Okay so we know you know this, but seriously, never skip your breakfast. Eat breakfast every single day because if you don’t, your body goes into starvation mode and your metabolism slows down to conserve energy.
You should also remember that the more substantial your first meal of the day is, the better. Studies show that people who skip breakfast are more likely to put on weight as compared to those who don’t. So, take some time to eat your breakfast and lead not only a healthy lifestyle but also look and feel good while at it.
To help you out, here’s some our favourite healthy and energy-boosting recipes:
1. Quick and Healthy Oatmeal
A one-cup serving of oatmeal contains about 25 grams of complex carbohydrates and 4 grams of fibre. These two ingredients will keep you energised and full through noon. Add syrup or soy milk for flavour.
Ingredients:
- 1 cup soy milk or water
- 1/2 cup old-fashioned oats
- 1/2 cup blueberries or raspberries
- 1 tablespoon of maple syrup
Directions:
- Mix the milk or water and oats in a medium saucepan over medium-high heat and bring to boil. Adjust liquid amount to reach desired consistency and reduce the heat to love and simmer for 5 minutes.
- Serve topped with the berries and maple syrup.
- 2 large eggs
- 1 tablespoon low-fat milk
- 1 teaspoon chopped fresh cilantro
- 1/8 teaspoon kosher salt
- Dash of coarsely ground black pepper
- Cooking spray
- 1/2 teaspoon butter
- 4 tablespoons reduced-fat shredded cheddar cheese, divided
- 2 fat-free flour tortillas, heated
- 4 tablespoons chopped seeded tomato, divided
- 2 tablespoons bottled chunky salsa, divided
Directions:
- Whisk the first 5 ingredients in a medium bowl.
- Coat a medium nonstick skillet with cooking spray, and melt butter over medium heat. Add the egg mixture, and stir with a heatproof rubber spatula to scramble.
- Sprinkle 2 tablespoons of cheese down the centre of one tortilla; top with half of the scrambled egg, 2 tablespoons of tomatoes, and 1 tablespoon of chunky salsa.
- Roll up burrito-style (fold bottom up and sides to center). Repeat with remaining ingredients.
3. Berry Parfait
Breakfast that tastes like dessert? Now that’s our kind of morning! A healthy and delicious yoghurt parfait consists of plenty of protein for a slow release of energy throughout the day. Topped it of with fresh fruits and muesli for more flavour. Note that you can choose the berries according to your own preference.
Ingredients:
- 1 lb strawberries
- 2 cups low fat vanilla yoghurt
- 6 tablespoons of muesli cereal
Directions:
- Cut strawberries into quarters and divide half among 4 glasses.
- Divide 1 cup low fat vanilla yoghurt and 3 tablespoons of muesli cereal evenly among glasses. Top with slice berries.
- Repeat with remaining berries, yoghurt and muesli.
4. Omelette and toast
It doesn’t get any easier and cheaper to make than this classic. Loaded with spinach and tomatoes, it’s filling, tasty and healthy!
Ingredients:
- 1 egg
- 2 egg whites
- Spinach
- Tomatoes
- A sprinkle of shredded mozzarella
- 2 slices of whole wheat toast
Directions:
- Cook up an omelet made with 1 egg, 2 egg whites, spinach, tomatoes, and a sprinkle of shredded mozzarella. Eat it with 2 slices of whole wheat toast.
5. Multigrain Blueberry Waffles
High in fibre and low in fat, these multigrain waffles are perfect for Sundays. Note, the ingredients below makes for 8 waffles.
Ingredients:
- 1 1/2 cups of whole grain pastry flour
- 1/2 cup rolled oats
- 1/2 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1 2/3 cups of fat-free milk
- 2 egg whites
- 3 tablespoons of packed brown sugar
- 1 tablespoon of vegetable oil
- 2 cups of blueberries
- 1 1/2 sliced strawberries
- 1/2 cup maple syrup
Directions:
- Preheat the oven to 200°F. Coat a baking sheet with cooking spray.
- In a large bowl, mix the flour, oats, baking powder, baking soda and salt.
- In a medium bowl, mix the milk, egg whites, brown sugar and oil. Add to the flour mixture and stir just until blended. Fold in 1 cup of the blueberries.
- Coat a nonstick waffle iron with cooking spray. Preheat the iron.
- Pour 1/2 cup of the batter onto the centre of the iron. Cook for 5 minutes or until waffle is golden. Place waffles on the prepared baking sheet and place in the oven to keep warm.
- Repeat with remaining batter for more waffles.
