The most important meal of the day is breakfast. And rightly so, because it is supposed to refill your supply of glucose which helps boost energy levels as well as alertness for the rest of the day. Hence, you need to include all healthy foods in your breakfast day after another. Skipping breakfast is not going to do you any good, in fact, it's only going to hamper your overall health, no matter how consistent you are with your workouts and other meals. There are several health benefits that you should know of in order to get on with the list of breakfast recipes that will help you narrow down some healthy options.
Benefits of Breakfast:
Here are some benefits of eating a healthy breakfast.
1. It Boosts Your Energy:
Your body needs the energy to function well throughout the day. And what you eat in your breakfast defines how much energy your body gets to start the day. Your body's energy source, glucose, is broken down and gets absorbed by the carbohydrates you consume. And due to the overnight fasting, your glucose levels are low in the morning. Hence, when you eat breakfast, it increases the glucose levels in your body thus boosting your energy.
2. It Improves Brainpower:
People who skip breakfast might feel sluggish every morning and can find it difficult to concentrate on their daily chores. This is due to the lack of glucose (energy) that your brain feels. Eating breakfast regularly will help you perform better mentally as it improves your brainpower. Not only that, breakfast can boost your attention span, the ability to concentrate and also improve your memory.
3. It Helps You Manage Weight:
A lot of people who try weight management think it's alright to skip breakfast. However, breakfast is the meal that helps you control your weight as it prevents large fluctuations in your blood glucose levels. This in turn helps control your appetite. Breakfast has the ability to fuel your body enough so that you don't starve for a few hours. Hence, you won't end up eating any and every food that you find around you.
Healthy Breakfast Recipes:
Now that you know enough about the health benefits of eating breakfast each morning, here are some breakfast recipes for you to try.
1. Breakfast Recipes for Weight Loss:
One of the best breakfast recipes for weight loss happens to be egg bhurji.
Olive oil, green chilli, chopped onions, tomatoes, mushrooms, broccoli florets, coriander, eggs, grated ginger and a mix of Indian spices like turmeric, coriander powder, red chilli powder and salt to taste.
Step 1: Heat a non-stick skillet with some olive oil and add all the chopped veggies to saute with all the spices and salt,
Step 2: Once the veggies cook, beat the eggs well and add to the pan,
Step 3: Start scrambling the eggs by moving them across the pan,
Step 4: Cook till the eggs are cooked well and garnish with freshly chopped coriander,
Step 5: Serve yourself egg bhurji with buttered toast for a healthy breakfast.
As we mentioned this dish to be cooked in olive oil, we recommend you try the Saffola Aura Extra Light Olive Oil. This olive oil is rich in monounsaturated fatty acids and natural antioxidants. Extra light olive oil is cold pressed in order to retain its naturally occurring flavours and properties. It has a rich and flavourful taste that beautifully compliments your food.
2. Breakfast Recipes for Kids:
If you're looking for some easy breakfast recipes for kids, we urge you to try this one - Pancakes
Beaten egg, baking soda, milk, ripe mashed banana, sliced almonds and walnuts, butter, flour, cinnamon powder, and salt to taste.
Step 1: Mix flour, cinnamon powder, baking soda and salt,
Step 2: In another bowl, mix egg, milk, melted butter and bananas,
Step 3: Mix flour mixture and banana mixture together till a batter forms,
Step 4: Lightly grease a frying pan with butter and heat it on medium heat,
Step 5: Pour some batter into the pan to make a pancake,
Step 6: Cook until the pancakes turn golden brown on each side,
Step 7: Serve them hot with a drizzle of strawberry syrup and some nuts.
You can also see - Easy Recipes for Pancakes Everyone
3. Breakfast Recipes for Diabetics:
People who have diabetes must also pay attention to what they eat for breakfast. Here is one of the most amazing breakfast recipes for diabetics - Avocado Toast
Whole grain bread slices, avocado slices, chopped coriander, lemon juice, lemon zest, powdered black pepper, chia seeds.
Step 1: Toast bread slices till your desired doneness,
Step 2: Mash avocado in a bowl and mix freshly cut coriander, lemon juice, lemon zest, black pepper and sea salt with it,
Step 3: Spread the avocado mixture onto the toast and top it with chia seeds.
4. Easy Breakfast Recipes:
If you wish to cook something quick and easy, this is one of the tasty and easy breakfast recipes that you must try - Mix Dal Chillas
Green mong dal (split green gram), yellow moong dal (split yellow gram), urad dal (split black lentils), ginger-garlic paste, turmeric powder, chilli powder, asafoetida, chopped coriander, oil for cooking, salt to taste.
Step 1: In a deep bowl, soak all three dal types in warm water and drain well after an hour,
Step 2: Grind the soaked and drained dal in a mixer-grinder with some water until you get a smooth batter,
Step 3: Add all the spices, salt and chopped coriander to the batter and mix well,
Step 4: Heat a non-stick pan, pour a ladleful of chilla batter on it and spread it evenly in a circular motion,
Step 5: Grease some oil on top of the batter and let it cook till the chilla turns golden brown from both sides,
Step 6: Serve hot mix dal chillas with coriander chutney.
5. Another Easy Breakfast Recipe Is - Quinoa Veg Upma
Washed and drained quinoa, oil, mustard seeds, asafoetida, chopped green chilli, ginger, curry leaves, chopped onion, green peas, chopped carrot, chilli powder, chopped coriander, peanuts, lemon juice, salt to taste
Step 1: Heat some oil in a deep frying pan, add some mustard seeds and asafoetida to saute for a few seconds,
Step 2: Add chopped green chilli, ginger and curry leaves and saute for a few more seconds,
Step 3: Add peanuts and saute for a minute before putting chopped onion and let them turn golden brown,
Step 4: Now add carrots and green peas and saute on medium heat for a couple of minutes,
Step 5: Add quinoa and saute for a minute before you add all the spices, salt and hot water, mix well and cover the lid,
Step 6: Let the quinoa veg upma cook for 20-22 minutes while occasionally stirring,
Step 7: Put off the flame and add freshly chopped coriander and lemon juice on top and serve hot.
Now that you know that breakfast is the most important meal of the day, make sure to cook yourself a healthy breakfast. Remember to pick breakfast recipes that are filled with healthy ingredients so that your body is fueled well to kick start the day. All the above-mentioned healthy breakfast recipes are easy to make and barely take any prep time and are delicious in their own ways.
What will happen if you skip breakfast?
When you skip breakfast, it can give you headaches, blood sugar spikes, faintness and a foggy mind that makes it difficult to concentrate. Hence it is advised to eat a healthy breakfast each day to keep your blood sugar and blood pressure levels in check.
Will I lose belly fat if I skip breakfast?
If you wish to lose weight, you shouldn't skip breakfast. To reduce belly fat, you need to exercise daily and follow a healthy diet that makes your goal achievable.
What is a balanced breakfast?
A healthy breakfast that is well-balanced consists of protein, fiber, carbohydrates, vitamins and minerals. All of these can be found in many food items like cereals, fruits, vegetables and dairy.
Which breakfast contains a high amount of protein?
Here are some healthy breakfast options with a high amount of protein:
- 1/2 cup oats: 5 grams protein
- 2 slices bacon: 6 grams protein
- 1 cup milk: 8 grams protein
- 2 tablespoon peanut butter: 7 grams protein
What time should I eat breakfast?
You should have breakfast in an hour’s time after waking up. This way, it doesn't blend with your lunch, which should be at least 4-5 hours after breakfast.