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Start the Morning with a Healthy Breakfast

Updated on April 2, 2018
Pamela99 profile image

I spent 22 years in the nursing profession. I enjoy writing, reading historical novels, gardening, and helping people live a healthier life.

Healthy Breakfast

Everyone always says that breakfast is the most important meal of the day and with good reason. First, you need to drink water and some fruit juices since you wake up dehydrated after a night’s sleep.

Some people like to move around and maybe exercise before they eat healthy breakfast foods, but it isn't healthy to skip breakfast. Breakfast gives you an energy boost for the rest of the day and this is very important for growing children.

Obviously it is best to eat healthy food and stay away from the calorie laden food that has a high sugar content, as that will send your glucose soaring with an energy boost.

Then, it will dive down after a few hours with your energy depleted. Using fresh fruit is always a good start as it contains fructose rather than glucose. One healthy recipe that can be made the night before is really delicious

Fresh Fruits

source wallpaperstock free
source wallpaperstock free

Frozen Banana Pineapple Cups

This is a good healthy breakfast recipe.

Stir together the following ingredients, place in bowl and freeze.

  • 3 cups water
  • 2 2/3 cups mashed ripe bananas (5-6 medium)
  • 1 1/2 cups sugar
  • 1 can (20 ounces) crushed pineapple in its own juice
  • 1 can (6 ounces) frozen orange juice concentrated, thawed

In a 2-qt. freezer container, combine all ingredients, mix well. Cover and freeze for 5 hours or overnight. Remove from the freezer 15 minutes before serving.

Yield: 9-12 servings.

*You could use 1 cup of Splenda in place of the 1 cup of sugar if you are a diabetic.

Trail Mix


Super Trail Mix


  • 2 parts Kashi cereal (Strawerry Fields and Kashi granola are good choices.
  • 2 parts almonds
  • 2 parts walnuts
  • 2 parts sunflower seeds
  • 1 part pumpkin seeds
  • 1/2 part organic raisins
  • 1/2 part dried organic cranberries


  • Put all ingredients in a large bowl and toss to combine thoroughly.
  • Store finished mix in individual sandwich bags with 1/2 cup of trail mix in each. Take one bag with you each day when you’re eating on the go.

Yield: 10 servings, 280 Calories per serving, Fat 2 g.

The ratios in this mix are suggested so make it to your taste. You can also lightly toast the seeds and nuts for a deeper flavor.Yield: 10 servings, 280 Calories per serving, Fat 2 g.

Morning Smoothies

Strawberry Banana Smoothie

Another thing many people enjoy when they are on the go is a fruit smoothie in the morning. You can use many varieties of fruits, yogurt or milk as well. The recipe I included is a particularly tasty one.

Prep time 5 minutes for 1 smoothie


  • 1/2 medium banana
  • 3 frozen strawberries unsweetened (or use fresh)
  • 4 tbsp. plain non-fat yogurt
  • 2 packets Sun Crystal All-Natural Sweetener
  • 1/3 cup ice


  • Cut bananas into chunks.
  • Place all ingredients into blender, cover and blend until smooth.
  • Pour into serving glass and serve immediately.

Yield: 1 glass

Calories: 100, Total fat 0

Steel Cut Oats

We hear a lot about how healthy steel cut oatmeal is but it takes time to make as compared to instant oatmeal. It is certainly one of the best choices for a healthy breakfast.

Steel oats are whole grain groats (which is the inner part of the oat kernel) which has been cut into 2-3 pieces by steel rather than being rolled like you regular oats. They have a golden color, resembling small rice pieces. They have a chewier and nuttier flavor when cooked as compared to your typical oatmeal.

Whole grain oats contain seven B vitamins, vitamin E, and nine minerals, including iron and calcium. The quality and quantity of the protein in oats is far superior to that of wheat and most other grains.

One ounce of oats has twice the protein of wheat or corn flakes. The most important nutritional advantages are the soluble fiber and the GLA (gamma linoleic acid). The fiber is what gives the oats the gummy texture and helps to lower your cholesterol level and the GLA is considered an activated essential fatty acid.