- Place a small saucepan over medium heat, mix the remaining 1 cup of blueberries, strawberries and maple syrup together and cook for five minutes or until the berries are soften and the mixture is hot. Serve with the waffles.
6. One-Minute Cheesy Mushroom Scramble
Including prep and cook time, this scramble will take less than 5 minutes of your time. Serve with a glass of fresh orange juice for an energy booster.
Ingredients:
- 3 eggs
- 1/2 cup pre-sliced fresh mushrooms
- 1 ounce of 2% shredded mozzarella
Directions:
- Crack eggs into bowl. Whisk eggs to break yolks.
- Add mushrooms and cheese.
- Add eggs on hot nonstick pan and cook and scramble until firm.
7. Honey Grapefruit with Banana
Perfect for breakfast or a side dish at brunch, this tangy tropical fruit salad is also one of the best foods for weight loss as grapefruit has an effect on insulin, the highest water concentrations of water and its juice fills you up fast, preventing overheating of the body.
Ingredients:
- 1 (24-ounce) jar of refrigerated red grapefruit sections (about 2 cups)
- 1 cup sliced banana
- 1 tablespoon fresh chopped mint
- 1 tablespoon honey
Directions:
- Drain grapefruit sections, reserving 1/4 cup juice.
- Combine grapefruit sections, juice, and remaining ingredients in a medium bowl. Toss gently to coat. Serve immediately, or cover and chill.
8. Turkey Bacon and Jalapeño Egg Sandwich
Inspired by the classic McMuffin, this version is so much better for you because it calls for organic eggs, whole-grain English muffin, reduced-fat cheese and metabolism-booting jalapeño pepper.
Ingredients:
- 1 piece of turkey bacon
- 1 whole-grain English muffin, split
- 1 large organic egg
- 1/4 ounce reduced-fat cheddar, shredded
- Pepper
- 1/2 small jalapeño, thinly sliced
- 2 thin slices red onion
- 1 thick slice tomato
- 4-5 sprigs fresh cilantro
Directions:
- Warm a skillet over medium heat. Cook the bacon until crisp. Set aside.
- Place muffin, cut-side down, in skillet. Press to toast. Set aside.
- Cook egg for about 30 seconds. Sprinkle with pepper and cheese. Cook until set. Transfer egg to muffin half. Top with the bacon, jalapeño, onion, tomato, cilantro, and second muffin half.
9. Sun-Dried Tomato, Goat Cheese and Fresh Basil Frittata
Enjoy the Mediterranean flavours with of this veggie-filled frittata that is loaded with protein, antioxidants and calcium.
Ingredients:
- 1 tablespoon olive oil
- 1 cup minced onion
- 4 large eggs
- 2 egg whites
- 1/4 teaspoon pepper
- 3 ounces sun-dried tomatoes, packed without oil
- 1/4 cup (2 ounces) goat cheese
- 1/4 cup basil chiffonade
Directions:
- Step 1: Sauté vegetables. Preheat the oven to broil. Heat 1 tablespoon olive oil in the skillet over medium-high heat, and add 1 cup minced onion. Cook until the onion is translucent.
- Add the egg mixture to pan. Whisk together 4 large eggs and 2 egg whites, and season with 1/4 teaspoon pepper. Pour the egg mixture over the onions, patting down any lumps with a wooden spoon. Scatter 3 ounces sun-dried tomatoes, packed without oil evenly over the pan surface.
- Add cheese and put in broiler. Distribute 1/4 cup (2 ounces) goat cheese over the top of the frittata, then place the skillet under the broiler for 2 minutes, until the frittata rises slightly and becomes light and settled. Remove from broiler and top with 1/4 cup basil chiffonade.
- Plate and serve. To remove the frittata from the iron skillet, place a large plate over the top of the pan, invert the frittata onto the plate, and cut it into wedges. With a nonstick skillet, slide the frittata onto a serving plate, then cut into wedges.
10. Berry Breakfast Smoothie
Wake up to a delightfully delicious blend of banana, strawberries, blueberries and peanut butter. Packed with protein and fibre, this smoothie will give you a better start to your day as compared to coffee.
Ingredients:
- 1 cup frozen unsweetened raspberries
- 3/4 cup chilled unsweetened almond or rice milk
- 1/4 cup frozen pitted unsweetened cherries or raspberries
- 1 1/2 tablespoon of honey
- 2 teaspoon of finely grated fresh ginger
- 1 teaspoon of ground flaxseed
- 2 teaspoon of fresh lemon juice
Directions:
