by Mireille Najjar
Eating a well-balanced breakfast every day is key to staying energized, focused, and alert. Get a fresh start to your day with a healthy, wholesome (and delicious) breakfast using these simple tips and recipes.
Bircher muesli (Swiss oatmeal)
Soak oats, almonds, sunflower and pumpkin seeds in milk overnight. In the morning, stir the mix with strawberries, blueberries, grated apples, and fresh yogurt. Bircher is rich in fiber and antioxidants, as well as beneficial fats and calcium.
Munch on this fiber-rich oat dish with nuts and seeds, kiwi, a handful of berries, and a spoonful of yogurt. Natural muesli is high in antioxidants and probiotics, a type of “good” bacteria that protects against harmful bacteria and stimulates a healthy gut.
Poached eggs on spinach and whole-grain toast
Add a handful of baby spinach to a piece of whole-grain toast and top with poached eggs and reduced-salt baked beans. Baked beans are a great source of iron, B vitamins and fiber. Baby spinach is rich in beta-carotene, a compound found in many fruits and vegetables, as well as vitamin K and folate (vitamin B9).
For a fiber-rich dish, try whole-oat porridge with almond milk, almond flakes and chia seeds (rich in omega-3 fatty acids and fiber). Top with diced pear and banana, cinnamon, and a drizzle of honey. Oats are a good source of beta-glucan, a type of soluble fiber that helps reduce cholesterol levels.
Green veggie juice
Try this antioxidant-filled smoothie to start your day feeling energized. Toss baby spinach, parsley, celery, cucumber, apple, lime, and avocado in a blender until smooth. Add a teaspoon of dried spirulina (a plant-like organism packed with protein), B vitamins, iron, and minerals.
Muesli and yogurt breakfast cups
Add layers of muesli, yogurt, and a variety of berries in a glass. Top with crushed mixed nuts and some shredded coconut. Yogurt is abundant in probiotic bacteria, which supports good immune and digestive health.
Spelt toasted sandwich
Prepare a spelt (a type of wheat)-toasted sandwich filled with avocado, a fried egg, rocket lettuce, and tomato relish. Eggs are an excellent breakfast choice that provides plenty of protein, zinc, and iron. Avocado is also a great source of the antioxidants vitamin E and beta-carotene.
Transform a traditional fruit smoothie into an organic, protein-rich one that will stabilize your blood sugar levels and prevent you from craving sweets during the day. Prepare the smoothie with organic milk, frozen raspberries, banana, yogurt, chia seeds, two dates and 2 tbsp. of protein powder (fermented brown rice, pea, or whey protein). This is a great on-the-go breakfast when you are short for time.
Opt for nutritious, gluten-free quinoa porridge to up your intake of protein and fiber. Prepare the porridge using almond milk, diced apples, cinnamon, sunflower seeds, and almonds; finish with vanilla yogurt.
Scrambled eggs on whole-grain toast
A classic dish with a hearty twist—scrambled eggs made with pesto, grilled tomato, and avocado served on whole-grain toast with a touch of flaxseed oil. This protein-rich dish is packed with heart healthy fats that will keep you filled until lunchtime.
Mireille Najjar is a first-year NUTCOM student and an avid food and dessert lover, particularly of sushi and chocolate.