Based on Tamara’s request (my dear friend), I’ve been working lately on a few quick ideas for breakfast that will fuel you up with protein, vitamins and minerals for the day ahead. I hope you all busy people out there find just the recipes you’re looking for.
My mother used to tell me when I still was a stubborn teenager (the stubborn part is still there) that breakfast is the most important meal of the day. Right?! I kept answering to her on my way to school. All I wanted for breakfast back then was to sleep in a little longer – so no time for breakfast.
And now just look at me, I am not only suggesting that you should have a wide variety of plates for your morning routine, but I am telling you that having a nutritious breakfast gives you energy for the rest of your day. Besides, it’s linked to many health benefits like weight control and improved overall performance.
I do like to add some protein straight to my breakfast on those hectic days because I get the boost I need to keep me feeling full until lunchtime.
Here are a few of my recommendations for a quick, easy and healthy boost to start your day.
1. Kick-Start Your Day With a Sunny Side-Up Egg Sandwich
I love to start my day with this avocado and eggs sandwich because of its good fats and high protein content that keeps me full and energized for almost half of the day – especially on a crazy busy day. And let’s face it, they’re loaded with protein, vitamin D and choline, a very hard-to-get nutrient that may boost your memory.
This recipe is not a fancy one (we all know it) but it’s delicious, easy and quick to prepare and packed with protein. That day I felt having it with some goat cheese on top.
Bottom line: Did you know that calcium in cheese is better absorbed into the body with the addition of vitamin D rich eggs?
Besides, this sunny side-up egg recipe calls for fresh warm muesli bread. Don’t be afraid to have it, even if you are on a low carb diet. So what if it’s the “latest trend” in terms of nutrition?! I personally believe that as long as you exercise regularly, you should eat almost anything.
Ingredients (Serve 1) – Time: 5 mins
- 1 muesli bread
- 1 egg
- 1 tabs of goat cheese
- a splash of avocado
- 2 cherry tomatoes
1. Cook the egg 3 minutes in a saucepan.
2. Meanwhile, toast the bread.
3. Spread each slice of bread with avocado, add the egg, goat cheese and cherry tomatoes over and top it with those sec on slice of toasted bread. Et Voilà, such a healthy bite!
2. Spinach, Melon & Pear Smoothie
I have to admit that this one in here is a new one. I usually go and load my blender with many veggies and fruits. The more fruits and vegetables you choose to put in, the greater the amount of vitamins you will get.
If you are not a fan of green smoothies that are nutrient-dense and contain good fats, I would really recommend you give them a chance. A smoothie, especially for breakfast, helps you get hydrated after a long period of dehydration overnight. If you can’t give up on your cup of coffee, then go ahead and have them both.
Besides, it’s an excellent choice for the breakfast on-the-go if you are a busy bee. You can make it in less than 5 minutes before you leave the house and sip it on your way to work. Just try to drink a smoothie in the morning and tell me how you felt that day.
Bottom line: By choosing to drink a smoothie in the morning, you will be staying away from indulging snacks that are full of carbs and sugar.
Ingredients (Serve 1) – Time: 3 mins
- 1 cup of fresh baby spinach
- 1 cup of fresh yellow melon
- 1 pear
Add them all into the blender. Pour in water and blend them together until smooth.
3. Roasted Pumpkin & Banana Pancakes
After over a month of reading about pancakes with roasted pumpkin on almost every blog out there and having to see all those gorgeous shots, I seriously had to bring this one into my repertoire to satisfy my sweet tooth.
Do you eat pancakes for breakfast? I now do every once in a while after trying this recipe. Ok, I have them mostly on the weekend, but you get the idea why, right? The flavor of the roasted pumpkin and mashed banana and the creaminess of the Greek yoghurt in and on them, makes them very moist and full of flavor.
As it requires a little longer than 5 minutes, I would recommend them on the weekend. Serve them with honey and please absolutely everyone.
Bottom line: Don’t worry at all because these pancakes consist only of a couple of your favorite food group: fruits, veggies, dairy and grain – such a filling natural treat.
Ingredients (Serve 2) – Time: 15 mins
- 1 egg
- 1 cup of roasted pumpkin (beforehand)
- 1 banana, mashed
- 1 cup of whole-wheat flour
- 100 ml Greek yoghurt
- 100 ml almond milk
1. First of all, you should have roasted some pumpkin beforehand.
2. In a mixing bowl, mash the pumpkin and banana thoroughly with a potato masher or a blender (whatever you have on hand). Then crack a egg in, add the rest of the ingredients and mix them well.
3. In a small frying pan, lightly coat with butter (or olive oil) and cook the mini pancakes over a medium low heat.
4. Garnish them one by one with honey and grated walnuts. And serve them with Greek yoghurt and fresh blueberries for a refreshing healthy bite.
Here is the other pancake recipe of mine called Pancakes à la magazine
4. Mango, Pomegranate & Banana Smoothie
This smoothie recipe is slightly different this time because I decided to combine some of my favorite tropical fruits with a splash of Greek yoghurt. And guess what?! You don’t need the most expensive blender to make a delicious and nutritious smoothie. It’s simply a snap.
Bottom line: You can also use Kefir instead, being another good source of probiotic.
Ingredients (Serve 1) – Time: 3 mins
- 1/2 mango
- 1 banana
- 1/2 grenade
- 2 tbsp of Greek yoghurt
Add them all into the blender. Pour in some water and blend them together until smooth.
5. My Favorite Kind Of Fruit Plate
A plate full of fresh fruits, seeds and nuts is another way to start your day. I chose this time grapefruit, apple, mandarins, kiwi and blueberries for a quick boost of vitamin C and antioxidants. Try some raw unsalted almonds alongside and you will have such a healthy breakfast.
Bottom line: NO SWEETS needed for the rest of the day!
Enjoy them all & stay healthy!
- Magazine Health
- Women’sHealth Magazine
- The American College of Nutrition
- United States Department of Agriculture (Research Service)
- Penn State Hershey – Medical Center