It is recommended that you eat 3-5 bowls per week. When you have cooked this oatmeal you can add a variety of items to serve it to your taste, including a little maple syrup, a variety of dried fruit, some thick Greek yogurt. You can make you own healthy breakfast choices.

Does this mean that regular rolled oats aren’t healthy? No, not at all. You are still getting many of the same vitamins and it will help to lower your cholesterol.

Video Recipe: Steel-Cut Oatmeal

Carrot Pancakes

source pinchofyum
source pinchofyum

Carrot Pancakes with Cream Cheese Spread

One last recipe which sounds healthy because it has carrots, but you will get a few more calories with this one, but it is worth the trouble. This recipe won a prize at the Taste of Home contest a few years ago.


  • 1 1/4 cups all-purpose flour
  • 2 tbsp. finely chopped pecans
  • 2 tsp. baking powder
  • 1 tsp. ground cinnamon
  • 1/4 salt
  • 1/4 tsp ground ginger
  • 1 egg, lightly beaten
  • 1/3 cup packed brown sugar
  • 1 cup milk
  • 12 cup grated carrots (carrots already grated are available in the produce departments)
  • 1 tsp vanilla extract

Cream Cheese Spread


  • 4 ounces cream cheese, softened 1/4 cup confectioners’ sugar
  • 2 tbsp. milk 1/2 tsp vanilla extract
  • Dash ground cinnamon


In a large bowel bowl, combine the first six ingredients. Combine the egg, brown sugar, milk, carrots and vanilla; mix well. Stir into the dry ingredients just until moistened.

Pour batter by 1/4 cupfuls onto a greased hot griddle. Turn when bubbles form on top of pancake; cook until second side is golden brown.

Meanwhile, place the cream cheese, confectioner’s sugar, milk and vanilla in a blender or food processor; cover and process until smooth. Transfer to a bowl; sprinkle with cinnamon. Serve with pancakes.

Yield: 4 servings

In Summary

If you are not a breakfast eater, you might want to at least try a smoothie. Each person needs to find what works best for them.

Keep in mind that breakfast is the4 most important meal of the day!

The copyright, renewed in 2018, for this article is owned by Pamela Oglesby. Permission to republish this article in print or online must be granted by the author in writing.


Submit a Comment
  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    4 years ago from Sunny Florida

    peachpurple, I am glad the trail mix and smoothie have been a healthy choice for you.I appreciate your comments.

  • peachpurple profile image


    4 years ago from Home Sweet Home

    i love the trail mix and smoothie, mix nuts are great and helped my bowel movements

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    6 years ago from Sunny Florida

    mohd, I'm glad this hub was useful for your. Thank you for your comments.

  • profile image


    6 years ago

    I am glad to know you are going the healthy route. nice recipes, thank you

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    ImChemist, Thanks so much for your comment. I am glad to know you are going the healthy route.

  • ImChemist profile image


    8 years ago

    Great hub , tomorrow in the morning i will take my breakfast in your way!

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    James, I guess taters and eggs just on Sunday wouldn't be too bad. :-} Thanks for your comments.

  • James A Watkins profile image

    James A Watkins 

    8 years ago from Chicago

    No taters and eggs!? :-)

    Oh well. I admit I do enjoy a bowl of oatmeal. I vow to eat it more often. Thanks for the useful advice.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Truckstop Sally, I am glad you enjoyed the hub. Thanks so much for your comments.

  • Truckstop Sally profile image

    Truckstop Sally 

    8 years ago

    Thanks for an informative hub! You suggest lots of great ideas for the AM meal. Maybe I should get up a little earlier each day to partake!

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    acaetnna, I think if you can just get used to the new habit then it will come naturally. Thanks for your comments.

