When you think of breakfast, you probably think of an apple or a granola bar. However, paying a little more attention to this meal might come a longer way than you thought. Keep reading to see iTouch Wearables' favorite healthy breakfast recipes and why this meal is important not to skip.
“The Most Important Meal Of The Day”
Although some of us totally undermine breakfast, or don’t even know it exists for that matter, it is probably the most crucial meal for our bodies. A healthy and nourishing breakfast might be all we need for a great day. Breakfast is our bodies’ fuel, and skipping it or eating too little or too unhealthy, would be like a car running without fuel. A healthy breakfast in the morning is also good for your weight. Believe it or not, if you skip breakfast, you are more likely to reach for high sugar or fatty snacks later in the day. So, for all of us out there who try so hard to workout day in and day out, a healthy breakfast might be all we need. After all, it does burn fat. And for all of us who allow ourselves to be overtaken by constant daytime cravings, a good breakfast is proven to fight the cravings. A nutritious breakfast can improve concentration and productivity, lower stress, and increase happiness levels throughout the day. Good breakfast habits are essential and there are so many benefits - why haven’t we thought of this earlier, right?
Breakfast Checklist
Yes, breakfast is important, but not just any breakfast. It is essential to eat a full, balanced breakfast, and making a little more time in your ultra busy mornings might prove to be more worth it than you thought. A healthy breakfast includes whole grains, such as oatmeal, which are types of complex carbs that is good for energy as well as digestion. Next, proteins, such as eggs and hard cheeses, keep you full for longer. One fruit or vegetable every morning is important as well; they hold minerals that can definitely do us good. Fiber sources such as chia seeds also help with digestion and a source of a healthy fat such as some nuts or olive oil can provide nourishment. It is recommended to eat a healthy breakfast within two hours of waking up, which leaves us plenty of time. All you need is 10-30 minutes each morning to make your day that much better.
Quick and Easy Recipes For a Flavor-Filled Day
The size of your breakfast really depends on you - it’s just important to keep in mind that your meal should be balanced. When in a rush and in need of a quick bite, reach for a Kind Bar; they are satisfying and delicious. Kind Bars contain nutritional nuts topped with caramel for taste. They are also low in sugar, low sodium, fibrous, and gluten-free. Nonetheless it’s recommended to eat a full breakfast. No, this does not mean preparing a huge meal that will take hours - all you need is 10-30 minutes out of your morning. One of our favorite healthy breakfasts consists of a smoothie as a beverage, a small bowl of oatmeal, and some pancakes. All of these recipes are healthy, easy to make, and totally delicious.
Strawberry Coconut Smoothie
This smoothie is very high in fiber and protein; it’s a refreshing, chilled, nutritious and delicious way to kick off your day. All you have to do is blend up some frozen strawberries, coconut milk, a hint of honey and protein powder.
Ingredients:
- Frozen Strawberries
- Coconut Milk
- Vanilla Protein Powder
- Honey
- Vanilla Extract
- Ground Flax Seeds
The protein powder in this smoothie adds silkiness and also tastes great in smoothies. This smoothie is thick and filling - if you prefer thin, feel free to add a touch of coconut oil or even water. Also feel free to get creative and substitute! You can substitute the coconut milk for another non-dairy milk, the protein powder with peanut powder, the flax seeds with chia seeds, or even the strawberries with blueberries or raspberries. You could also add your own touch such as nuts or nut butter.
Neapolitan Overnight Oats
3 flavors over one any day, am I right? This small, warm, tasty bowl of oatmeal only takes 10 minutes to make (requires some work the night before though -trust me it’s worth it), and tastes just like ice cream. It’s a healthy bite of chocolate, vanilla, and strawberry all in one. It’s also high in protein, fiber, and healthy fats. This Neapolitan oatmeal is a gorgeous combination of Greek yogurt, milk, and chia seeds. The layers include vanilla from vanilla extract, chocolate from cocoa powder, and strawberry from pureed strawberries.
Ingredients:
For the Vanilla-
- ⅓ cup of rolled oats
- ½ teaspoon chia seeds
- 2 tablespoons of greek yogurt
- ⅓ cup of milk (any kind)
- ¼ teaspoon vanilla extract
- 1 teaspoon of honey
For the Chocolate-
- ⅓ cup of rolled oats
- ½ teaspoon of chia seeds
- 2 teaspoons of cocoa powder
- ⅓ cup of milk (any kind)
- ½ tablespoon of maple syrup
For the Strawberry-
- ⅓ cup of rolled oats
- 1.5 tablespoons of greek yogurt
- 2 large strawberries
- ½ teaspoon of chia seeds
- ¼ cup of milk (any kind)
- Pinch of salt
For the vanilla and chocolate layers, mix all ingredients in a small bowl and place in the refrigerator for at least 2 hours or overnight. For the strawberry layer, place strawberries and milk into a small food processor or magic bullet and puree. Then, mix with the rest of the ingredients in a small bowl. Place in refrigerator for at least 2 hours or overnight. In the morning, serve layered like Neapolitan ice cream.
Cottage Cheese Protein Pancakes
I know what you’re all thinking - cottage cheese? In pancakes? The answer is yes. This delicious blend of ground oat flour, cottage cheese, and mashed banana is an awesome source of protein. Note that there isn’t even added protein powder - all the protein comes from the cottage cheese! The cottage cheese sounds like an odd addition, but it melts and makes the pancakes a whole new level of creamy and delicious. This recipe is quick, with a prep time of 15 mins and also whole-grain and gluten-free, by using 100% ground oat flour instead of white whole wheat flour.
Ingredients:
- 1 mashed banana
- 2 large eggs
- 2 tablespoons of maple syrup
- 1 teaspoon vanilla extract
- 1 cup of 2% cottage cheese
- ¼ cup of unsweetened almond milk
- 3 tablespoons melted coconut oil
- 1.5 cups ground oat flour
- 1 teaspoon baking powder
- 1 teaspoon ground cinnamon
- ⅛ teaspoon salt
In a medium mixing bowl, whisk together two eggs and then add the rest of the wet ingredients (except for the coconut oil). Mix until combined and set aside.
Next, add all dry ingredients into a separate bowl and mix well. Then add dry ingredients to wet ingredients and mix. Finally, add in melted coconut oil and mix until smooth. Scoop a heaping ¼ cup of batter onto your pan and cook for 2-3 minutes on each side or until golden brown. Now enjoy!
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-Moriel
