Best Healthy Breakfast Meals
Breakfast! The oppressed meal, which is always ignored by most people, (about 30 million Americans skip eating breakfast).
Eating healthy breakfast meals allow you to start your day better in the mornings, and provide concentration at work or school because it's help boost brainpower. An empty stomach not only can be confusing, but can be quite embarrassing when your stomach begins to thunder (Hey! I want food!), and also save you from halitosis.
Another benefit of healthy breakfast meals its helpfulness in boosting your metabolism, giving you additional energy, and allows you to eat less for dinner so you can control your weight.
Not only does missing breakfast slow down your start of the day, it makes you hungrier when lunch time comes, often making you eats greedily which affects your stomach.
A healthy breakfast meals will help you make healthier choices; here are four fast healthy breakfast meals recipes for people on the go that can be made at night:
1. Cheddar and Apple:
A healthy and balanced, easy-to-prepare make-ahead breakfast meal:
Take an apple, get 1 or 2 pieces of Cheddar in plastic, and mix ¼ cup of fiber- and protein-rich walnuts into a resealable plastic can.
2. Normal Doughnut with Chocolate Milk:
Instead of coffee, try 6 to 8 ounces of low-fat chocolate milk. A simple cake-style doughnut is usually a better choice than a bakery muffin. At Dunkin' Donuts, for example, a corn muffin has 510 calories, while a normal doughnut has only 280 calories. Add fiber by eating ¼ cup of almonds or dehydrated fruit.
3. Strawberry Cocktail:
In a cocktail mixer, blend a packet of vanilla or strawberry instant-breakfast powder (the no-sugar-added kind will be the best choice, such as Carnation), and 1 to 1 ½ cup of low-fat fresh strawberry cow's milk. If you have a spare time and for more fiber, use a mixer to add strawberries or a frozen banana and a spoon of protein powder, such as Soy Natural.
4. Breakfast Bread:
A fast healthy breakfast meal:
Take a piece of crunchy bread, spread it with 2 - 3 spoons of low-fat ricotta, and add fresh tomatoes.
Finish with a drizzle of olive oil (about ½ spoon or as demand) and for a delicious flavor, add a little pepper and salt.
And now here are some healthy breakfast meals recipes for holidays or when you have an efficient time to prepare these breakfast meals:
I. Honey and Oats:
- Difficulty: Moderately Easy
- Preparation time: about 15 minutes
- Honey & Oats meal recipe
- Cooking time: about 1 hour
- Serves: 6 persons
- 140g chopped dried apple
- about 1kg Oats
- Half cup melted honey
- Quarter cup oil
- 2 cups (about 250g) raisins
- 1 cup hot water
- 1 cup chopped toasted almonds
- 1 teaspoon ground cinnamon
- 2 cups chopped dried peaches
- 2 cups chopped dried figs
- First set the oven temperature to 160 degrees C / 300 degrees F.
- Pour the oats into a large baking plate. Mix the hot water, honey, oil, cinnamon and vanilla. And then pour the mixture over the oats. Make sure that the liquid is well stirred in.
- Bake the mixture for about an hour; make sure that you stir the mixture every 10 minutes and that the mixture doesn't burn. It is ready when the oats are golden in color and are no longer wet.
- When the time (1 hour) ends, take it out from the oven and add the dried fruit and almonds. Make sure that you stir it very well.
- Finally, it is preferred to let it to cool and then it is ready for eating.
II. Fruits Salad Recipe:
- Difficulty: Easy
- Preparation time: about 10 minutes
- Serves: 6 persons
- 250g hulled strawberries
- 1 large mango
- 250g grapes
- 1 apple, halved and cored
- 2 - 3 kiwi peeled fruits
- 1 cup fresh orange juice, optional
- 1 slice watermelon, optional
- Dice the apple. And then slice the kiwi fruit.
- Cut the watermelon and mango into (2 cm) cubes.
- In a large container, mix together the apple, strawberries, mango, kiwi fruit, watermelon and grapes. After that, pour over the orange juice.
- Eat as quickly as possible so that the apple doesn't brown in color.
III. Simple Pancake:
- Difficulty: Easy
- Preparation time: 6 minutes
- Cooking time: about 11 - 15 minutes
- Serves: about 12 persons
- 1 teaspoon bicarbonate of soda
- 2 cups flour
- 2 teaspoons baking powder
- 1 tablespoon sugar
- Little salt
- 1 egg
- 2 cups buttermilk
- 2 spoons melted butter
- Optional, ¼ cup milk
- Optional, little butter or oil to grease pan
- In a large container, mix together the baking powder, flour, bicarbonate of soda, sugar and salt.
- Add the buttermilk, egg and melted butter. Make sure that you stir the ingredients smoothly with a fork. Often will be a couple of lumps, but they won't effect on the final result.
- Add ¼ cup milk if the batter is very thick.
- Heat a large griddle pan. Don't overheat it.
- Lightly grease the griddle pan with a pastry brush. Add 2 - 3 Spoons of batter into the griddle pan, each about 10-12 cm in diameter. It will be pretty to leave space between the pancakes.
- Let the pancakes to cook until they puff up a little and bubbles appear all over the surface (for about a minute). Gently turn them over and cook for another minute.
- Serve this healthy breakfast meal immediately with scrambled eggs, maple syrup, berries, or honey.
The Best & Worst Breakfast Meal:
Starbucks Perfect Oatmeal:
In my opinion this meal is the best healthy breakfast meal. Only about 180 calories, zero cholesterol and just 2.5 grams of fat, this oatmeal will not only fill you up for the morning, but it will also give you a perfect healthy amount of iron (50 %) and Vitamin A (25 %).
In my opinion this meal is the worst breakfast meal. This small pasty packs 25 grams of fat, 420 calories and 38 percent of the daily proportion of cholesterol.
The Best Component in Breakfast Meal:
Did you agree with me about the best component in breakfast meal ?
- The answer is an egg. One large egg affords about 6 grams of protein.
- Eggs also comprise two important amino acids – the tyrosine and the tryptophan - that have high antioxidant characteristics, according to University of Alberta researches.
- Eggs are also filled with an incredible group of healthy minerals and nutrients, to name a few, vitamin D, choline, and carotenoids (more antioxidants!).
- Egg yolk contains a large amount of cholesterol; about 186 milligrams per yolk, so eating up to 4-5 yolks per week may increase heart disease risks, according to some research labs.
- So if you are on a cholesterol diet, you have to eat egg whites (which are cholesterol-free) more than egg yolks.
- We have discussed in this topic the importance of healthy breakfast meals, and their impact on the proper functioning of the body, in addition to many other benefits such as: weight control - get rid of bad breath when you wake up in the morning.
- As we reviewed 4 healthy breakfast meals can be prepared quickly for people who do not have enough time in the morning. Then we explain how to prepare 3 healthy breakfast meals can be prepared in the holidays.
- Finally, we identify the best and the worst breakfast meal (from my opinion), as well as to identify the most valuable and important component in healthy breakfast meals.