18 Tips To Improve Your Health With Breakfast!
We’ve all heard the utterance that “breakfast is the most important meal of the day”. Breakfast really is key to starting the day right, so if you’re not accustomed to eating in the morning, here are 18 ways to start the day with nutritional food that will energise you until lunch or after!
#1 Poached Eggs
Poached eggs are lower in fat and calories than scrambled or fried eggs as typically they are cooked with no butter or oil like the other methods usually are. They retain the protein and taste just as delicious, if not more. On top of that, they’re cooked at boiling point whereas fried or scrambled eggs are cooked at higher temperatures, which means they can produce toxins, known as AGEs.
Photo: Simply Gourmet in Southie
#2 Quinoa Porridge
Firstly, this type of porridge is gluten-free for any coeliacs out there, not to mention quinoa provides high quality protein, essential amino acids and smart carbohydrates, which slowly release energy. It also happens to be really low in fat!
#3 Green Fritters
A mixture of eggs and green vegetables such as broccoli and courgettes with dill, fried on the pan for 3-4 minutes, green fritters are an excellent way to begin the day. Without having to try too hard, you’re consuming plenty of the greens most of us are lacking in our diet as well as a healthy source of protein from the eggs.
Photo: BBC Good Food
#4 Porridge and Blueberry Compote
High fibre oats are mixed with Greek yoghurt, which is apparently one of the best foods we can ingest in the morning. Yoghurt is full of probiotics that wards off stomach issues and colds, basically fortifying your immune system as a whole. The blueberry is the king of all fruits, as they have the highest level of antioxidants and consist of 85% water and hardly any calories.
Photo: BBC Good Food
#5 Salmon and Eggs
This is a seriously protein-packed punch of energy to set you up for hours. Omega-3 fatty acids, antioxidants, vitamins B & C, folate, selenium and thiamine are all abundant in this tasty, hearty breakfast.
Photo: Food Network
#6 Breakfast Muffins
Many people see a carbohydrate-based food and mistakenly assume they should stay away from it if they want to be healthy. Carbohydrates are a necessary and healthy part of our diets once eaten in moderation. They slowly release energy, plus you can get plenty of wholemeal muffins now that can be eaten with fruit, eggs or fish for a satisfying and healthy meal.
Photo: BBC Good Foods
#7 Moroccan Eggs
Researchers at the University of Purdue have found that eating an egg with raw veggies is highly beneficial, more so than eating them separately during the day, as the egg helps you process more carotenoid, which helps prevent cancer and eye diseases.
Photo: 24 Carrot Life
#8 Fruit and Nut Bread
This is a perfect mix of slow releasing carbohydrates, vitamin-enriched fruit and all rounder food wonder, nuts. Walnuts are one to look out for, as they have cancer fighting properties, rare antioxidants, help heart health, contain neuroprotective compounds and more!
Photo: Jenny Can Cook
#9 Pepper, Onion, Tomato & Mushroom Omelette
Omelettes are a perfect blend of protein, Omega-3 fatty acids and the added benefit of whatever you add into them. In this case, onions have high levels of biotin and vitamin C as well as inflammation-reducing properties. Vitamins A & B, potassium and folate are plentiful in peppers, while tomatoes are rich in folic acid and vitamin C also. Shiitake mushrooms in particular as they boast so many benefits, from helping to prevent cancer to aiding weight loss and helping heart health.
Photo: Jenny Magazine
#10 Fruity Granola
While many shop-bought granola is full of sugar, you can still find a variety that are unsweetened aside from the fruit’s natural sugar, honey or maple syrup. Oats in granola is a great source of whole grain fibre, while the fruit is enriched with vitamins, potassium and folic acid.
Photo: BBC Good Food
#11 Banana Bread
Banana bread tends to be made with whole grains, nuts and bananas as core ingredients. This means they are fibre and mineral enriched, have potassium and vitamins A & C. The nuts and olive oil are healthy fats that we also do need, so don’t fret over having something that tastes like comfort food!
Photo: Betty Crocker
#12 Buddha Breakfast Bowl
You can concoct either a sweet or savoury version of these health saviour meals. For the savoury, mix quinoa with poached eggs, avocado, kale, pepper, spinach and whatever other fruit you desire. Avocados alone do wonders, from lowering cholesterol to containing heart healthy monounsaturated fats and piles of potassium. For the sweet version, mix acai powder with berries and probiotic yoghurt!
Photo: By Rosie
#13 Pineapple, Cranberry, Ginger & Walnut Oatmeal
Pineapple is fibre packed, as well as having vitamins C & B6 and beta carotene, while cranberries keep the urinary tract healthy and help prevent cancer and gum disease. Ginger as we know is an all-round healer, as it boosts our immune system overall, and walnuts supply vitamin E, control our weight and have powerful antioxidants.
#14 Spinach Frittatas
We all know spinach is a superfood, given Popeye was the face of it throughout our childhood. High in zinc, iron, calcium, potassium and folate among vitamins A, C, E & K, we really should be stuffing spinach in everything and anything. Alongside this, the eggs give us a steady amount of protein, vitamins B & D.
Photo: Search Onion Rings and Things
#15 Healthy Breakfast Burrito
When you think of burritos, you usually think of a delicious but fatty treat. In fact, you can easily prepare them healthily so they give you a slow-energy release, with protein, healthy fats, plenty of vitamins and minerals. Include fish or lean meat if you prefer, spinach, broccoli, kale or other greens you love, boiled or poached egg, pepper and quinoa, nuts or avocado!
Photo: Two Healthy Kitchens
#16 Almond and Berry Greek Yoghurt
Almonds provide those essential healthy fats fibre, magnesium, vitamin E and protein. Berries provide antioxidants, fibre and anti-cancer properties such as ellagic acid. Lastly, as you know, probiotic yoghurt kills the bad bacteria and microbes while producing healthy bacteria in our bodies.
Photo: The Smoothie Lover
#17 Spinach, Grape and Coconut Smoothie
Given we have gone over all the health benefits of spinach, from providing iron to supplementing your protein intake, let’s move on to how it works in sync with coconut and grapes. Grapes promote eye health, heart health, balance our blood pressure and blood sugars. Coconut is another food god, increasing healthy cholesterol and lowering the unhealthy cholesterol!
#18 Honey and Banana Wholemeal Toast
Honey is antibacterial and antifungal, reduces ulcers and gastrointestinal issues and soothes the throat too. Add potassium-packed bananas on wholemeal toast, or cinnamon atop apple slices, berries or nuts of your choice. Yum!