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The keys to a healthy breakfast

The keys to a healthy breakfast

As a nutritionist the question of what makes a healthy breakfast is one I get on a regular basis from friends and family. I always say that it depends what your morning routine looks like.

As a child my granny always used to make me porridge for breakfast, and this is a routine I took to university with me and eventually on into adult life. It fits the perfect breakfast mould of being cheap, filling, healthy and delicious, and is a great way to warm up on winter mornings. Oats are a great source of fibre and also have a low GI, which means porridge keeps you fuelled until lunch. In summer I switch to a lovely bircher muesli, which works in the same way.

Porridge is often criticised for being boring, but the beauty of it is that you can mix things up by changing your combos. It’s a great way to inject different nutrients to your diet, as well as making those oats taste even better. My favourite go-to topping is banana and cinnamon; bananas are high in potassium, which our muscles need to function properly. Fresh berries are also a great summer topping, and raspberries are my favourite – especially good as they are a great source of vitamin C, which our bodies need for loads of things, most importantly to keep our immune systems strong and healthy. If you are having to reach to the store-cupboard then dried fruit and a drizzle of honey is another great option (and just 50g of dried fruit counts as one of your five a day).

For more inspiration check out our porridge recipes, or watch Jamie’s video below.

You can also jazz up your porridge by trying different milks, which can be read about in our feature on the pros and cons of plant based milks.

Breakfast in a hurry

Another question I get is how to make a healthy breakfast when you are in a rush or on the go. For this I would always recommend a breakfast smoothie.

My little trick is to make up bags of frozen fruit ahead of time (another great way to use up fruit that is going off or looking a bit sorry for itself), and then whizz them up in the morning with a bit of natural yogurt, fruit juice, milk and a handful of oats to give it a bit more sustenance as a breakfast alternative. You could also add a bit of fresh ginger or a pinch of cinnamon for some extra flavour! This is a great tip for those of you who are often guilty of skipping breakfast.

Being a morning runner/gym-bunny I always make sure that my breakfast contains some form of protein. This sometimes comes in the form of a homemade protein shake, or a handful of seeds in my porridge ­– if you mix up the seeds you use you’ll get a variety of nutrients in there. I always also try and use chia seeds because they are especially high in protein – great for repairing muscles and keeping any post-workout soreness at bay!

Breakfast eggcellence

Eggs are another protein-filled breakfast option. As well as being a source of various other essential vitamins and minerals, the yolks are a great source of vitamin D, which we need to absorb calcium and keep our bones strong and healthy. Jamie has a great breakfast recipe for South American eggs, which is also gluten-free.

Brekkie drinks

In terms of what to drink with breakfast, water is always the best option – we should be getting eight glasses in a day, so the earlier you start the better! Our bodies also frequently mistake thirst for hunger so keeping hydrated will help stop you over-eating. However, sugar-free tea, coffee and no more than 200ml juice are also good options! This is all you need to add another portion of your five a day. Tea and coffee are predominantly made up of water so will also help you keep hydrating – however, both do contain caffeine so make sure you aren’t overdoing it and are drinking water between cups.

Whatever you usually have for breakfast, try to make it healthy. After all, your body has (usually!) been fasting for at least 10 hours when breakfast rolls around, so it deserves something good inside it to get you set up for the day.

For more breakfast inspiration, read up on healthy weekday breakfasts for busy families, or have a scan through all our breakfast recipes.

The keys to a healthy breakfast - Recipes

When it comes to breakfast, we’re all a little different. Some people need a filling meal by 7 am in order to have the clarity to meet their day. Others don’t start to get hungry until noon. Every one of us has a unique metabolism, and sometimes what feels right on one day will feel very different on another day.

If you engage in a lot of sports or physical activity, you’re more likely to need a good dose of calories in the morning. However, if your body starts the day slowly, or at a desk, then you might feel better if you eat lightly.

Unfortunately, there’s a problem with most breakfast foods. They’re just plain unhealthy. Most breakfast foods in the industrialized world are primarily based on convenience, but at what cost? Instead of providing you with nutritious, whole foods, most of them are full of factory-farmed (and fiber-deprived) animal products, processed ingredients, sugary beverages, cereals, and pastries — all of which can contribute to diseases like type 2 diabetes, cardiovascular disease, high blood pressure, and obesity.

Healthy Breakfast: 4 Super Tasty Breakfast Recipes to Try for a Healthy Start to the Morning

In today’s busy life, many of us do not have much time to cook. You must also have this thought in your mind that why not cook something in the kitchen, which is healthy and ready in less time. So ladies, forget your headache because we have brought you these 5 healthy snack recipes which are very easy to make.

