5 Nutritious Breakfast Meals You Need to Try
Apple Oat Greek Yogurt Muffins
Prep: 10 minutes
Cook: 20 minutes
What you'll need
1 cup (120 g) whole wheat pastry flour
1 cup (80 g) old fashioned rolled oats
1 1/2 tsp baking powder
1/2 tsp baking soda
1 tsp cinnamon
pinch of salt
1 large egg
1 cup (225g) plain Greek yogurt
1/2 cup (120 ml) unsweetened applesauce
1/4 cup (50 g) brown sugar
1 tsp vanilla extract
1 medium-sized apple (120 g), peeled, cored, grated (I use two for extra flavor)
1/2 cup dried cranberries (you can use raisins as well)
Preheat your oven to 350F (176C) and prepare a muffin pan by spraying the cavities with cooking spray or lining them with paper liners. Set aside. In a large mixing bowl, combine the flour, oats, baking powder, baking soda, cinnamon, and salt. Set aside. Lightly beat the egg in a separate bowl. Whisk in the yogurt, applesauce, brown sugar, vanilla, and grated apple, stirring until well-combined. Add the wet ingredients to the dry ingredients, mixing gently until just combined. Fold in the raisins. Divide the batter evenly among the 12 muffin cups, filling them almost to the top. Add a sprinkle of oats if desired. Bake the muffins for 20-22 minutes, or until top is firm to the touch and toothpick inserted into the centre comes out clean. Allow the muffins to cool in pan for ~10 minutes before transferring to a wire rack to cool completely. Store them in an air-tight container for up to 5 days, or freeze them for up to 3 months.
*Do not use quick oats. They are too fine and will dry out the muffins too much.
Get your Morning dose of Beauty Minerals with these amazing oat muffins!
I love these muffins so much! They are quick and easy and come in handy throughout the week. I just place them in an airtight container and stick them in the fridge. On a busy morning, I stick one in the toaster oven for a few minutes, make my tea and I'm ready to dash out the door. The great thing about these muffins are that they're oil-free, contain a minimal amount of added sugar, and have a good amount of protein and fiber thanks to the yogurt and oats. But, more importantly, they taste amazing!
What you need to know about this recipe
Fiber is a bulk prevalent in plant-based foods that keeps you full and satisfied. Fiber detoxes the body, lowers cholesterol, promotes regular elimination (I like that word), feeds healthy gut bacteria, and balances blood sugar. (Information taken from Eat Pretty)
Avocado Toast AKA "Basic Millennial Breakfast"
Avocado: Mitochondrial Defender
Get your beauty boost from the inside out. Avocado is one of the healthiest sources of fats that one can eat. You can add it to smoothies, salads, sandwiches and I have even found recipes that have used this amazing ingredient in a dessert. It is recommended that you only eat half per day. Avocados are rich in Vitamin E. Because of its powerful antioxidant properties, this helps skin cells stay strong and hydrated. There are about 2 g of protein in half an avocado.
This is a great choice for a busy morning. You can also get creative with how you choose to prepare it, it will taste delicious either way! I normally just smash some avocado, put a dash of lime, onion, salt and top it all off with red pepper flakes along with a drizzle of olive oil. Some days I have it with egg and Sriracha sauce. On this particular day I simply combined leftover homemade pico de Gallo, lime juice and red pepper flakes.
My favorite toast usually includes a fresh pastured egg (for a protein boost), half an avocado (healthy fat), greens (minerals) and fermented salsa (to support a healthy gut).
Here are some other yummy options:
- Avocado, strawberries and black pepper
- Avocado, cucumber, tomato and feta
- Avocado, pesto and Parmesan
Pina Colada Smoothie Bowl
What you'll need:
Frozen Pineapple chunks
Soaked cashews (2 hours)
Blueberries, strawberries etc
Hemp, chia or flax seed
I don't have an exact recipe. I just feel my way through it! The first time I made this I made the mistake of adding too many cashews. Please don't make that mistake. The nutty taste is wonderful but it can quickly overpower the wonderful taste of coconut and pineapple. This is one of my favorite breakfast meals! It's so yummy!
