Although breakfast is considered to be the most important meal of the
day, many people skip it because they feel pressed for time before they
go to work or school. Out of those who do eat breakfast, many choose
convenience over nutritional value and choose to eat a doughnut, pastry
or a fast-food breakfast sandwich.
1. Peanut Butter Pita
Peanut butter is high in protein, which is an ideal nutrient to
consume in the morning. Studies show that a protein-packed breakfast
will make you feel full for a longer period of time and, therefore, will
reduce your cravings for snacks throughout the day. It will also reduce
the brain signals related to food motivation and reward-driven eating.
To make this meal, spread some peanut butter on whole wheat pita and
top with some banana slices and wheat germ, which is a good source of
iron and zinc. You can stuff everything inside the pita pocket to make
it easier to transport and you can also experiment with different types
of nut butters and fruits.
2. Peanut Butter Waffle
Instead of drenching your waffle in butter and syrup, spread some
peanut butter on it. It would be best to make your own waffle, but if
you have to use the frozen kind, choose a waffle that contains whole
grains, which will stabilize your blood sugar and will make you feel
fuller, longer. To add a little pizzazz, sprinkle some chopped nuts or
raisins on top.
3. Egg Sandwich
Those egg-and-muffin sandwiches that you get at fast-food restaurants
are full of fat, particularly saturated fat. Make your own egg sandwich
instead, with a whole wheat English muffin or whole wheat bread. Use
the entire egg, including the yolk, which contains the muscle-building
vitamin B12. You can even add a few slices of turkey-bacon for a protein
boost, or substitute your egg with tofu for a vegetarian breakfast.
4. Cereal And Yogurt
Cereal and milk is a great breakfast, but it’s a little tough to eat
while commuting to work. Instead of using milk, mix bran flakes or
granola clusters into a container of yogurt. Yogurt is high in calcium,
phosphorus, vitamin B12 and protein and, it also contains live bacteria
cultures that can rev up your immune system.
5. Vegetarian Breakfast Burrito
If you want to add a little kick to your morning, try this breakfast
burrito. In a whole wheat tortilla, roll up some slices of a hard-boiled
egg, green peppers and avocado. For a spicy kick, add a spoonful of
salsa, which is full of vitamin C. What makes this breakfast fun is that
you can mix and match different fillings.
6. Veggie Egg Scramble
If the breakfast burrito doesn’t satisfy your egg craving, make this
instead. While a traditional omelet may require extra time and care,
it’s a lot faster to scramble some eggs and throw in the same
ingredients you would use in your omelet. Use vegetables like green
peppers, olives and mushrooms. Add in tomatoes, which are heart healthy
and whatever other vegetable you like.
7. Vegetable Pancakes
This breakfast options ensures that you get a daily serving of
vegetables. Combine a half-cup of flour with an egg and a quarter-cup of
milk. Add in carrots, zucchini, cabbage and some scallions for a little
zest. Carrots are a good source or carotenoids, which the body turns
into vitamin A, while zucchini is a good source of vitamin C and cabbage
can lower your cholesterol levels.
Although you may not have time to make a batch of pancakes in the
morning, you can make them ahead of time and freeze them. You can also
add in any other vegetables you choose.
8. Brie-Raspberry Panini
Studies show that eating cheese for breakfast may help to lower your
cholesterol levels. So melt some brie or some mozzarella on whole wheat
bread and add some raspberry preserves or, better yet, fresh
raspberries. Raspberries are high in vitamin C, magnesium and fiber and
contain antioxidants that can prevent the development of macular
degeneration and even cancer.
9. Blueberry Scones
Scones are delicious and a little indulgent, so in order to put a
healthy spin on them, fill them up with fresh blueberries, which are
rich in antioxidants. Use whole wheat flour, oats and flaxseed to get a
dose of fiber and omega-3 fatty acids. Make a few variations with
cranberries, which prevent bacteria from attaching to the urinary tract
and stomach lining, and blackberries, which are a good source of vitamin
E, vitamin C, vitamin K, folate, potassium and magnesium. Whip up a
batch of these for the week, so you have a breakfast treat you can grab
and eat on the go.
10. Strawberry-Banana Smoothie
Strawberries are a good source of vitamin C and antioxidants, and
bananas are a good source of potassium and fiber. Blend a handful of
strawberries and a frozen banana with one cup of cow’s or soy milk and a
spoonful of protein powder. This smoothie is great by itself or when
paired with any of these quick and healthy breakfast ideas.
Make sure you do a little prep work the night before or sometime
earlier in the week for some of these breakfast ideas to help save you
time. The great thing about these quick and healthy breakfasts is that
most of them don’t require you to sit down and eat them with utensils.
Source : http://www.symptomfind.com/nutrition-supplements/quick-and-healthy-breakfasts/
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