12 Options for Healthy Breakfast foods and drinks

Breakfast is the crucial meal of the day. Choosing a delectable breakfast option can get the morning off to a healthy start. With a healthy combination of vitamins and minerals required for a balanced diet, these breakfasts are ideal for keeping an individual full.

Oats 

Oats are among the healthiest food options. Since they are whole grains, oats contain plenty of fibre, plant-based protein, B vitamins and minerals like iron, calcium and magnesium. Whole oats have been associated with a lower risk of heart disease as they possess a fibre called beta-glucan, which has been shown in studies to lower cholesterol levels. Moreover, this fibre feeds the body’s probiotics, promoting the survival and growth of beneficial bacteria in the digestive system.

Making oatmeal is easy, but the type of oats we purchase will affect its boiling properties. Traditional oatmeal is prepared in advance, which makes for a fantastic grab-and-go breakfast. 

How to prepare?

• Method 1 

Make a large quantity ahead of time, then divide it into small containers. Reheat it in the morning on the stove or microwave, mixing it gradually with milk or water as necessary to reach the appropriate consistency. Top it with your favourite ingredients and relish.

• Method 2 

Adding a little salt can render a whole different taste. Oatmeal that is made only with water and oats can be flavourless.

A pinch of salt will enhance the nutty flavour of the oats. Add maple syrup or honey for a delicious sweet contrast to elevate it to the next level.

• Method 3 

Loading up the morning bowl of oats with substantial toppings will help keep the stomach full. Oatmeal is a fantastic recipe for all kinds of flavourful toppings. Example: Topping it with chopped nuts and a serving of yoghurt, almond or peanut butter adds to the nutty crunch.

Chia seed pudding 

The ideal nutritious breakfast or snack for meal prepping for the week is chia pudding. It is creamy, filling and rich in protein, fibre and omega-3 fatty acids. Chia seed can be a part of paleo, keto, vegan and also gluten-free diets.

Talking about chia pudding, it is one food to try if you haven’t before. It’s the ideal healthy breakfast or snack option, plus it’s really simple to make.

Chia seeds and milk are the only two ingredients essential to making chia pudding. Any variety of milk would do, but it is preferable to use non-dairy options like oat milk, almond milk or coconut milk. Once this basic recipe is learnt, one may enhance the flavour of the pudding by adding spices, sugar and toppings.

How to consume?

Chia pudding is incredibly simple to prepare! To start with, mix chia seeds and milk in a bowl. It is typical to mix 3–4 teaspoons of chia seeds with 1 cup of liquid (milk).

If there are any chia seed clumps, give the chia pudding mixture another stir or shake to break them up. Cover the dish and place it in the refrigerator to set for a few hours or overnight.

The chia pudding ought to be thick and not runny. Add more chia seeds, one teaspoon to 1 tablespoon at a time, stir and chill for another 30 minutes or so, if necessary, to make it thicker.

Quinoa breakfast bowl 

Quinoa is a wonderful source of protein, iron, and fibre that helps keep the stomach full for a longer period of time. This superfood can work really well as an oats replacement. This versatile grain can be seasoned with cinnamon, ginger, vanilla or other spices. Serving it alongside citrus fruits or berries, which contain vitamin C, can improve iron absorption. 

How to consume?

Add a spoonful of any nut butter or some chopped nuts or seeds to the top for extra protein and good fat. Alternately, add some sautéed greens and an egg to make a savoury bowl.

Quinoa can also be cooked in almond milk with a few cinnamon sticks to prepare the base for the recipe. Using spices creatively provides added benefits. One would love to have nutmeg, cardamom or vanilla bean in this recipe.

Poha 

Poha is a favourite Indian dish. It is a popular breakfast that is eaten practically everywhere in the nation. It is light, filling and simple to prepare. There are many different methods to make it. Examples include Kanda poha, Soya poha, Indori poha and Nagpur Tari Poha.

How to consume?

• Wash the poha in a colander, not letting it sit in the water for too long. Allow it to drain completely in the colander.  
• Add asafoetida, mustard seeds, curry leaves, onions and whole red chillies to heated oil. 
• Add potatoes and stir until they begin to turn a light shade of brown. 
• Add the turmeric and continue to boil the potatoes over low heat until they are tender. 
• Raise the heat and stir in the poha and salt. Cook until thoroughly mixed. Turn off the heat and add lemon juice, half of the coriander and green chillies, and stir well. 
• Serve after transferring to a serving dish and garnishing with the remaining coriander and lemon wedges.

Yoghurt 

Greek yoghurt is a fantastic ally at breakfast, with them being healthful, light, nourishing and incredibly versatile. Considering that it is also low in sugar and fat, it is advisable to incorporate it into a balanced diet. 

How to consume?

Add Greek yoghurt to a bowl and include some granola, blueberries and peaches as toppings. The yoghurt bowl can be served with nut butter or honey as an optional garnish.

For a glimmer of chocolate flavour, one can add some cacao nibs. This addictive dish requires a bowl of yoghurt. Chia seeds and soy milk is mixed. Honey is drizzled on top, along with fruit and oats. And the wholesome breakfast is ready.

