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Healthy Breakfast Recipes

You have often heard it said that breakfast is the most important meal of the day. Unfortunately, it is also the meal that is most often ignored. If you think about it, there is no reason you should skip, or skimp on, breakfast. You have not eaten in almost ten to twelve hours, your stomach is empty and the levels of sugar, insulin, etc. are at their lowest. Worse, you have a whole day of hard work ahead of you and will need all the energy you can get.
And yet, most people do not pay much attention to breakfast. To compensate, they indulge in heavy lunches, which leave them feeling lethargic and lazy, and consume numerous cups of coffee in order to keep awake.

There is a very easy way to get over this problem of not having healthy breakfasts—plan your breakfasts. If you do not do so, you will probably wake up in the morning, throw together some corn flakes and maybe an egg, eat it and rush to work. The trick is to plan your breakfasts the night before and make sure that all the ingredients are ready in the morning. In this manner, when you get up in the morning, all the ingredients of your yummy breakfast recipes are already there, and you can cut down on your cooking time to a great extent. When planning your breakfast menu, you need to keep in mind that breakfast should give you all the major food groups necessary to sustain you throughout the day. Ideally, your healthy breakfast recipes need to be high in proteins as well as carbohydrates. Choose between a mix of high glycemic and low glycemic carbs, as this will give you energy through the day. Your breakfast recipe should also contain some good fats, roughage, vitamins and mineral. If all of this sounds like a lot, well, it is a lot. That is why the old saying goes that you should eat breakfast like a king.

Once you understand what the nutritional value of your breakfast should be, you will not really need any breakfast recipe ideas. Instead, you will be able to put together something healthy every day. But for starters, here are a few ideas that can help you. You can get proteins from sources like eggs, meat, fish, milk, soy milk, cheese, etc. Similarly, carbs come from cereal, whole grains, fruit, bread, etc. Eggs are the perfect breakfast food, because they contain all the food groups. Good fats can come from olive or flax seed oil. Vitamins can come from fresh squeezed juices. Even coffee has its benefits. Also, remember to get plenty of water; hydration is as important as nutrition. Here are a few healthy recipes for breakfast that will help. Of course, there are a million different combinations of foods, so just start using your imagination, combined with the knowledge above, and you will not need any fast breakfast recipes.

  • Omelets: Of all the healthy recipes for breakfast, omelets are at the top. Eggs contain all the nutrients you need for the day, and they are low in fats and calories. Some people prefer throwing away the yolk, but most of the nutritional value comes from the yolk. So avoid doing that unless you are on an intense workout schedule and need extra protein. Omelets can be made in a variety of ways. Stuff your omelets with veggies like spinach, mushrooms, sprouts, potatoes or broccoli. You can also add meats like mince or tuna or bacon to your omelets. Keep in mind, though, that too much meat in your breakfast will slow down your digestion, making you lethargic.
  • Smoothies: Smoothies make for easy breakfast recipes that take no time to prepare, and no time to eat, and can still give you all the nutrition you need. All you have to do is put together some vital ingredients, and blend them in a blender. You can add peanut butter, fat-free yogurt, fruits like bananas or apples, juice, some flax seed oil for fat, soy milk, and even whey protein powder, and whip it together. There are plenty of smoothie recipes, so you can vary yours every day.
  • Casseroles: Casseroles are simple breakfast recipes that the whole family can enjoy together. You can make them from any number of ingredients. One recipe includes cheddar cheese and bacon. Cook the bacon till it is crisp. Coat a casserole dish, using vegetable spray. Put croutons in this dish and pour margarine over them. Grate cheddar over this. Then pour a mix of six eggs, some milk, and mustard over this. Crumble the bacon and sprinkle over all of this. Bake at 325 degrees for about 45 minutes and voila, a family dish is ready. Of course, this recipe needs a little work, and is also a bit higher on the calories, so it is ideal for a Sunday or family breakfast.
  • Sandwiches: A sandwich can be a healthy breakfast recipe that even kids love. To make them healthier, use whole wheat bread instead of white bread. Use cottage cheese or quark cheese, and fill them with veggies, tuna or meats. Bacon makes for great sandwiches, as do omelets. However, processed meat is high on sodium and should be used sparingly.

You can supplement your healthy breakfast recipes with oats, juice, coffee, etc. for a more rounded meal. Once you get used to these meals, there will be no way that your could have a bad  start to your day.  Also, remember to eat at least one serving of fresh fruits with your breakfast. Fresh fruits give off energy slowly, keeping you more energetic throughout the day, even when the ‘buzz’ from coffee is gone. Also, keep in mind that the rest of the day’s meals have to be eaten in accordance with this breakfast. Since you are getting most of your daily calorie intake from breakfast, your lunch does not need to be as big. Have a smaller, balanced lunch. Not only will this prevent you from putting on weight, but a lighter meal will keep you more energetic at work. Also, have small, healthy snacks throughout the day. Dinner should be the lightest meal of the day, so it digests easily and lets you sleep well.

Submitted on January 16, 2014