  • acaetnna profile image


    8 years ago from Guildford

    I am going to definitely begin the day by eating healthily. I always find it such a rush in the mornings, so I must make an effort to get up earlier so that I can indulge myself in a really healthy breakfast. Thank you so much for these lovely ideas.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Nancy, I appreciate your comments.

  • nancy_30 profile image


    8 years ago from Georgia

    Thank you for the reminder that breakfast is very important. The recipes all sound great.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    xixi12, Thank you so much for your comment.

  • xixi12 profile image


    8 years ago from Everywhere but here. In the truest sense, freedom cannot be bestowed; it must be achieved. You can never be truly free till you have the discipline to manage it.

    I like the idea of fruits in the morning. That would be a great motivation. Thanks

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Hendrika, I think you would find them in health food shops but of course, I don't know. They are a little tricky to cook just right but once you do they fill you up for hours and I've grown to like them. Thanks for your comment.

  • Hendrika profile image


    8 years ago from Pretoria, South Africa

    I live in South Africa and I must admit I have never even heard of steel cut oats. I wonder if it will be possible to find it in health shops here. I ask around a little.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    ryanallan, I have been trying it different ways but cooking it long enough is very important and I've found I sometimes cook them at too high a temperature so then I have to add water and stir a lot.

    I have tried cutting up a peach and putting it in the pot at the last few minutes, I cut up a banana after it was cooked once. I also add a little syrup or honey and a little milk as well and then I find them pretty good. I am not hungry all day after I eat them, so I like that. Thanks for your comment.

  • ryanallan profile image


    8 years ago

    I tried Steel Cut Oats once and it went really bad :) I definitely did not cook it long enough, and it tasted very similar to cardboard. That being said, I will have to retry with this new information.

    Overall this is an excellent hub on health breakfasts, with some great recipes. Thanks!

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    midnightbliss, Thank you for your comments.

  • midnightbliss profile image

    Haydee Anderson 

    8 years ago from Hermosa Beach

    delicious and healthy breakfast recipes. everyone will want to eat breakfast with these recipes.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    PaperNotes, Thanks so much for your comment.

  • PaperNotes profile image


    8 years ago

    I love your Frozen Banana Pineapple Cups, very refreshing. I used to have rice in the morning whenever I eat with my daughter before she goes to school. I would probably use this as dessert or even something to munch on while I work on my computer.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    KatMalone, I'm glad you got some new ideas from the hub. Thanks for your comments.

  • KatMalone profile image


    8 years ago

    Great ideas, I am always looking for some new ideas for healthy breakfast. I will definitely try some of these.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Nando, Thank you for your comment/

  • Nando's profile image


    8 years ago from Pretoria, South Africa

    Yammy, great hub, thank you.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Prasetio, Thanks you for your comments.

    Audry, Thank you for your comment.

    Cagsil. Thank you for all your comments. I hope your mom enjoys the smoothie.

  • Cagsil profile image


    8 years ago from USA or America

    Hey Pamela, Great Hub! I like some of the recipes you wrote about and a few I'm more than like to try here at home. My mother likes Strawberries and I already have some Bananas, so that should go over really well. Thank you for sharing such an important of the day and some quality recipes. Much appreciated. :) Definitely a vote up. :)

  • akirchner profile image

    Audrey Kirchner 

    8 years ago from Washington

    Great advice, Pamela!

  • prasetio30 profile image


    8 years ago from malang-indonesia

    Having breakfast is my routine activity in the morning. I can't get my energy before having breakfast. You have various combination for breakfast recipes. Strawberry Banana Smoothie is delicious one. Thanks for share about this. Vote Up.


  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Nellieanna, It sounds like eat healthy. Thanks for your common.

  • Nellieanna profile image

    Nellieanna Hay 

    8 years ago from TEXAS

    I have a can of Scottish pinhead oats which my stepson brought back to me from a trip over there. I got it out this morning thinking to try it - but the 20-30 minutes of cooking time deterred me. I'll wait for cooler weather to try it. I use the Old-Fashioned Oatmeal but I like to cook it rapidly and quickly so the grains don't mush together. I had some of that this morning. I dearly love oatmeal. As a child, I ate it raw! LOL - Possibly why I still like the look, texture, taste and idea of the way it is cooked quickly. As soon as the water is cooked off it, I consider it ready to eat! It only takes about 4 minutes, though it's the "real thing", not some instant stuff.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    LeanMan, Thanks for your comments.