1. Brown bread healthy sandwich

Brown bread helps in reducing weight because by eating it, our body gets omega-3, fatty acids, folate, and potassium.

To make Brown Bread Healthy Sandwich you need

Brown Bread Healthy Sandwich Recipe

Take two brown slices of bread, apply desi ghee around both the bread.

Now chop onion, tomato, green chili and add salt and red chili to it

Roast this onion tomato and dry spice paste by placing it in the center of both the brown loaves of bread.

Eat ready sandwiches in 5 minutes with any sauce and chutney.

2.Hot curd parathas

Dahi Ka Paratha will keep you stress-free in today’s hectic life. Also, it will increase the immunity of your body. By eating curd, the risk of high blood pressure is reduced to a great extent and you also stay away from heart-related diseases. Yogurt is an energy booster and it acts as an antioxidant in our body as well as hydrates the body.

What you need to make Dahi Ka Paratha

2 cups wheat flour, 1 cup curd

tsp Kashmiri red chili powder

1 tsp kasoori methi, 1 tsp ginger paste

Let’s prepare

Add finely chopped coriander leaves to the hot curd paratha

Then mix onion, green chili, turmeric and salt, pepper.

Prepare flour by mixing it with curd instead of water.

After leaving the prepared dough with oil for 10 minutes, you can make curd paratha.

Serve it with your favorite chutney and pickle.

3. Corn tikkis

Corn Tikki is full of flavor and health. The starch and fiber present in sweet corn is helpful in controlling blood pressure.

To make Corn Tikki you need

Corn Tikki Recipe

Peel and mash the boiled potatoes. Add sweet corn to mash potatoes.

Make a powder by grinding bread and green chilies.

Now mix red chili, ginger, chaat masala, green coriander, and salt together with powder in potato corn paste and keep it for some time.

Cook it in a non-stick pan on medium flame.

Eat with any jaggery sweet or coriander green chutney.

4. Semolina uttapam

When you start your day with a light meal, it is obvious that you will be energized throughout the day. Also, semolina is beneficial for diabetics, because it has a very low glycemic index and it gives you relief from stomach problems.

For sooji uttapam you need

2 onions, 2 tomatoes, 3 carrots, 1 capsicum, some green chilies, coriander, and ginger.

Recipe for making Sooji Uttapam

Mix semolina, curd, and salt in a vessel add some water, and prepare it like a dosa batter.

Now mix onion, tomato, carrot, capsicum, green chili, ginger, coriander leaves in the batter.

Now roast it on low flame. After roasting from one side, roast it from the other side. Very little oil is used in it and it is a healthy snack.

Healthy Make-Ahead Breakfasts to Grab & Go

Just because you’re caught up in the morning rush doesn’t mean you’re too busy to grab a healthy breakfast. These make-ahead breakfast recipes ensure you’ll be good to go—even if you aren’t actually going anywhere.

Mornings are a scramble even for the most organized households—getting dressed, remembering lunches, not to mention remembering to grab after-school or after-work clothes. But even if you’re currently working remotely and the kids are still distance learning, there’s inevitably a lot going on in the a.m.

It’s easy to see why so many people skip breakfast. If you do manage to grab something, it’s completely understandable if it’s just a sugar-filled meal replacement bar. That said, there are plenty of breakfasts that are super easy to make ahead of time or pull together very quickly in the morning. We’ve rounded up some of our favorite easy, healthy breakfast recipes below.

Overnight Oats with Summer Fruit

These overnight oats combine Greek yogurt, chia seeds, honey, and fruit for a little sweetness. It’s the perfect way to incorporate vitamins, nutrients, and protein that will keep your energy up all morning long. Because it’s in the refrigerator, it’s easy to grab when you’re in a rush and it’s super refreshing—and a nice change from cottage cheese. Get our Overnight Oats with Summer Fruit recipe.

Slow Cooker Steel-Cut Oatmeal

Pop this delicious recipe in the Crock-Pot the night before so that it’s completely ready to go in the morning. You could also whip up some homemade granola ahead of time to top it off with, or cut up some fruit as you’re getting ready to leave. Get our Slow Cooker Steel-Cut Oatmeal recipe.

Enriched Polenta Porridge with Raspberries and Crème Fraîche

This lightly sweetened polenta is super comforting and would be great if made the night before and popped in the fridge so that you could grab it on the way out the door. Top it with fresh raspberries and crème fraîche in the morning—you might want to loosen it up with a bit of hot water or non-dairy milk as well. Get our Enriched Polenta Porridge with Raspberries and Crème Fraîche recipe.

