Certain diets may call for skipping breakfast whereas some people may not have the time to eat. Whatever the reason, an early morning meal only helps the individual to tackle their daily tasks head-on. Since the body does not receive any nutrients or energy for almost ten hours during the overnight sleep, eating during the a.m. helps break the fast. High-fibre and protein-rich foods in the morning give a person a major portion of the nutrient requirements and energy for almost half a day.
Besides,
eating breakfast reduces the risk of heart disease, diabetes, and obesity. It
has been seen that those with healthy breakfast habits have a better metabolism
rate. They also tend to remain sharper throughout the day and have better energy
levels. People who eat breakfast are less likely to snack on unhealthy food
during the course of the day. As a result, it can be safely said that finding
time for breakfast has manifold benefits.
Seeds and fruits for a healthy
breakfast
Starting
the day right with a nutritious breakfast is extremely important. Having a
wholesome meal might sound boring and difficult but it does not have to be that
way. It does not even require time-consuming preparation to have a balanced
breakfast to kickstart your day. A combination of wholegrain bread, yogurt, some
fruit, nuts, or seeds can be a wonderful breakfast option and will take only a
few minutes to put together.
If you are in doubt about what kinds of seeds or fruits to include for the most important meal of the day, here's a guide. Fruits can be delicious and contain all kinds of vitamins, potassium, and fiber at the same time. A cup of fruits like oranges or grapes is high in vitamin C and can provide more than 100% of the recommended daily intake for vitamin C. Besides, fruits are also very filling due to their high fiber and water contents, and contain antioxidants that can help reduce disease risk.
Berries
like blueberries, raspberries, strawberries, and blackberries are lower in
sugar than most fruits, yet higher in fiber. In fact, they are also packed with
antioxidants called anthocyanins, which protect your heart and may help you age
better. Pair these with yogurt, oatmeal, or cottage cheese for a well-balanced breakfast
that can sustain you for hours.
Seeds are superfoods that have taken over the world of health nuts. They may look small and tasteless but they pack a punch when it comes to nutrients and fiber. Including even a spoonful of seeds in your breakfast makes a great difference. Chia seeds are small black (or white) seeds that are edible and full of omega-3 fatty acids, carbs, proteins, fiber, antioxidants, and calcium. Their flavor basically disappears when combined with other foods, so not only are they an invisible superfood, but they also help in weight control and keeping a healthy heart. These small seeds make you feel full for longer and feel energized. It is best to eat with oatmeal, yogurt, or mixed into baked goods.
Flaxseeds
have been around for a long time and have lasting health benefits. Like chia,
the seeds are rich in fiber, healthy omega-3 fats, and lignans. These yellow to
golden brown seeds produce healthy oils and protect against heart disease, high
cholesterol, diabetes, and some cancers. Quinoa is another superfood that
ensures your diet will have fiber, calcium, protein, and all nine essential
amino acids. The seed tastes like something between oatmeal and brown rice
while having a fluffy texture. It can be substituted for rice, stir-fries, and
salads.
10 must-try breakfast recipes
For
all those who aspire to eat a healthy breakfast, here are ten quick and simple
recipes for you to try. The list is a combination of Indian and International
breakfast foods so worry not, you will never be bored.
1. Poha
Poha is very easy to make and a vegan recipe, so there is no reason why you shouldn't try it. Since the flattened rice needs to be rinsed till it softens, it requires almost no cooking. Heat oil in a pan on medium heat and add the seasonings and the desired vegetables. Stir them until cooked and then add in the rinsed poha. Cover the pan and put it on low heat for 2 minutes. Squeeze in some fresh lemon juice and garnish with some cilantro.
2. Avocado toast
This breakfast is Instagram-worthy and delicious at the same time. For this, toast slices of your favorite whole-grain bread. Place half a ripe avocado over them and mash it with a fork. Season with Italian seasoning or just salt and pepper. Add an egg to them if you are looking for a more filling breakfast.
3. Upma
This is an easy South Indian breakfast that takes only 15 minutes to be ready. Made with semolina, spices, curry leaves, and nuts, it is not wholesome, but also delicious. In a pan, heat some oil and pop the mustard seeds, spices, and curry leaves. After a few minutes, add the fine semolina and then some water. Cover the pan and let it simmer until the consistency becomes thick and lumpy. And that's it.
4. Sprouts salad
Packed with dietary fibers and loads of vitamins, this sprouts salad might be the best food decision you make. Chop up some carrots, cucumbers, and lettuce, and toss them into a bowl along with sprouts. Add a dash of lemon juice and seasonings and your breakfast is served.
5. Masala omelet
The origin of this dish might be French but the Indian variation is a fun and easy breakfast food. Simply crack an egg or two into a bowl. Add some onions, green chilies, mushrooms, and chopped capsicums into it. Pour the mixture into a pan drizzled with hot oil or butter. Sprinkle seasonings to taste and it's done.
6. Overnight oats
These are for the times you know that the next morning is going to be buzzing. Soak quick-cooking oats or rolled oats in water, milk, or yogurt and refrigerate them. You can grab it in the morning and top it with fruits or dry fruits and be on your way to tackle the day.
7. Thepla
Give
it a whisk to make sure the spices are combined well. Combine half a cup of
curd, and some water, and knead the dough well. Once it resembles chapati
dough, add some oil before kneading it
for 5 more minutes. Roll it out and cook it like chapati and serve it hot.
8. Loaded smoothie
Made with cooked beets, apple cider, blueberries, coconut milk, cinnamon, and chia seeds, this smoothie is basically a dessert for breakfast. For increasing the nutrient factor, add some protein powder like spirulina to make it a loaded breakfast. Pour the smoothie into a travel mug to go and make your mornings hassle-free.
9. Quinoa fruit salad
In a large bowl, combine cooked quinoa, a diced mango, some strawberries, blueberries, and chopped pine nuts. Amp up the flavor by drizzling in a lemon vinaigrette. For the vinaigrette, whisk together olive oil, apple cider vinegar, lemon zest and juice, and sugar in a small bowl and toss with the fruits and quinoa. Garnish with mint leaves and serve it immediately. This breakfast is going to be filled with flavor and texture.
10. Yogurt parfait
A delicious breakfast that only takes a few minutes to prepare so that you can beat the morning rush. Start with thick and creamy yogurt, then layer it with granola and fresh berries. Keep layering for a couple more times and top with more fresh berries and a honey drizzle. Spruce up the parfait by adding some walnuts or chia seeds to it.
Final Thoughts
The
takeaway here is to never skip breakfast again. If you feel too tired for a
breakfast, try having a granola bar or tea, followed by a mid-morning snack to
keep the energy levels up. While opting for pre-packaged snacks, be sure to
read their labels for the sugar content and types of fats included. Being
healthy is never difficult, it requires just a little added attention to your
meals.
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