  • LeanMan profile image


    8 years ago from At the Gemba

    Great hub and some mouthwatering suggestions, but I still want my bacon buttie..

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    peacefulparadox, I know that's true for people that go to work really early but even drinking the water and grabbing a couple pieces of fruit would be better than not eatinhg. Thanks for your comment.

    humagaia, Your remarks are accurate and part of it is just breaking old habits. Thanks for your comments.

  • humagaia profile image

    Charles Fox 

    8 years ago from United Kingdom

    So many of us skip this vital kick-start to the day. It is well named - break fast'. Ones body is depleted of nutrients and energy whilst asleep and needs to replenish the vitamins and energy that has gone. Missing out on breakfast will only cause a slowdown in productivity at mid morning. And a coffee is just not good enough!

  • profile image


    8 years ago

    I'm all for eating a healthy breakfast. Breakfast is important because you are really breaking a fast. That is why breakfast is called "break fast". You have fasted for probably 8 to 10 hours without eating since yesterday's dinner.

    I just wish employers would understand to not start the workday so early, so that their employees can take the time to make a big and healthy breakfast before going to work and then wash up the dishes first. But unfortunately, many of us find that we are short on time in the morning.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Dobson, Thanks so much for your comments and I hope you get to try some new breakfast items.

    Wendy, Thank you so much for your comments.

    50 Calliber, You don't always know what you might like if you don't give it a try. Hope you'll like the pancakes. Thanks for the comments.

    Wife who Saves, That is one of my favorite things. I hope you enjoy the smoothie. Thanks for the comment.

    Kaltopsyd, Sounds like time to try something new. Thanks for your comments.

    IcTodd, Thanks so much for your comments.

    Nellieanna, It sounds like you really like a healthy breakfast and I hope you will like the steel cut oats. They are a bit different but I got used to them quickly. Thanks for your comment.

  • Nellieanna profile image

    Nellieanna Hay 

    8 years ago from TEXAS

    I never use instant oats but I thought that Quaker Oatmeal was pretty much the whole grain. So now I must search out the Steel-cut type!

    My morning starts with a cup of hot lemonade = a quarter of a lemon squeezed, the pulp added to a cup of fairly hot (not boiling water). It's a great de-toxifier, and a natural diuretic. Then I have a cup of coffee while I fix a humongous bowl of a variety of fresh fruits. I eat the fruits at least 30 minutes before other foods so they can digest at their own rapid rate without having to wait or be slowed by other foods which take longer. Then I love oatmeal or any of the other breakfasty fare. I will have to try some of your recipes!! Thank you! They all sound so yummy!

  • lctodd1947 profile image

    Linda Todd 

    8 years ago from Charleston

    Very factual information and great advise for all. Thank you for sharing your knowledge to us. The recipes sound so good. Linda

  • kaltopsyd profile image


    8 years ago from Trinidad originally, but now in the USA

    Mmm, those look really good. You just put my breakfast today to shame! :-)

  • profile image

    Wife Who Saves 

    8 years ago

    This is the perfect season to try your strawberry banana smoothie. Thanks for the recipe.

  • 50 Caliber profile image

    50 Caliber 

    8 years ago from Arizona

    Pam, great hub! the carrot pancakes are a must try even though my initial thought was eeew. I have found in the past those kinda things turn out much better than I ever expected, 50

  • Wendy Krick profile image

    Wendy Krick 

    8 years ago from Maryland

    Awesome recipes. I usually have sliced apple with cinnamon or a bowl of oatmeal.