Sistema To Go Breakfast Storage Container, $5.99 from Amazon

With separate compartments for toppings and bases, this is perfect for packing oatmeal, yogurt, granola, and other breakfasts the night before.

Breakfast Sausage & Sweet Potato Muffins

It’s impossible not to look forward to a sausage and sweet potato muffin. These delicious treats are bolstered with oats and can be made ahead of time, then grabbed out of the fridge in the morning. They’re packed with protein and carbs that will help get you through the day. Get our Breakfast Sausage & Sweet Potato Muffins recipe.

Breakfast: Key to Growing Healthy

Breakfast is an important meal for growing children. Studies show that breakfast eaters tend to have higher school attendance, less tardiness and fewer hunger-induced stomach aches in the morning. Their overall test scores are higher, they concentrate better, solve problems more easily and have better muscle coordination. Children who eat breakfast also are more likely to maintain a healthy weight and get enough calcium, too. Whether your children eat at home or at school, be sure they eat a nutritious breakfast every day.

Whip Up a Quick and Easy Morning Meal

Start your child's day in a healthful direction with a balanced breakfast that incorporates a variety of nutrient-dense foods. Try some of these quick and easy options:

  • Peanut butter spread on whole-grain toast.
  • Iron-fortified cereal and milk or fortified non-dairy alternative with banana slices.
  • Instant oatmeal topped with chopped walnuts and sliced strawberries.
  • Smoothie including milk or fortified non-dairy alternative, spinach, frozen banana and nut butter
  • Parfait with layers of yogurt, whole-grain granola and blueberries

Make a Breakfast Bar

Let your kids build their own breakfast with a breakfast bar. Similar to a salad bar, a breakfast bar includes a variety of foods to mix and match. Little ones love to create unusual combinations by mixing, stacking and organizing ingredients. Will peanut butter glue the berries to a waffle? Or will yogurt smother nuts and fruit? No matter what nutritious combinations they create, they will love the sense of control a breakfast bar offers. Here are some ideas:

  • Whole-grain cereals, waffles, tortillas, bread or English muffins
  • Peanut butter
  • Low-fat or fat-free yogurt
  • Cottage cheese
  • Variety of sliced fruit such as bananas or strawberries
  • Cooked apples or fruit compote
  • Cheese slices
  • Chopped nuts
  • Raisins and dried cranberries
  • Low-fat or fat-free milk
  • Hard-boiled eggs

Jazz Up Cooked Cereal

For a great grain-filled breakfast, add flavor and nutrition to cooked cereals (instant or not), such as oatmeal, cream of wheat, grits, brown rice or whole-grain couscous.

  • Use fruit juice &mdash apple, orange or another 100% juice &mdash or low-fat or fat-free milk as the cooking liquid.
  • For cooked cereal, stir in chopped fruit (apple, peach, banana, kiwifruit), dried fruit (chopped apricots, papaya, dates, raisins, cranberries) or nuts and seeds.
  • Add dry milk powder to cooked cereal to boost calcium.
  • Liven it up with spices: cinnamon, nutmeg, allspice or cloves.

If eating breakfast at home simply isn't an option for your child, find out if school breakfast is available. Or pack them a breakfast-to-go that they can eat on the bus or when they get to school. You will not only be encouraging your children to eat nutritiously, but fueling their growing bodies and minds for success.

4. Tex-Mex Vegan Breakfast Hash

This Tex-Mex inspired hash replaces starchy potatoes with protein-packed tofu for a tasty, carb-controlled breakfast option that'll get your metabolic engines revving. Piling your plate with belly-filling veggies like bell peppers is also a great way to make you feel fuller with fewer calories, Langevin says.

Get the Tex-Mex Vegan Breakfast Hash recipe and nutrition info here.

Spinach and Feta Breakfast Wrap

This hearty, healthy breakfast recipe is like a Greek omelette in a wrap. Fresh spinach, salty feta cheese, and black olives combine with scrambled eggs in a tortilla for an easy, hand-held breakfast you can eat on-the-go. Use whole wheat tortillas to boost the fiber in this protein and iron-rich breakfast.

Healthy Every Week

Giada makes a robust Linguine with Chicken Ragu for her guests.

Linguine With Chicken Ragu

Giada makes a robust Linguine with Chicken Ragu for her guests.

