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How to Prepare a Healthy Breakfast

Did you remember to eat breakfast? Breakfast is known as the most important meal of the day and for good reason! It provides you with the energy you need to start your morning and can help you maintain a healthy lifestyle. If you’re still not sure what to put on your plate, continue reading to learn how to prepare a healthy breakfast and get delicious recipes to start your morning on the right foot!

Tips for a Healthy Breakfast

We understand that busy mornings can make it difficult to prepare a healthy breakfast. Here are some easy tips to plan for a healthier start to your day: 

Avoid processed foods

Processed foods are foods that have been altered in any way before consumption. They generally have a low nutritional value and contain additives that can even be harmful to our health. Because of this, the best way to prepare a healthy breakfast is to avoid processed food and opt for natural foods that can be prepared at home. Some examples of processed foods are:

  • Sugary breakfast cereals
  • Cookies and energy bars
  • Food seasonings
  • Sausages
  • Butter
  • Boxed bread 

Plan your week ahead

Plan your breakfasts in advance. Avoid just eating the quickest meal in the mornings and take some extra time to create a healthy meal plan. Try to look for recipes that are easy to prepare or can be made ahead of time. Need recipe inspiration? Continue reading this article to find a list of our favorite healthy breakfast recipes!

Make time for breakfast

Are you making time for your mornings? Studies show that starting our days calmly and making time to enjoy breakfast can create positive benefits for our mental and physical health. By avoiding the typical morning rush, we not only help reduce our stress, but are also more conscious of our food choices. 

Watch your sugar intake

Contrary to popular belief, reducing your sugar intake doesn’t mean just stop drinking soda and eating desserts. There are many foods that appear healthy but actually contain high amounts of sugar! Cereal bars, store-bought cookies (even those made with whole grains), and processed fruit juices are examples of unhealthy foods advertised as “healthy breakfast choices''. Unfortunately, they all contain high levels of sugar and should be avoided.

The Best Foods for a Healthy Breakfast

The first step in preparing a healthy breakfast is choosing healthy ingredients. Here are three important food groups you can’t leave off your plate:

Fresh fruit

The World Health Organization (WHO) recommends that we consume at least five servings of fruit per day. Fruit is an excellent source of energy that is easy to digest and rich in nutrients, vitamins and minerals. They are also very easy to prepare! With just a quick wash, they are ready to eat and are a great food choice when you’re in a rush.

Cereals and fiber

Dietary fiber is naturally found in plant-based food sources, however our body cannot digest it.  Nonetheless, fiber is a very important component of any healthy breakfast. It helps regulate intestinal transit, reduces the amount of cholesterol in the blood, and increases the feeling of satiety (feeling full), which can help us maintain a healthy weight. 

Whole grains and their derivatives are one of the best sources of dietary fiber we can consume, so we recommend including them in your breakfast every day.

Protein

Proteins are complex compounds that our bodies use to build and maintain our tissues and organs. They also help us regulate our metabolism. The foods that contain the most protein are animal-based products (such as meat, dairy, and eggs). If you are looking for meatless options, there are also plant-based foods that are rich in protein (such as lentils, tofu, and oats). If you’re trying to build muscle mass, adding more protein to your breakfast can be very beneficial as the morning is the best time of the day for your body to use it. 

7 Easy Recipes for a Healthy Breakfast

Are you in a cooking rut? There are endless possibilities when it comes to preparing a healthy breakfast! Add some inspiration to your mornings and check out some of the SABEResPODER team's favorite breakfast recipes that are delicious, healthy and easy to make.

Avocado toast with egg

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It’s easy to understand why avocado toast has quickly become a trendy food with millennials. This savory breakfast only takes a few minutes to make and can be customized any which way! Plus, it's rich in fiber, healthy fats and protein.

Ingredients (for two people):

  • 4 slices of whole-wheat bread
  • 4 eggs
  • 2 medium avocados
  • Salt and pepper

Directions:

  1. Toast the slices of whole-wheat bread in a frying pan or toaster.
  2. Mash the avocados and season with salt and pepper (to taste).
  3. Prepare the eggs to your liking, fried, scrambled or even poached!l
  4. Spread the mashed avocado on each slice of toast and top with an egg on each slice.

Vegan pancakes with applesauce and cinnamon

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This breakfast treat is a great healthy substitute for traditional pancakes, which are usually made with unhealthy white flour. The combination of oatmeal and apple packs this recipe with fiber, protein, and fruit!

Ingredients (for two people):

  • For the pancakes:
    • 1 ½ cups unsweetened almond milk
    • 2 tbsp. apple cider vinegar
    • 1 tsp. vanilla extract
    • 1 cup whole wheat flour
    • 1 cup rolled oats (not instant)
    • 2 tbsp. baking powder
    • 4 tsp. brown sugar
    •  ½ tsp. ground cinnamon
  • For the apple cinnamon compote:
    • 4 apples, cubed
    • ½ cup maple syrup
    • 4 tsp. lemon juice
    • 2 tsp. ground cinnamon
    • 4 tsp. cornstarch mixed with 4 tsp. cold water

Directions:

  1. Mix the almond milk, vinegar, and vanilla in a bowl.
  2. In a second bowl, combine the flour, oats, baking powder, sugar, and cinnamon.
  3. Add your wet ingredients to the dry ingredients and whisk until smooth.
  4. In a hot, nonstick skillet, pour ¼ cup of the mixture at a time and cook until bubbles are visible on the surface. At that point, flip the pancake with a spatula and cook for another 30-40 seconds on that side.
  5. In a second medium skillet, add the apples, maple syrup, lemon juice, and cinnamon. Cook over medium heat until it comes to a boil, and cook for 3-4 minutes until the apples are tender (you can test this using a fork).
  6. Lower the heat and add the water/ cornstarch mixture while stirring. Remove from heat once the compote has thickened.
  7. Serve your pancakes with the compote on top and enjoy!