  • Dobson profile image


    8 years ago from Virginia

    Now I am hungry...again. Thanks for the collection of great healthy breakfast choices. I may need to clear out the unhealthy stuff first.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Wendy, Thank you for your comments.

    vocalcoach, I am glad you enjoyed the hub and thanks for your comments.

    Peggy, I thought of how much I like carrot cake when I first saw the recipe and I know carrots are good for you so I figured it was worth a try. Thanks so much for your comments.

  • Peggy W profile image

    Peggy Woods 

    8 years ago from Houston, Texas

    Carrots in pancakes! Never thought about that combination but might give it a try sometime. All of your recipes sound good and yes...breakfast is an important start to the day. Rating this useful!

  • vocalcoach profile image

    Audrey Hunt 

    8 years ago from Idyllwild Ca.

    Wonderful hub pamela99 - I love breakfast. I have steel cut oatmeal with wheat germ and flaxseed just about every morning. It is delicious, keeps me full for a very long time and comforts me as well. Your super trail mix sounds heavenly and I will make up the recipe and enjoy it. Like you, I must have my daily cup of coffee. :-)

  • profile image


    8 years ago

    All this sounds really good. Now I need to get Matt to start eating breakfast again.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Quill, I still sneak a cup of coffee in there as that is a hard habit to break. I am doing the other healthy things but I guess I'm going to need a little nudge to quit that daily cup of coffee. Thanks for your comments. God bless.

  • profile image


    8 years ago

    A reminder that coffee will not cut it anymore...

    Blessings and Hugs

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Roberta, Thanks for your comment and enjoy the pancakes.

  • Roberta99 profile image


    8 years ago

    I love carrots and also pancakes, so the combination sounds scrumptious. All the recipes sound great.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Rev Lady, I am glad you are motivated to eat a little breakfast. Thanks for your comment.

    BPOP, When i put that recipe up I was wishing I was out in the kitchen making them. Thanks for your comment.

    Tom, It sounds like you eat pretty healthy most of the time. Hope you enjoy the new recipe. Thanks for your comment.

    K9keystrokes, I am glad to hear than about the steel oats as I just bought some for the first time and will try them in the morning. I can use help in the energy department. Thanks for your comment.

    Sheila, Thank you so much for your comments and hope you like some of the new recipes.

    Lakeerieartists, I drink a cup of coffee also but try to eat healthy other wise. That is a hard habit to break. Thanks for your comments.

    Hello, I hope you enjoy the recipes. Thanks for your comments.

  • Hello, hello, profile image

    Hello, hello, 

    8 years ago from London, UK

    Thank you for your lovely recipes. Especially the carrot pancake. Have to try it.

  • lakeerieartists profile image

    Paula Atwell 

    8 years ago from Cleveland, OH

    These are really wonderful recipes. I have to have coffee at breakfast. It has become my ritual for so long, and I love it, wouldn't want to give it up. That being said, I usually pair my coffee with a granola type bar and fresh fruit. I love the idea of the smoothie and it is something that my kids would love. :)

  • sheila b. profile image

    sheila b. 

    8 years ago

    Never thought of making carrot pancakes, but they sound great! In facr, all of the recipes sound good to try.

  • K9keystrokes profile image

    India Arnold 

    8 years ago from Northern, California

    I am a huge fan of steele-cut oats. It took a while to get used to the texture, but man what difference they made in my energy throughout the day. That smoothy looks good as well. Very good information on how to Start the Morning with Healthy Food. Rating this up Pam!


  • Tom Whitworth profile image

    Tom Whitworth 

    8 years ago from Moundsville, WV


    I like rolled oatmeal with maple syrup. I also think I'll try your receipes for frozen banana pineapple cups, strawberry banana smoothies, and carrot pancakes with cream cheese!!!!!!!!!

    Good Hub.

  • breakfastpop profile image


    8 years ago

    Great recipes Pamela. I especially like the looks of the carrot pancakes.

  • RevLady profile image


    8 years ago from Lantana, Florida

    Learned much and gained motivation to eat breakfast which my body is not accustomed to having. Thank you Pam.

    Forever His,


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