A healthy balanced breakfast provides with a great amount of energy and various essential nutrients like calcium, iron and vitamins as well as protein and fibre. Having these nutrients early in the morning will maintain your health for long.
Many studies have shown that eating breakfast can improve memory and concentration levels. Let’s know some of the delicious breakfast options with their nutrition value to hog over!
- Avocado and poached egg toast
Poached eggs are a good source of riboflavin, vitamin B12 and phosphorus, and a very good source of protein and selenium required for healthy muscle building and development. Avocado is also packed with various essential vitamins, minerals and monounsaturated fats that are important for the maintenance of heart health.
- Walnut banana smoothie
Walnuts are loaded with polyunsaturated fats like Omega-3 fats that are crucial for brain development, proteins required for muscle building and vitamins and minerals such as vitamin B6, vitamin E, copper, folic acid, phosphorus and manganese are required for the proper functioning of the immune system, bone development and overall body functioning. Bananas are also rich in potassium which helps to maintain blood pressure and heart health and fibre which maintains the digestive health.
- Overnight chia seed oatmeal
Chia seeds contain a good amount of fibre, Omega-3 fatty acids, plenty of protein and several essential minerals and antioxidants that collectively improve digestive health, keeps blood pressure under control and heart health. Another main ingredient oats are rich in vitamin B1, magnesium, phosphorus, zinc, selenium and iron that is crucial for the proper functioning of the body.
- Easy tofu scramble
Tofu is the valuable source of calcium and iron required for the production of blood and bone and teeth development respectively. Also, tofu contains all the essential amino acids (amino acids combine to form proteins) required by human body for proper muscle building and development.
- Oatmeal pumpkin muffins
Oats are the whole grains cereals and are rich in fibre, vitamins, minerals and antioxidants. Nutritional benefits of oats include improved digestion, boost immunity, healthy metabolism and improved heart health. Pumpkin is a good source of various vitamins and minerals like vitamin E, vitamin A, vitamin C, vitamin B1, vitamin B6, folate, niacin, iron, magnesium, phosphorus, dietary fibre, riboflavin, potassium, copper and manganese.
- Blueberry quinoa bowl
Blueberries are rich in fibre which is required for healthy digestion, vitamin C is required for purifying the blood and vitamin K is required for coagulation of blood. They are also a great source of antioxidants which prevents ageing and various diseases. Another main ingredient is quinoa- a pseudo-cereal and the most popular healthy food. It is also loaded with dietary fibre, essential amino acids and various microelements like iron, manganese, magnesium and phosphorus required for healthy metabolism and functioning of the body.
- Cranberry zucchini bread
Cranberries are considered among healthy foods due to their high nutrients and antioxidants content which are associated with a lower risk of urinary tract infections and improved immune system. Zucchini in this recipe has almost no fats with good amounts of vitamin B6, riboflavin, vitamin C, vitamin K, potassium and manganese which are essential for proper body’s growth.
- Scrambled eggs with tomatoes and peppers
Eggs are the great source of lean proteins which are crucial to maintaining human health. They are linked to various health benefits such as bone health, immune function, brain health and muscle development. Tomatoes are the main dietary source of the antioxidant lycopene, which has been associated with many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, and vitamin K.
- Vegetable seviyaanupma
The dish is good enough to provide one time calories requirement with lots of nutrients. Vegetables and whole grain seviyaan in this recipe are loaded with all the essential nutrients and fibre that are required for healthy growth and development.
- Masala dosa
Masala dosa is a famous south Indian dish and mainly prepared by the fermented batter of rice and black lentils. The dish keeps the body light and energetic all the time. You can relish this dish with any vegetable to enhance the nutrition content.
Over to you
Pick a recipe from the above list and unlock them day by day. The dishes are good to taste buds and healthy as a breakfast option. Happy morning this time!