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Healthy Breakfast Ideas

Priya Johnson May 4, 2019
We often skip breakfast; but it is the most important meal of the day. However, having over-sized muffins or high-calorie foods like bacon, sausages, bagels topped with cream and cheese, syrup-drenched pancakes, etc., won't be of any benefit. It is important to have a healthy breakfast ...
Breakfast is the most important meal of the day. How many times have we heard this and how often have we conveniently decided to ignore this fact. Breakfast provides fuel to the brain, energy to go through the day, and also keeps the body metabolism high.
Moreover, eating breakfast helps keep the body sugar levels even, thereby helping us to be alert throughout the day. How many of us skip breakfast in order to lose weight? Well, a study says that the women who skip breakfast consume an average of 100 calories more than those women who have breakfast. So, now we have no reason to skip this important meal!
However, the busy schedules we are all entangled in, makes it so difficult to sit down and have breakfast before leaving for work. And even if we decide to stuff something into our mouth, it turns out to be bagel with cream cheese, egg muffins, fried eggs, bacon, sausages, etc.
These traditional breakfasts are high in carbohydrates and too fatty as well. Therefore, it is advisable to adopt a healthier breakfast pattern. Foods that are high in protein and low in saturated fats are the kinds that should be consumed.

Soy Products for Breakfast

Soy products are good breakfast options, as they are not only high in protein, but also low in carbohydrates, fats, cholesterol, and calories. Today, soy products are available in various forms and are also more delicious than before. They are pre-cooked, and can be found in the refrigerators of major grocery chains.
Whenever we think of soy, we usually restrict our thoughts to tofu or soy milk. However, today the grocery store's refrigerators are flooded with soy dogs, soy bacon, veggie soy burgers, and much more.

Soy Dogs and Soy Bacon

If you love hotdogs, but hate the calories they accompany, then, soy dogs are something you should try. Soy dogs are spiced up and colored with beetroot juice, so as to resemble regular hotdogs.
They taste perfect with some ketchup and mustard. So, you can relish these dogs without the fear of raising blood cholesterol levels! Like soy dogs being perfect substitutes for hotdogs, soy bacon is also a perfect substitute for bacon.

Scrambled Tofu

Preparing scrambled tofu does not require a lot of time. It is delicious and is definitely healthy. In a pan, sauté a chopped onion, some green peppers, tofu, garlic, pepper powder, and soy sauce.
Stir fry the mixture with some olive oil and eat it with some whole grain toast. If you have a sandwich maker, then you can stuff this scrambled tofu mixture into the bread. It's less messier and easier to eat while on the way to work.
Soy is a source of protein, so to balance your meal do not forget to drink a glass of fresh fruit juice or eat some fruits for the vitamins.

Protein Pancakes for Breakfast

Pancakes are loved by one and all. However, those hot cakes drenched in syrup are conducive to high cholesterol and weight gain. But, for those of you who love the flavor of pancakes, there's hope.
Protein pancakes are the best substitute. They not only help your heart and provide energy, but also provide a substantial boost of muscle-building protein.
Protein pancakes are really easy to prepare. All you have to do is put ¼ cup of low-fat cottage cheese, ½ cup of dry oatmeal, ½ cup egg-whites, dash of vanilla extract, a dash of cinnamon, 1 tbsp sugar-free maple syrup, and 1 packet Splenda into the food processor and blend.
Once the mixture has blended, add ¼ cup of any fresh fruit. Dollop the mixture out on a hot pan sprayed with non-stick cooking spray. Your delicious non-fatty, high protein breakfast is ready.

Sandwich Ideas for Breakfast

Apple-Peanut Butter Sandwiches

Peanut butter and sliced apples on whole grain bread are a great combination.
This is because the protein and fat in the peanut butter provide the necessary energy to start the day, and the apples being rich in Quercetin provide fiber and protection against colon cancer and heart disease.

Tuna Sandwiches

Instead of your usual toast-butter or toast-cheese breakfast, how about trying some tuna topping for your whole grain toast.
Tuna being a great source of energy-boosting protein and rich in omega-3 fatty acids is really healthy and a good breakfast option. Lox, canned, or smoked salmon with some low-fat mayonnaise on the toast also go well for breakfast.

Vegetable Sandwiches

Cut up all the vegetables (tomatoes, cucumber, peppers, carrots, cabbage, etc.,) you wish to have in your sandwich.
Add some low fat mayonnaise to the vegetable mixture and mix well. Spread the mixture on a whole grain bread slice and your vegetable sandwich rich in nutrients is ready.

Fruit Smoothies for Breakfast

If you are an extremely busy person who can find absolutely no time to get a decent breakfast ready before rushing to work, then, breakfast smoothies are the best option for you. These nutritious shakes can be prepared in minutes.

Oatmeal Smoothie

To prepare an oatmeal smoothie, just put 1 frozen banana, 1 cup apple juice, 3 tbsp uncooked instant oatmeal, 3 tbsp of maple syrup into a blender and blend. Your smoothie is ready. You can even pour this into an insulated cup and take it to work.

Strawberry-Banana Smoothie

For this smoothie, put ½ banana (sliced), 10 strawberries (hulled), 3 ice cubes, 1 cup orange juice, and 3 tbsp of non-fat, dry milk powder into the blender, and blend until you get a thick and frothy mixture.

Peanut butter-Soy-Banana Smoothie

Into the blender, put 1 cup of soy milk (vanilla or plain), 1 banana (sliced), 1 tbsp peanut butter, 3 ice cubes, and blend away. The peanut butter with banana and soy smoothie is ready to nourish your body.
Besides these ideas, you could even try out various oatmeal recipes, parfaits, whole wheat burritos with healthy stuffing, fruit salads, yogurt with fruits, or grated dark chocolate. The list can go on and on.
Skipping breakfast is something that we must avoid for our own health and betterment. If there's a will, there's a way. So, get your priorities in order and choose what is best for you as life is full of choices. You reap what you sow!