Breakfast is the first and foremost meal of the day. As it comes first, the importance of this meal is higher than other meals of the day. Ever heard someone saying:
“Eat breakfast like a king, lunch like a prince, and dinner like a pauper”
However, you are actually not a king and do not have a whole army to cook for you in the morning. Thus, it can end up with loads of morning workouts in the kitchen, right? Well, you could make your life easier with Dinnerly Discount Codes and get easy-to-cook meal kit recipes that will not only save you time but are also good for a healthy breakfast. Alternatively, with a bit of planning, you can make a healthy breakfast from scratch yourself.
But what makes a breakfast healthy actually?
To solve this mystery, you can add the following items to your breakfast routine to have the best, nutritious, and energizing breakfast:
High Fiber Helps You Live Longer
Consuming a diet that is high in fiber can bring several benefits to you. To start with weight-related issues, a high fiber diet helps you stay fuller for a longer time because of which you don’t need to keep munching all the time.
Fiber plays a great role in managing sugar levels in the blood. It prevents getting diabetes as it slows down the process of sugar absorption into the body. Along with that, fiber facilitates in improving bowel movement which eases constipation-related issues and helps lower risks of colorectal cancer.
Moreover, a high fiber diet is best for lowering LDL Cholesterol levels and bringing heart-related benefits that are managed and healthy blood pressure and minimized risk of cardiovascular diseases.
High fiber foods include berries, beans, avocados, broccoli, whole wheat bread, oats, whole-wheat pasta, brown rice, potatoes, nuts, apples, and dried fruits.
Fruit is essential
You can have fruit or fruit juice but make sure to have 100% pure juice with no added sugar, artificial colors or flavors. Fruit provides essential vitamins that are necessary for the body and hydration to the body and skin.
Low-fat dairy calcium
No one can neglect the role of calcium for bones and muscles. Incorporating low-fat calcium into your breakfast menu can help you have stronger bones and strength throughout the day without exaggerating other bodily problems such as cholesterol and weight gain that are associated with full-fat calcium foods.
Low-fat dairy includes mozzarella cheese, cottage cheese, and yogurt.
Consuming the right source of protein
People are seen to be consuming protein that is high in saturated fats. It is included in a non-healthy diet and should be avoided. Common high saturated fats protein are in bacon and sausages. Rather than consuming them, protein should be taken from other healthier sources.
Healthy protein sources include nuts, seeds, quinoa, eggs, and beans.
Try to avoid processed sugar
Processed sugar acts as a slow poison for your body. Try to avoid it. Instead, you can use other naturally sweet ingredients that can give a good flavor to your food and help you enjoy your breakfast to the fullest.
Processed sugar alternatives include jaggery, dried fruit such as dates, or add cinnamon to give the food a better tasting flavor.
Planning a well-balanced Breakfast
Up till now, we came across, some of the alternatives that can be a better breakfast ingredient to have. But here creating a perfect balance is required to achieve desired health goals.
Consuming too much, or having too little is not a good idea as our body is not designed in such a way. There is a specific requirement for each vitamin and mineral is the body consuming less with creating a deficiency while consuming a lot of certain things can make the body leave it unabsorbed forming stones in the kidney.
Today, we don’t have enough time to spend hours preparing a perfectly nutritious meal every day. So here you’ll find many recipes that you can make and store to grab and have all week long.
Having Protein Bar in Breakfast can be a Plus
Consuming high-level proteins can make you feel fuller for longer while providing you with the energy that you require. The most satiating foods on the protein list come from pea protein and whey. Many researchers have analyzed that protein keeps the stomach fuller in comparison with fats consumed through carbohydrates.
However, it is necessary to consume the right quantity as requirements differ from person to person. If you are planning to have protein bars that you need to make sure that the bar has 10-15 grams protein content for a healthier diet.
Other protein-bar essentials include amino acids as it facilitates is muscle and tissue repairing continuously. Including a good source of carbs by incorporating fiber into the protein bar can not only improve your gut health but also help you keep fuller for longer.
Now here you go with a yummy recipe to make protein bars at home!
Healthy Granola Protein Bars
To prepare them you’ll need:
- 100 gms wheat flour
- 75 gms jaggery powder / you can use brown sugar as well.
- 2 tbsp flax meal (ground)
- 2 tbsp cinnamon powder
- 1/2 cup water or almond milk.
- 300 gms rolled oats
- 2 scoop whey protein (optional)
- 1/2 cup roasted peanuts
- 1/2 cup chopped almonds
- 1/2 cup chopped dark chocolate
- 1/4 cup virgin coconut oil
- 2 tbsp flax seeds
- 1/2 cup raisins
- 1/3 cup organic melted sugarcane jaggery
Take a boil and add rolled oats, flax seeds, wheat flour, jaggery powder, cinnamon powder, whey protein, peanuts, and chopped almonds. Not take flax meal and add a little water to form a thick consistency. Add that as well. Further, add raisins and give all the ingredients a good mix. Now add melted sugarcane jaggery, a little salt, and water. Take a baking tray and place butter paper upon it. Evenly spread the mixture over the butter paper and even it out with the help of any tool. Keep it in a preheated oven at 180 Celsius, for around 18-25 minutes. After getting cooler, cut bar and store them in an airtight container and keep it in a cooler place.
Samreen Ayesha is a blogger and a digital creator, having an amazing sense of storytelling that she’s put in her write-ups which is mostly on subjects like food, fashion and lifestyle. She initially started off writing as a hobby that later turned her into a professional writer leading a team with five years of relevant experience. Find her on Instagram or LinkedIn as @samreenayeshazaman