Mango, orange and chia smoothie

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Smoothies are a fast and healthy breakfast option. They allow you to enjoy a wide-variety of nutritious fruits, vegetables and protein sources when you are on-the-go. This mango, orange and chia smoothie is one of our favorites.

Ingredients (three portions):

  • 4 peeled and chopped mangos
  • Freshly squeezed juice from 3 oranges
  • 2 tbsp. unsweetened Greek yogurt 
  • 3 tbsp. chia seeds, soaked in water 
  • Blueberries, strawberries, or any other fruit for garnish

Directions:

  1. Add the mango, orange juice, and yogurt to a blender and blend until smooth.
  2. Add the chia seeds and mix with a spoon until well dispersed.
  3. Serve in your favorite cup, glass, or bowl and top with your choice of fresh fruit.

Omelette with tomatoes, spinach, and feta cheese

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Who doesn’t love a good omelette? Serve this healthy and savory omlette with a couple of slices of whole-wheat toast for an extra boost of fiber.

Ingredients (for two people):

  • 4 eggs
  • 4 cherry tomatoes, diced
  • 1 cup fresh spinach, chopped
  •  ½ tsp. ground oregano
  • 4 tbsp. crumbled feta cheese
  • 1 tbsp. olive oil
  • Salt and pepper to taste

Directions:

  1. Heat a medium skillet and add the oil.
  2. Once the oil is hot, add the spinach and oregano. Salt and pepper to taste. Cook the spinach for 3 minutes or until tender.
  3. In a separate bowl, whisk the eggs together.
  4. Add the eggs to the pan and then add the diced tomatoes.
  5. Sprinkle the feta cheese over the mixture and cover. Cook the omlette until the mixture has fully cooked and serve! 

Almond butter toast with bananas

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Simple and delicious! Spruce up your morning toast with the smooth flavors of almond butter and freshly sliced bananas.

Ingredients (for two people):

  • 4 slices of whole-wheat bread
  • 8 tbsp. almond butter
  • 1 sliced banana

Directions:

  1. Toast the bread in a toaster or in a frying pan.
  2. Spread your toast with your favorite almond butter.
  3. Top your toast with freshly sliced  banana slices and enjoy!

Healthy Shakshuka

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Shakshuka (or shakshouka) is a Middle Eastern dish of poached eggs served in a savory tomato sauce with onions and peppers. While there are many different ways to prepare this traditional dish, we chose one of the most simple and balanced versions that can easily be made at home! 

Ingredients (for two people):

  • 1 tsp. olive oil
  • 1 small red onion, julienned
  • 1 bell bell pepper, julienned
  • 3 cloves garlic, minced
  • 1 tsp. cumin seeds
  • 1 tsp. powdered coriander seeds
  • 1 tsp. smoked paprika
  • 2 cups cherry tomatoes, halved
  • 4 cups fresh or frozen spinach, chopped
  • 4 medium eggs
  • 2 tbsp. fresh chives, chopped
  • 2 tbsp. fresh cilantro, chopped
  • Freshly grated Parmesan cheese (optional)

Directions:

  1. Heat the oil in a non-stick frying pan. Add the onion and peppers and cook until tender.
  2. Add the garlic, cumin, coriander seeds and paprika. Cook the mixture until the garlic becomes lightly golden.
  3. Add the tomatoes, spinach and ½ cup of water to the pan. Cover and cook for 10 minutes or until the spinach is tender. Season to taste.
  4. Uncover the pan and use a spoon to make 4 indentions in the mixture. Crack an egg into each indention, making sure the yolks don't break. Continue cooking until the egg whites are fully cooked.
  5. Garnish with the fresh Parmesan cheese and herbs. Serve while the dish is still hot.

Frozen yogurt bark with maple syrup and berries

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This fun and healthy recipe is perfect for anyone who enjoys a sweeter breakfast. It also makes for a nutritious desert or easy after-school snack for the kids!

Since it may need some time to freeze, you’ll need to prepare it at least one night in advance. Tip: Add in some of your favorite cereal for a little extra crunch!

Ingredients (single serving):

  • 1 cup unsweetened Greek yogurt
  • 1-2 tsp. of maple syrup
  • ¼ cup of blueberries (fresh or frozen)
  • ¼ cup sliced strawberries (fresh or frozen)

Directions:

  1. Mix the yogurt and maple syrup in a bowl.
  2. Add the fruit and stir well.
  3. Line a baking sheet with waxed paper and spread the mixture over it.
  4. Place the baking sheet in the freezer and leave until frozen. For a fun presentation, break the frozen yogurt block with your hands rather than slicing it with a knife.

Have a Healthy Breakfast Everyday!

We hope that these simple tips and recipes help inspire you to prepare more healthy breakfasts at home. Remember, the nutrition we provide ourselves each and every morning is key to a lifetime of health! If you have any questions about any of these recipes or need more resources for starting healthier habits, contact the SABEResPODER team by just clicking here.