Avocado toast 

Avocados feature a distinctive blend of water, nutritional fibre and heart-healthy fats. This combination elevates feelings of satiety, which lowers the risk of binge eating for the rest of the day. A lower incidence of Diabetes, other lifestyle diseases and heart disease have also been linked to the unsaturated fats in avocados. 

How to consume?

• Cut the fruit in half, remove the stone from the avocado and spoon the flesh out of it.

• Add lemon juice and mash with a fork until the texture is as desired. Sea salt, black pepper, and red pepper flakes can all be used as seasonings. Toast the bread, add a thin layer of oil and then heap the avocado on top.

Masala Omelette 

One well-known source of complete protein is eggs. Including vegetables like onions, tomatoes and peppers will help change up the flavour profile. Since one egg has at least 6 g of protein, it’s a great place to start to meet daily protein needs. 

A tasty, desi-style omelette that is quick and simple to prepare is the Indian Masala Omelette. This fluffy Indian omelette, which is flavorful with vegetables, cheese and Indian spices, is excellent for breakfast. This is best served with plain sliced bread, ladi pav in the Indian way or even rotis.

How to consume?

• Heat 1 tablespoon of vegetable oil. Add one clove of smashed garlic, two spring onions, one medium tomato and 1/2 medium green chilli chopped. 
• Cook until soft for 2 to 3 minutes. Fry for another minute and add one teaspoon medium curry powder and 1/2 teaspoon garam masala.
• In a small bowl, whisk together two eggs with a little seasoning.  
• Add the egg mixture to the pan and stir.
• When the omelette mixture is cooked beneath, flip over the omelette and cook for 1-2 minutes, until golden. Add a tablespoon of fresh coriander and serve.

Multigrain parathas 

A popular multipurpose paratha is a perfect option for a nutritious breakfast. A healthy option is to prepare a stuffed paratha with a personal choice of filling (including cheese). Parathas are a super way to start the day because they are packed with fibre, vitamins, proteins and carbohydrates.

How to prepare?

The recipe requires whole wheat flour, oat flour, ragi flour, bajra flour, chopped onion, one teaspoon of powdered cumin seed, red chilli flakes, one teaspoon salt and a handful of finely chopped green coriander. Water for mixing dough and oil for frying are additional ingredients.

In a mixing bowl, combine all the ingredients. Make a soft dough by gradually adding water. One can use any flour to make this paratha, not just the ones mentioned in the recipe. Paratha is made by rolling the dough and evenly cooking it on both sides. 

Beetroot dosa 

Beetroot is one of the super vegetables that benefit our bodies in numerous ways. It is loaded with antioxidants, can help with weight loss, and is good for heart and blood purification. Due to these advantages, including beetroot in the diet is essential. We may add a potassium-rich vegetable like beetroot to the dosa to make it more wholesome. While trying to lose weight with these, our daily morning breakfasts won’t be monotonous.

How to consume?

Puree cooked beetroot with water and add it to dosa batter until completely mixed. Use this batter for dosa or idli. One can also top it with onion and curry leaves if preferred. 

Protein-rich smoothie 

Protein smoothies are more than just a convenient way to eat more protein. They’re also a fantastic way to include vegetables in breakfast. Make smoothies with unsweetened nut milk, unsweetened spinach, high-fibre fruits like berries and a sprinkle of cinnamon. It is advisable to choose a complete protein (it contains all nine essential amino acids).  

High-protein smoothie recipes are an easy way to increase the amount of protein in the diet while still keeping it simple, pleasant and drinkable. An individual can also enjoy preparing a high-protein smoothie in the morning to ensure a healthy start to the day.

Almond milk smoothie 

This nutty protein-rich morning drink is an energy booster.

Recipe

• Unsweetened almond milk – 2 Cups
• Bananas – 2
• Unsalted almonds – 1/4 cup 
• Cinnamon – 1 teaspoon

Method of preparation

• Combine almond milk, banana and almonds in a high-speed blender or food processor. Mix thoroughly until thick and smooth. Once the right consistency is attained, add cinnamon and continue blending.
• The smoothie is ready to be relished. Any unsalted nuts or seeds can be incorporated into the recipe. 

Green juice 

Green juice is nutrient and vitamin-rich, which is naturally dairy-free, vegan and gluten-free. A fantastic energy boost to make the most of the day!

Starting the day with a refreshing homemade juice or smoothie is beneficial.

This nutrient-rich beverage offers several advantages for health. 

This energetic beverage only requires six ingredients: celery, spinach, cucumber, green apples, mint leaves and some fresh ginger.

How to prepare?

Blend celery, cucumber, apple, ginger and half a glass of water in a blender, and then process until the ingredients are well combined. Once blended, add the spinach and mint leaves and pulse until smooth. Serve after pouring into a glass. One can alternatively strain the green juice in a glass container using a fine-mesh strainer or a nut-milk bag before serving.

Conclusion 

A nutritious breakfast gives the nutrients that support general well-being, growth and development, as well as blood sugar and weight control. Breakfast gone wrong can signify that the metabolism is disrupted, which could result in weight gain. Breaking the nightly fast with wholesome foods gives the day a good start.

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