Ellie's Big Fat Greek Burger

Ellie's Big Fat Greek Burger: heavy on flavor, light on fat and calories.

Roman-Style Chicken

Make this dish ahead of time and heat it up when you're ready to serve it.

Alton's Lentil Soup

Alton thinks lentils may be the best plant-borne soup base on planet Earth.

Alton's Shrimp Gumbo

Alton makes gumbo, a classic Cajun stew with shrimp and andouille sausage.

Giada's Salmon Baked in Foil

Individual packets of salmon and tomatoes mean fast cooking and clean-up.

Garlicky 40-Clove Chicken

Alton uses the Count's favorite, garlic, to make 40 Cloves and a Chicken.

Ellie's Zucchini Ribbon Pasta

Satisfy your pasta cravings with Ellie's flavorful Zucchini Ribbon Pasta.

Ellie's Flank Steak Salad

Ellie serves warm Flank Steak Salad with a creamy blue cheese sauce.

Ina's Lentil Vegetable Soup

Ina's soup of lentils and vegetables is a healthy, hearty main-dish choice.

Baked Salmon

Whip up scrumptious and healthy oven baked salmon with Cooking Thin.

Shrimp Scampi with Artichokes

Ellie reveals the secrets of having the food you crave.

Herb Roasted Pork Loin

For any dinner party, this pork dish will definitely impress your guests.

Lemon Basil Spaghetti

Giada prepares whole wheat spaghetti with lemon, basil and salmon.

Ginger Poached Salmon

Ginger Poached Salmon: because fear of poaching shouldn't derail dinner.

Quinoa Pilaf in Lettuce Cups

Protein-packed quinoa makes a tasty alternative to rice in Aarti's pilaf.

Red Snapper en Papillote

Alton's red snapper en papillote (in parchment) is unbelievably succulent.

10-Minute Shrimp Stir-Fry

Ree actually makes her 10-Minute Shrimp Stir-Fry in less than 10 minutes.

Whole Wheat Pasta Salad

This salad, with walnuts and feta, is a healthy meal in itself.

Garden Vegetable Soup Recipe

Alton makes everyone's childhood favorite, a classic garden vegetable soup.

Grilled Salmon and Pineapple

Fresh herbs give Giada's Grilled Salmon and Pineapple incredible flavor.

Quinoa-Veggie Stuffed Peppers

Veggies and superfood quinoa make a tasty, healthy stuffing for peppers.

Herb-Marinated Pork Tenderloin

Hooray for herbs, the best way to add loads of flavor and no fat to food.

Ellie's Tomato-Tortilla Soup

Ellie's spicy Tomato-Tortilla Soup is filling without a lot of calories.

Alton's Chicken Noodle Soup

We hear that people feign illness to get Alton's Chicken Noodle Soup.

Ellie's Chicken Parmesan

This healthful version of a classic has less cheese but all the flavor.

Light Teriyaki Chicken Thighs

Ellie lightens up the salt and fat in her healthy Teriyaki Chicken Thighs.

Tangy Buffalo Chicken Salad

Tangy Buffalo Chicken Salad is a healthier make-ahead version of a classic.

Turkey Soup With Rice and Kale

Lean ground turkey, brown rice and kale make this a healthy, hearty soup.

Healthy Favorites

35 Meatless Meals

From veggie burgers to hearty pasta dishes, what's not to love?

Chicken Dinners for the Win

Cook up a classic, or try a new twist on an old favorite.

Hearty, Healthy Soups

Chase away the chill with soup, made with plenty of good-for-you ingredients.

10 Snacks Under 250 Calories

Put down the candy and potato chips! These healthy alternatives are delicious — and guaranteed to keep you full until your next meal.

Keep Your Goals on Track

Healthy Appetizers

These flavorful snacks and small bites are the perfect start to any meal.

Chocolate Peanut Butter Energy Bites

Gimmie Some Oven

Everyone has time for chocolate in the morning, am I right? These yummy treats feel indulgent, but are packed with healthy ingredients like oats, flax, and chia seeds to get your morning off on the right foot. Plus cocoa powder=antioxidants.

