Eat breakfast like a king, lunch like a prince and dinner like a beggar!
But thanks to our super-busy lifestyle, we hardly get time to have a healthy and hearty breakfast. And even if we do, we end up gorging on something unhealthy such as a bagel or a doughnut.
So what are the perils of skipping breakfast or having unhealthy foods first thing in the morning?
- 27% higher risk of risk of succumbing to a cardiac event
- High insulin resistance – in other words, diabetes
- Surging cholesterol levels
- Unexplained weight gain
- Dipping energy levels throughout the day
- Bad mood
- Higher indulgence in unhealthy bingeing
- Poor cognition
And the list keeps going on and on…
So, why do people skip breakfast?
The most common excuses offered by people are:
- I don’t have time
- I have no appetite
- I am on a diet
- I workout in the morning and cannot eat or else I will feel lethargic or cramp up
Thus keeping in mind these issues, we have come up with a list of easy to fix and healthy breakfast recipes that will give both your body and your taste buds a boost!
Studies show that omelet eaters are usually self-disciplined, are you too?
Goat cheese and spinach omelet
A breakfast you can complete making rather quickly!
Preparation time: 10 minutes, cooking time: 2 minutes
The good thing about omelets is that you can use anything as filling for your omelet.
But, here we will look at how to use spinach as filling for your omelet to make it a healthier breakfast.
- Rinsed baby spinach (2 cups)
- Crumbled goat cheese (2 tablespoons)
- A large egg
- Chopped scallion (1 tablespoon)
- Egg whites (2 large)
- Hot red pepper sauce (1/4 teaspoon)
- Salt (just a pinch)
- Grounded black pepper (just a pinch)
- Olive oil (1 teaspoon)
- Take a saucepan and put 2.5 cms (1 inch) of water to it, increase the heat so that water boils.
- Put the spinach into the water and let it boil for 30 seconds so that spinach wilts.
- Drain the water, press the liquid out of spinach, and chop it coarsely.
- Take a small bowl, put chopped spinach into it and add scallion and cheese to it. Stir well.
- Take a medium bowl; add egg whites, salt, egg, pepper, and hot sauce to it. Briskly blend all the ingredients together using a fork.
- Put oil into a non-stick skillet and heat the oil over medium-high heat till the time oil gets hot. Pour in the egg mixture you just prepared, spread it so that it covers the skillet and then sprinkle spinach mixture on the omelet. Continue cooking till the bottom becomes golden. This whole process of cooking the omelet is likely to take less than a minute to complete.
- Now using the spatula, fold about 1/3 part of the omelet on both sides and transfer the omelet to a plate.
- Calories – 235
- Protein – 20 grams
- Fat – 15 grams
- Carbohydrates – 4 grams
- Fiber – 1 gram
As we can see, this breakfast is high in proteins and fats (while less on carbs) and takes just about 12 minutes to prepare.
Let us look at the main ingredients and their ability to improve our health.
Spinach can help in improving blood glucose levels in people suffering from diabetes, lower blood pressure, and reduce the risk of cancer. Additionally, it may reduce the chances of developing asthma and improve bone health.
Moreover, a hundred gram serving of spinach contains enough vitamin C to meet 34% of your daily requirement.
Did you know – Goat cheese predates recorded history. In Homer’s Odyssey (ancient Greek epic poem), the Cyclops made cheese from goat’s and sheep’s milk
Apart from its crumbly texture and tangy taste, it is also a healthy option when you are purchasing cheese.
It is a good source of healthy fats, which facilitate the absorption of nutrients by our body. Goat cheese also contains calcium that helps in building bones and strengthening our skeletal system.
Aged, raw goat cheese also contains probiotics. These probiotics can improve gut health, assist in reducing allergies, improve immunity power, and lower inflammatory reactions.
It is also a good source of calcium, protein, and iron. These together assist in bone formation.
Did you know – Scallions are believed to have originated from the ancient city of Ashkelon, which is in modern-day Israel.
These are low in calories, can enhance immunity, and shrink fat cells.
Moreover, they are also a good source of fiber, which means you will feel full for a longer duration. Scallions are rich in vitamin K, which play an important role in blood clotting.
Another important thing about scallions is that it can improve our immunity.
This was proven during a study on mice by National Institute of Vegetable and Tea Science. Those mice which were fed scallion had better immune functions as compared to other mice.
Improvement in heart health is another important benefit of adding scallions to your omelet. This was proven in an animal study performed by Center of Herbal Resources Research, Korea.
It was found that scallion extract reduced triglycerides, total cholesterol, and LDL cholesterol. All of them are considered as risk factors for heart diseases.
