Breakfast! The one word that starts your day, but most people can't figure out how to do. Let's take a look at some delicious breakfast recipes and how they can be easy to make and give you the nutritional value we put so much emphasis on.
Eggs alone are an easy way to get protein, but omelets can give you so much more! Let’s look at one of my favorite recipes.
Spinach and Parmesan Omelet
This omelet packs a punch with spinach, scallions, and parmesan and is simple to make.
Spinach is an amazing source of potassium, magnesium, calcium, iron, vitamin A, and folate. According to medicalnewstoday.com spinach is great for skin, hair, and bone health, improving blood glucose for diabetics, lowering the risk of cancer and asthma, and lowering your blood pressure.
In other words this dude... knew what he was doing.
Omelets can be made using 2 eggs (I mix one egg white and one whole egg), 1/4 cup spinach, 2 tablespoons of scallions, 1 tablespoon of parmesan.
This onion may not look like very much, but it helps with a lot of health issues, according to the San Francisco Chronicle scallions help with bone, eye, heart, and immune system health. They also add great flavor to the omelet.
This cheese may just look good on pasta when grated but alone it’s not only packed with protein but a solid source of calcium.
The star of the show! Eggs, according to WebMD are packed with disease-fighting nutrients like lutein and zeaxanthin. These crazy words just mean that they help slow down the macular degeneration -- otherwise known as "blindness".
Basically, this omelet kills it in the breakfast category. If you’re someone that has little time to get everything together in the AM, I suggest you prep the night before. Cut up the veggies and place them in a Ziploc bag and place them right in the freezer. They’ll be fresh and ready to cook while you’re fighting the morning grogginess.
Simply stated, parfait means a “dessert consisting of layers of ice cream, fruit, etc., served in a tall glass”. So basically you’re having dessert for breakfast!
Yogurt and Fruit Parfait
Yogurt parfaits can be made with 1 cup of yogurt, 1 cup of the fruit of your choice, and 1 tablespoon of granola.
This is the current reigning “cool kid” of the dairy aisle in your local grocery store. Yogurt in its many forms comes to the rescue when your digestive tract is having issues. Turns out yogurt contains “good” bacteria that can act as a probiotic. Meaning your tummy will thank you later.
So delicious, yet so hard to choose which one to add to your yogurt parfait. Truth is, go with any one! My go-to yogurt additions are berries and bananas. Berries, according to Health Magazine, are filled with so many health benefits that it would take pages and pages to list. So we’ll just highlight an important few. Berries can help you with chronic diseases, including cancer. Strawberries and blueberries bring an added value of reducing your risk of having a heart attack. Bananas are actually the fruit heaviest in calories and carbohydrates, but it’s the good kind! Medical News Today confirms that this super fruit can help with lowering the risk of cancer and asthma, as well as help lower your blood pressure, improve your hearts health, and (just like yogurt) works as a probiotic.
This grain gets a bad rap. When you think granola, you think hippy, yoga, organic, and tons of calories. But really, it’s a great addition to a yogurt parfait. When you have a mix of yogurt and fruit, you want a bit of crunch. When having granola you want to choose something with oats and nuts, because it will give you a heart healthy source of good fat!
Yogurt parfaits are an awesome choice for those of you on the run or would rather take your breakfast on the go. I don’t know about you, but some cold yogurt with fresh fruit tastes amazing on a summer morning.
This breakfast choice has an oatmeal base on top of which you can add anything you want to make for a delicious mix that can be made ahead of time. This is my personal go-to in the morning so I will share my favorite recipe.
This is incredibly easy to do and can be made for the week (5 days) ahead. I include 1 cup of oats, 1 cup greek yogurt, 2 tablespoons of peanut butter, 2 teaspoons of chia seeds, 1 cup of Almond milk. I top mine off with strawberries or bananas, but you choose your favorite fruits and go with it.
If you read Your Plate and You you will remember that oatmeal is great source of fiber and helps with lowering your cholesterol. This makes a great base to your morning meal.
Good things come in small packages and Chia seeds prove the statement to be true. WebMD states this edible Mexican seed produced from the Salvia hispanica desert plant is great with preventing hunger and giving your body strength. This small seed is also an amazing source of healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. Small portion, big benefits!
Though this is not milk and it doesn’t pretend to have all the same benefits as the calcium rich original, it does pack a ton of benefits. Almond milk is only 60 calories as opposed to regular whole milk which can be upwards of 146 calories per serving.
Your skin loves this dairy substitute because it contains 50 percent of your daily recommended amount of vitamin E. On top of all that, it contains a substantial amount of B vitamins, like iron and riboflavin, which help promote muscle growth. Don’t be afraid to try it! Many brands offer flavored versions if you’re feeling hesitant to replace the tried and true Milk.
This isn’t just for your packed lunch! Peanut butter mixes very well with oatmeal, milk, and fruit. Trust me on this, it will be delicious! Why add peanut butter when you have yogurt, almond milk, and chia seeds? Well, this childhood favorite spread helps with weight loss because it has a great combination of fiber and protein which means it fills you up, fast.
Prevention.com states that it’s packed with vitamins E and B6, magnesium, and potassium. With those vitamins in the mix, you have help with bone and muscle growth, boost your immunity, and prevention against heart disease, and diabetes!
Breakfast is the most important meal of the day and yet the most difficult to decide on. My suggestion to you is to take a look at your week ahead. Do you have time to make a quick meal in the morning before you start your day? Make yourself an omelet. Are you more of a “grab and go” type of person? Then take a night and prep, make all your parfaits or overnight oats and keep them in your fridge where you can grab them on your way out the door. Whatever it is, choose your first meal of the day wisely and your body and mind will thank you for it! Eating the same breakfast over and over is not a bad thing, as long as you eat it and stick to it!