and a jar of pesto. Beat the eggs in a small bowl (until it's the same color throughout) and pour them into a large non-stick skillet. Swirl it around so they spread out thinly across the entire pan. Depending on the size of the pan, the eggs need only 15 seconds to about 1 minute before it's cooked (you can sprinkle with seasoning or chives as well if desired.) Slide the eggs out of the pan using a spatula onto the countertop or a large cutting board. Let cool briefly (just until it's warm) and now use it as a "wrap." Fill with some veggies, leafy greens, pesto, salt and pepper to taste, and wrap it up! This recipe is also low in carbohydrates if you’re interested in a low-carb diet.
Sweet Breakfast Quesadillas
Breakfast quesadillas are a fun way to change up your breakfast! These are quick and easy to make and are great for taking on the go if you're in a rush. All you need is whole wheat tortillas, a nut butter, and fruit. Take two tortillas and spread 1 tbsp of nut butter on each. You can use any fruit you want, but we hear strawberries and bananas are the way to go. Spread the strawberries and bananas evenly across one tortilla and sprinkle with some cinnamon. Put the second tortilla on top (nut butter facing down) like a sandwich. Heat up a skillet and when it’s hot add the quesadilla. Flip once when the bottom is brown (about 2 minutes per side) and then when it's finished, cut into halves or quarters. It’s healthier and easier to eat than a crepe, and you're not going to be let down by this breakfast, especially if you have a sweet tooth!
These are a great breakfast food that you can make in advance and keep all week long in the fridge. This recipe is packed full of protein and is going to keep you full and satiated for hours! To prepare, you need lean chicken sausages, a package of eggs, red bell peppers, carrots, spinach, and basil. When you’re ready, preheat your oven to 375 degrees and grease a 12-cup muffin pan with coconut oil. Cook up some lean chicken sausage in a pan until they are no longer pink and then break up the sausage into "crumb" size pieces. In a bowl, combine the sausage with diced pepper, shredded carrots, spinach, and basil. In a different bowl, combine 10-12 eggs, salt and pepper to taste. Pour the egg mixture into the bowl with the sausages and vegetables and stir until everything is combined. Fill the muffin tray with the egg muffin mixture, measuring about 1/3 cup into each of the muffin holders and bake for 20-25 minutes, or until the eggs are cooked solid in the middle. It might sound like a lot, but once it’s baking you can clean up and, best of all, you’ll have a dozen egg muffins! You can keep them in an air-tight container for 3-4 days in the fridge. This is perfect for those who never have time to make breakfast.
Don’t just grab a coffee and a greasy bite on the way to work. These recipes can save you time and energy! Feel better all day by preparing some of these recipes in advance. The more energy you have, the less you’ll worry about making breakfast for the next day. Have a favorite recipe? Let us know in the comments.