Eggs are a good source of protein. Additionally, they have all the 9 amino acids (these are used for building and repairing tissues and muscles) that our body needs.
Eggs also promote heart health due to the presence of nutrients like choline and betaine. Additionally, during breastfeeding and pregnancy, a good supply of choline is necessary as it helps in normal brain development.
They are also rich in Vitamin D, which is useful for protecting bones and preventing problems such as rickets and osteoporosis.
Did you know – Olive tree probably originated in Asia Minor (which is presently modern Turkey)
74% of olive oil is oleic acid, which can help in reducing inflammation. Additionally, it may have beneficial effects on genes that are linked to cancer.
Apart from olive oil, it also contains anti-oxidants that can help in fighting inflammation and in preventing blood cholesterol from oxidizing.
It is worth mentioning here that cholesterol dangerously building up on your artery walls is usually oxidized. Both of these are important factors for heart diseases.
Stats reveal that nowadays people are drinking more smoothies and fruit-based smoothies comprise 83.4% of the global market!
Preparation time: 5 minutes, cooking time: 0 minutes
Flaxseeds are something which many people will think is an unusual addition to a smoothie. But, in reality, they blend perfectly in this smoothie and are a good source of fiber to have in your breakfast.
- Whole flaxseeds (2 tablespoons)
- Orange juice (1/2 cup)
- Vanilla yogurt (1/2 cup), non-fat
- Frozen mixed blueberries or berries (1 cup), unsweetened
- Sliced small banana (1 piece)
It is more than just a smoothie…
Did you know – In the 17th century Russia the Tsar’s table comprised of dishes that were prepared with flaxseed oil
This fact has been confirmed in animal studies where it was found that inflammation in arteries was significantly reduced. It was also noticed that these fatty acids helped in reducing tumor growth in those animals. Flaxseeds are a good source of omega-3 fatty acids which prevent deposition of cholesterol in heart blood vessels.
These are also rich in lignans, which can help in reducing the risk of cancer. Lignans are a form of plant compounds which have estrogen and anti-oxidant properties.
These properties in turn help in reducing cancer risk. It is worth mentioning here that flaxseeds have 800 times greater concentration of lignans as compared to other plant foods.
In addition to it, a Canadian study shows that women eating flaxseeds had 18% lesser likelihood of developing breast cancer.
Dietary fiber is also an important constituent of flaxseeds. As for instance, just 1 tablespoon of flaxseeds has about 3 grams of fiber. This will meet 8 to 12% of your recommended intake of fibers.
This fiber bulks up stools, which in turn helps in regularizing bowel movements and prevents constipation.
Blueberries are a rich source of anti-oxidants, which protect our body from damage to cellular structures. Such damage can result in diseases like cancer.
Studies show that intake of 50 grams of blueberries on a daily basis can help in lowering oxidization of LDL cholesterol. During the study, it was noticed that a reduction of 27% in oxidization occurred in obese participants.
Blueberries are also good for lowering blood pressure levels. This was found in another study in which obese people had participated. When they consumed 50 grams of blueberries for 8 weeks, there was a 4 to 6% reduction in their blood pressure.
Fibers have several health benefits and bananas are a good source of dietary fiber. As for example, if you take a medium-sized banana then it will provide 3 grams of fiber.
Potassium is one mineral which our body needs for controlling blood pressure levels. If you take a medium-sized banana then it will meet 9% of your daily potassium requirement. Moreover, studies show that potassium can lower heart disease risk by almost 27%.
The high amount of potassium in bananas is also good for your kidneys. This has been proven in a study. Studies show that women eating bananas two to three times every week had 33% lesser chances of developing kidney diseases.
To start with, it is rich in calcium which is important for healthy bones and teeth. As for instance, one cup of yogurt (containing 245 grams) will easily meet 49% of your calcium needs in a day.
Yogurt can also improve your digestive health since few types contain probiotics. Moreover, probiotics can also lessen the symptoms of irritable bowel syndrome. In a study, it was found that after taking yogurt for 3 weeks, IBS patients experienced improvement in stool frequency and bloating.
How to make the smoothie, which takes less than a minute!
- Put flaxseeds into a dry blender and blend properly so that you get a fine powder.
- Add yogurt, orange juice, banana, and mixed berries to it. Blend all the ingredients until its creamy and smooth.
- Calories – 200
- Protein – 5 grams
- Fat – 5 grams
- Carbohydrates – 36 grams
- Fiber – 7 grams
If you are looking to have a breakfast that takes 5 minutes to prepare and is high in carbohydrates and fibers then this smoothie will be right for you.
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