Pineapple is a powerful anti-inflammatory digestive compound that breaks down protein and aids in digestion. It helps you maintain a flat belly and keeps you from feeling bloated (when eaten fresh). Eat in moderation because it is high in natural sugar. The good news is that its also rich with copper, vitamin B6, and potassium. Ladies, pineapple is great for healthy hair and circulating beauty nutrients around the body.
Cashews are rich in copper, magnesium, iron and phosphorous. If you suffer from low iron, this nut is perfect for you. Copper deficiency leads to anemia (iron deficiency). Cashews are an excellent source. Along with having a great percentage of dietary fibers, its great for your hair, skin and weight loss.
Blueberries boosts skins elasticity and are jammed packed with vitamin C and E.
This is probably the easiest thing to make. This is my go to breakfast for when I'm on the go. All it takes is some Greek yogurt, granola, and fruit. I usually top it off with flax, chia seeds and a drizzle of raw honey.
Greek Yogurt Benefits
Greek yogurt can be used for many dishes including savory and sweet. Due to its thick texture and rich taste, many people use it as a substitute for milk, sour cream and even use it for baking.
Easy to Digest
Because Greek yogurt contains less carbohydrates than regular yogurt, it has less lactose, the sugar in dairy products that can sometimes upset people’s stomachs. This is especially helpful for people who have lactose intolerance.
Greek yogurt and other fermented foods, such as buttermilk and sauerkraut, contain probiotics, live microorganisms. These bacteria microbes may help improve digestive function and the immune system, and may also help reduce side effects of antibiotic treatments, explains the California Dairy Research Foundation.
Greek yogurt can have twice as much protein as regular yogurt. The extra protein will help you feel full and leave you feeling satisfied. Commercial Greek yogurts at supermarkets have almost double the protein content of standard yogurt brands. One cup of plain, low-fat conventional yogurt usually contains 5 to 10 grams of protein, where Greek yogurt averages about 13 to 20 grams of protein.
Here are some tricks and tips for choosing a healthy granola.
Hidden beneath a mountain of fresh berries and gut-friendly yogurt, granola is the picture of good health. But take a closer look and often you’ll be shocked to discover that your “healthy” start to the morning is actually loaded with sugar and high in calories – bet you wish you’d just been eating chocolate chip pancakes. As I mentioned before, oats are a good source of fibre and protein, while nuts are rich in omega-3 fats (the good stuff). I have to mention the importance of reading the label to check for ingredients.
Check the Sugar
Granolas can be heavily loaded with sugar. Be mindful of sugars disguised under a pseudonym - brown rice syrup, agave, molasses, or evaporated cane juice. They are all just another version of the white stuff. Look for products that get their sugar content from dried fruit. Try sticking to six grams or less per serving and look for sugar additives in the ingredients.
Source the Oils
The oil used can make a huge difference to the nutritional value of the product. Many granolas list hydrogenated oils and palm oil which won’t do your heart any favors. Look for brands that use healthier alternatives like coconut or macadamia oil.
Watch the Calories
A healthier granola will sit around 200 calories per 45 gram serving
Trim the Fat
Granolas that are jam-packed with nuts and seeds provide a good source of unsaturated fats but sadly even these can add up. Ideally, look for those with two to three grams per 1/4 cup.
Check the Ingredients
Check for things you’ve never heard of and other sneaky fillers like inulin and soy protein isolate. If you’re struggling to pronounce it, chances are your system will struggle to digest it.
Dark Chocolate Quinoa Breakfast Bowl
What I love most about this delicious bowl is that it's a wonderful alternative to oatmeal. I want to love oatmeal, but I had a terrible experience when I was younger. I have tried making it several times since then, I still cannot stomach it. The cool thing about quinoa is that 1 cup cooked contains about 8 grams of protein, 5 grams of fiber, and tons of iron and magnesium! That is pretty awesome if you ask me. This does take about 30 minutes to make, but it serves 3-4 people. Oh, and did I mention that its Vegan!
The link to this delicious recipe can be found here!