3 Healthy Breakfast Ideas

It’s National Breakfast Week! Breakfast is a tricky meal, our lives have become so busy now that ‘breakfast’ means a pre-made granola bar and a strong coffee from Starbucks. It’s no secret that breakfast is good for you, we’ve had it drilled into our heads that breakfast is the most important meal of the day, but why is it so good for you?

Eating breakfast has been proven to lower your chances of developing diabetes and heart disease, as well as improve your memory and contribute to weight loss. If you eat breakfast you are less likely to snack during the day, particularly on foods that are high in sugar and fat. Eating breakfast may seem like a pain but it is important, and here are some breakfast recipes that will make sure you start the day off right, and you don’t have to wake up any earlier.

Five Minute No Bake Peanut Butter Granola Bars

Dry (use scant measurements):

  • 1 & 3/4 C rolled oats
  • 1 C crisp puffed brown rice cereal
  • 1/4 C pumpkin seeds
  • 1/4 C sunflower seeds
  • 1/4 C chia seeds OR 1/8 C finely ground flaxseed (both optional)
  • 1/4 C unsweetened coconut (optional)

Wet (use generous measurements):

  • 1/2 C brown rice syrup
  • 1/3 C creamy peanut butter
  • 1 tsp. vanilla extract (optional)

1) Add all the dry ingredients to a large bowl. Mix them together.

2) In a separate (microwave safe) bowl, mix together the wet ingredients, then microwave them for about 20 to 30 seconds.

3) Pour wet ingredients into dry and mix! Keep mixing until the wet binding ingredients are as well distributed as possible.

4) Put the mixture into a shallow pan and flatten it down. Place pan in fridge to let the bars chill/set. 

5) After about 30 minutes in the fridge, cut them into bars, then wrap them up in foil and store back in the fridge

recipe from here

Avocado and strawberry smoothie

  • ½ avocado, stoned, peeled and cut into chunks
  • 150g strawberry, halved
  • 4 tbsp low-fat natural yogurt
  • 200ml semi-skimmed milk
  • lemon or lime juice, to taste
  • honey, to taste

Put all the ingredients in a blender and whizz until smooth. If the consistency is too thick, add a little water.

recipe from here

Egg Muffins– these are great for making on a Sunday and eating during the week

2 mild chicken sausages, removed from casing

1/4 cup red bell pepper, diced

1/4 cup carrots, grated

1/2 cup fresh spinach, chopped

2 to 3 tablespoons fresh basil, diced

1/2 teaspoon sea salt

1/4 teaspoon fresh ground pepper

10 – 12 pastured eggs

Preheat oven to 375 degrees.  Well grease a 12-cup muffin pan with coconut oil.

In a skillet, cook sausage until cooked through and no longer pink.  Make sure to break the sausage up into “crumb” size pieces.

In a medium bowl, combine cooked sausage, red bell pepper, shredded carrots, spinach, and basil.  Set aside.

In a large bowl, whisk together eggs, salt and pepper.  Add egg mixture to the sausage and veggie mixture and stir to combine.

Using a measuring cup or a ice cream scoop fill muffin cups with egg mixture being sure not to fill cups to the rim.  I used about 1/4 to 1/3 cup in each cup.

Bake the egg muffins for 20 to 25 minutes or until eggs are set in the middle.

Makes about 12 to 16 muffins.  Muffins can be stored in an airtight container in the refrigerator for up to 3 to 4 days.

recipe from here

 

Holly Martin

holly@bjournal.co

featureimage

Leave a comment

Your email address will not be published.


*