Breakfast is often called ‘the most important meal of the day’, and for good reason.
As the name suggests, breakfast breaks the overnight fasting period. It replenishes your supply of glucose to boost your energy levels and alertness, while also providing other essential nutrients required for good health.
Many studies have shown the health benefits of eating breakfast. It improves your energy levels and ability to concentrate in the short term, and can help with better weight management, reduced risk of Type 2 Diabetes and heart disease in the long term.
Despite the benefits of breakfast for your health and wellbeing, many people often skip it, for a variety of reasons. The good news is there are plenty of recipes and ways to make it easier to fit breakfast into your day.
Here are a few breakfast ideas rich in Fiber and nutrients to help you start your day right.
English Breakfast
This savory breakfast is packed with protein, carbohydrates and vegetables to ensure you are full for longer throughout the day. You can also add a wide range of sautéed vegetables to increase your fiber intake.
You may not always have this ingredients at hand in on a daily basis but you can make many variations of this breakfast by including a vegetable / fruit , protein-food like sausage or eggs and your choice of starch.
Breakfast Oats
Oats are lauded for their low-glycemic index benefits compared to having simple carbohydrates like bread and cake for breakfast. They release sugars into your blood at a slower pace, minimizing fluctuations in your blood sugar levels. They are also rich in minerals such as zinc, iron, manganese and folates.
Depending on your preference, you can make overnight oats for a cold and refreshing breakfast or make them hot in the morning, topped off with your favorite fruits, nuts or seeds
Breakfast Bowls
From Savory to Sweet, the options are endless.
Option 1: Acai Bowls
Your choice of frozen fruits, acai puree or powder, milk and voila. You have a refreshing breakfast that can be topped with fresh fruit, nut butter, chia seeds, pumpkin seeds, granola, flax seeds or even coconut flakes.
Here's a simple recipe to get you started.
Option 2: Yogurt Bowls
Sweet, simple and refreshing.
Option 3: Chia seed Pudding
Chia seeds can absorb 10-12 times their weight in liquid, which is what makes chia pudding so filling. They are also rich in omega 3 fatty acids, soluble fiber that lowers bad cholesterol, good gut health benefits and anti-inflammatory properties.
Breakfast Burritos
Burritos are an easy to prepare meal for breakfast, lunch or dinner.
Here's a simple egg and sausage breakfast burrito that you can customize to your liking. I would definitely add some sautéed veggies like cabbage, mushrooms or peppers to make it more filling and nutritious.
Pancakes/ Waffles with a side of fruit
Emphasis on the side of fruit for your morning intake of vitamins and minerals.
Meatballs/ Samosas and fresh salad
Meatballs/ samosas with your choice of salad can be a easy and filling breakfast packed with fiber and essential nutrients.
Moreover, meal prepping a large batch of meatballs will make it easy to have on the go during busy weekdays. Lastly, if you need some type of carbohydrate for energy then you can add boiled sweet potatoes.
Toast/ Sandwiches
Bread is the most famous food for a reason. Which is why, it would not make any sense to leave out bread-based breakfasts ideas. From soft-bread to whole and sour bread, the options are endless.
However, from a health perspective, you may want to use whole grain bread for your toasted slices and sandwiches. Here are some easy sandwich and toast ideas to try for your next breakfast.
Smoothies
Convenient and Time-Saving. Smoothies are a quick and easy way to get a nutritious meal or snack in a matter of minutes. They are nutritious, versatile and customizable.
Smoothies are a firm favorite for me on mornings when coffee is just too much. Here are some ideas.
Fruit Bowls
The best part about fruit is that there are so many to chose from. You could literally choose to eat different fruits every morning and still not be done in a month.
You could also chose between having a fruit salad or a single fruit as an addition to other meals mentioned above. Either way, you will be adding fiber and essential vitamins/ minerals that are beneficial for weight management, controlling hunger, detox, immunity and improved digestive health.
Traditional Breakfast
Sweet potatoes and yam are great examples of root vegetables that are rich in fiber, vitamins like B6 as well as minerals like potassium and magnesium. Root vegetables are better for you compared to simple starches like bread ad cake since they release sugars into the body at a slow steady pace and have a higher nutrient composition.
To make it even healthier, consider adding some protein and vegetable or fruit for a more balanced plate.
Lastly, check out more decadent breakfast ideas by Tish Wonders below
Enjoy..
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