4 Healthy and Easy Breakfast Recipes

These banana oatmeal pancakes are healthy, delicious and easy to make. They are perfect for those who are working out or for those who are just trying to live a healthy lifestyle. Full recipe here: Banana Oatmeal Pancakes Recipe

Apple Cinnamon Oatmeal Porridge

Oatmeal porridge is one of the most nutritious breakfast recipes. You always can use different flavours for your porridge, in this recipe we made apple oatmeal porridge with a touch of cinnamon. This recipe is vegan and you need only 15 minutes to prepare it. Full recipe here: Apple Cinnamon Oatmeal Porridge Recipe

Chocolate & Banana Overnight Oats

Overnight oats recipes are the perfect breakfast for those who do not have time to cook in the morning. You can make it the night before or even 3 days ahead. Full recipe: Chocolate & Banana Overnight Oats Recipe

Blueberry Smoothie

Who doesn't love smoothies? There are so many types of smoothies, this time we went for a very simple recipe, very healthy and very tasty that you can make in the morning and drink it on the way to work or school. Full recipe here: Blueberry Smoothie Recipe

Share it with us on Instagram and tag @thecookingfoodie so we can see your cooking adventures!

Here's a list of 11 best breakfast recipes that are hard to skip and will keep you charged through the day:

1. Bran Whole Wheat Muffins

Muffins are a breakfast favourite. Why give up on them when we can show you how to make them the healthy way? This recipe uses wheat bran cereal, whole wheat flour, low fat milk and brown sugar for the batter. Most importantly, it substitutes the fat with freshly made apple sauce.

Delicious muffins made the healthy way with wheat bran, milk and apple sauce.

2. Banana Oat Bread

Breads are breakfast staples. But, what we don't realize is that most breads use refined flour which is high on carbs and devoid of any nutrients. Here's a simple solution, this banana and oat bread replaces all that is bad for you with all that's good.

The perfect recipe to cook at home, filled with the goodness of oats!

3.Spinach Pancakes

This wholesome meal consists of pancakes made with whole wheat flour, milk, yogurt and spinach with a mushroom and cheese filling. A great option for breakfast, brunch or even to pack for tiffin.

You wouldn't be disappointed with these heavily stuffed pancakes served with fresh tomato salad.

4. Melon and Kiwi Fruit Smoothie

A power drink that will shoot up your energy levels instantly. Fresh fruits, milk, honey and oats come together to make this energy booster. Kiwi is a tangy and sweet fruit that has numerous benefits and when this is combined with fruits like papaya, melon and grapes, it only enhances the nutritious value of this smoothie.

A powerhouse of nutrients, this melon and kiwi smoothie is perfect for boosting energy in the middle of the day.

5. Ragi Wheat Bread

For all the bread lovers, this recipe will be your life long companion. It uses healthy ingredients like ragi, jaggery, whole wheat flour, yogurt and spinach. Ragi and spinach together, are one of the most powerful ingredients that provides ample amount of nutrients like Iron, Vitamin A and Fiber. Need we say more?

6. Chicken Omelette with Sauteed Mushrooms

Here's a protein packed breakfast for you. An omelette made with egg whites, chunks of chicken and the goodness of mushrooms.

A power packed egg breakfast to start your day with, for an energized day.

7. Oat Apple Crumble

This breakfast recipe is worth waking up for. The goodness of apples and oats fuses with the aroma of nutmeg and cinnamon. Oats being rich in carbs and fiber apart from being rich in proteins, making this dish a must try.

A nutrient rich crumble dish with goodness of apple is sure to give your day a lovely start.

8. Breakfast Salad

We get that a salad for breakfast might be unusual but once you try this delicious recipe, we promise there's no going back. You've got chicken sausages, lettuce, eggs, tomatoes and a gorgeous honey mustard dressing.

A tasty and packed with nutrition salad recipe with a sweet and sour dressing.

9. Baked Eggs

It's time to crack one open. Breakfast is incomplete without delicious eggs which is why we bring you a delicious recipe of baked eggs which is easy and quick, made in just 30 minutes with a handful of ingredients.

Pair with a slice of bread to relish this dish of baked eggs to its fullest.

10. Fresh Fruit Muesli

Indulge in a breakfast bowl packed with fiber and protein. Fruit, juice, a dash of lime, oats, yogurt, honey, almonds, raisins and a bit of jaggery. It's exactly as healthy as it sounds. This fruit bowl combined with muesli will keep you full for long.

A bright and healthy way to start your day, this fruit bowl is packed with all things nutritive and delicious.

11. Oats Uttapam

Uttapam is a delicious southern delight that is easy, quick and fuss-free to cook. This recipe is made with oats which makes it a healthy breakfast option which is fulfilling and satisfying. Oats are incredibly nutritious, packed with fiber and other essential nutrients. Once tried, you wouldn't need any more reasons to cook this everyday.

High on fiber, satisfying to the appetite, Oats uttapam is your comfort breakfast.