“It is health that is real wealth and not the pieces of gold and silver” – Mahatma Gandhi
Your mother is very much right when she says that breakfast is the most important and a ‘must have’ meal of the day to live a healthy life. Eating breakfast and the right kind is unswervingly linked to innumerable health benefits. Not only does it kick start the day in an energized manner but it also helps in monitoring weight amidst many other health benefits- studies have witnessed this!
“Eating breakfast has long term health benefits. It can reduce obesity, high blood pressure, heart disease and diabetes.” -National Health Service
It is a proven fact, for all age groups that breakfast eaters tend to lose more weight, and are healthier than the breakfast skippers. But do you think that eating breakfast is enough? No! Eating “healthy breakfast” is going to give you the result you are seeking for.What’s healthy then? Let’s scroll down and have a look at them!
1. A Warm Bowl of Steel-Cut Oatmeal
Have you noticed the heart-shaped seal on the oatmeal box? What’s the reason behind it? The reason behind this is that oatmeal helps in lowering cholesterol as it encompasses beta-glucan. There are number of reasons to dig in and count on oatmeal. Whether the oatmeal is in a creamy form or blended with frozen fruits and bit of dry fruits, a bowl of oatmeal says “good morning” to you in the literal sense. Oatmeal, one of the stick-to-your-ribs meals for breakfast, is the superb way to deliver fiber and nutrients to your body. And so, you are not missing out on the delightful way to a healthy breakfast!
Elisa Zied (New York based nutritionist) says, “The grain’s nutrients, like fiber, are fully intact. Plus, they’re sodium-free, which is rare when it comes to breakfast foods.”
Blessings: A good source of fiber, vitamin B1, magnesium, zinc, protein, manganese, molybdenum, phosphorus, copper, biotin, and chromium.
2. Eggs, Eggs and Lots Of Eggs
A classic breakfast choice, eggs are enriched in ample of nutrients. Eggs are often classified as “superfood” since they are loaded with those nutrients like choline that are hard to find in the normal diet. Plus, they are very helpful in raising HDL that is High Density Lipoprotein, which is a good cholesterol. Antioxidants namely, Lutein and Zeaxanthin are found in eggs that are highly beneficial for eyes.
Blessing: An excellent source of protein, magnesium, potassium, sodium, Vitamins (A, B1, B2, B3, B5, B6, B12, D, E, K), carotenoids, calcium, phosphorus, zinc, copper, iron, folate, choline, manganese, biotin, and selenium.
3. What if it is Cottage Cheese?
As per the American Heart Association, one should eat two to three servings of low-fat or no-fat dairy per day. And nothing’s best than Cottage Cheese to sneak in some dairy and protein in your hand. Pick that cottage cheese, which is prepared using 1 percent or nonfat milk and there you are! Whether we talk of bodybuilders, runners, weightlifters, or diet conscious peeps, all of them pick Cottage Cheese for its high casein protein (a longer-lasting protein).
Blessing: An excellent source of protein, carbohydrates, calcium, iron, magnesium, phosphorous, sodium and potassium, count on this recipe!
4. How About Natural Turkey Bacon!
A delectable and healthy alternative to pork bacon – Natural Turkey Bacon can be enjoyed daily! It is highly nutritious breakfast diet, one can ever opt for. It’s meaty, it’s smoky, it’s appetizing, and whatnot. Bacon delivers pork-powered protein as well as is highly appreciated for its “blood-balancing” bounty. Not only this, but Natural Turkey Bacon is universally beloved flavor enhancer as well as mood elevator.
Blessing: An amazing concoction of carbs, sodium, potassium, Vitamin (A, B-6, B-12, C and D), calcium, iron, and magnesium.
5. Go Green With Salads
A big plate of orange wedges along with the sliced avocado wins out all the time! For all those who don’t like eating a heavy breakfast can turn to a simple, fresh and healthy one with salads. Be it cancer, or other cardiac issues, you can kick-away varied chronic diseases simply by incorporating a bowl of nutritious salad in your breakfast regime. Salads are extremely low on counts of calories and hence, help reducing weight. Making salad is not a rocket science rather it is one of the quickest ways to make you breakfast salubrious.
Blessing: Amalgamation of phytonutrients, cholesterol-lowering benefits, folate (crucial for cell repair and during pregnancy), potassium (helps control blood pressure), lutein (good for your eyes and an excellent source of vitamins, this recipe gives you a healthy dose of antioxidant protection and immune support.
The Healthiest Breakfast Recipe Is Right Here-Check this out!
Oats+ Avocado & Orange Salad
To Prepare A Bowl Of Wholesome Oats:
Take oatmeal and keep an eye like a falcon on the milk-to-oat ratio.
For a ¼ cup of oats, you need to add a cup full of milk.
Let it boil for a little while and keep a check that it should neither be a pasty sticky mess nor a soupy mush.
For add-ins garnish some small-diced fruits, soaked dry fruits, and few nuts or you can also sprinkle a pinch of spices like cinnamon, nutmeg, or cardamom as per your taste.
For The Healthy Avocado & Orange Salad
Arrange few pieces of navel oranges (peeled and sliced), cara cara oranges (peeled and sliced) and blood oranges (peeled and sliced) in a layer on it topping it with sliced one avocado and very thinly sliced half fennel bulb.
Mix 1 tbsp. honey (if you like) and a pinch of salt and pepper according to your taste.
Make a puree of cottage cheese in the food processor and put dill, potato flesh, scallions, salt and pepper until they properly blend.
Add boiled mushrooms and spinach. Season to taste it with salt, black pepper, and spices.
Decant the mixture on the salad platter and garnish it with fresh dill and scallions.
Enjoy this is a low-fat nutritious recipe with a perfect concoction!
The List Gets Better, If You Are Comfortable With Keeping Few Nutritious Non-Vegetarian Options In Your Breakfast Menu–
You can add full boiled eggs half cut seasoned with black pepper.
Cook turkey bacon until it turns crisp and brown. Cut the bacon into halves and add in it.
Plus, you can also put shredded chicken on it.
Therefore, I would like to wind up with the words of Leigh Hunt who says, “The groundwork of all happiness is good health.” And this wholesome recipe presented by us not only offers numerous health benefits of losing weight, boosting the immune system, strengthening body’s defense and much more but will also gratify your taste buds keeping you happy and contented.
Don’t forget to take care of yourself!
Ankit Gupta works for ExportsIndia.com. He is a notable health and fitness blogger and has contributed a number of fitness related write-ups. He is leading a healthy life owing to his extensive knowledge of the same. For more health updates, follow Ankit on his Twitter Account.