We always hear that breakfast is important but do you know why? In fact, skipping breakfast can result some really negative effects on your health:
Increase the risk for heart disease
Raise the risk for diabetes
Lead to gain extra weight
Injure your bone health
Impair cognitive abilities and academic performance in children
To avoid all these we collected 15 healthy and delicious breakfast Recipes that you can make ahead.
1. Zucchini Oat Breakfast Cookies
Sounds weird but tastes super good. Here is what you need:
1cupshredded zucchini
1cupquick-cooking oats
2cupswhite whole wheat flour
1medium ripe bananamashed
1teaspoonground cinnamon
Halfteaspoonbaking soda
Quarterteaspoonsalt
Quartercupbutter
3/4cupcoconut sugaror brown sugar
1large egg
1teaspoonvanilla extract
1cupsemisweet chocolate chips
3/4cupchopped walnuts
2. Vanilla Orange Chia Pudding
Gluten free and vegan, refreshing start for your mornings:
1 cupcashew milk, almond milk or coconut milk
3 tablespoonschia seeds
half teaspoon orange zest, preferably from an organic orange
1/3 teaspoon vanilla extract
Optional toppings: honey or maple syrup, banana, berries or berry chia seed jam, coconut, crisped chopped nuts
3. Asparagus and Goat Cheese Mini Quiches
Delicious breakfast for special mornings.
Crust:
1 and 1/3 cups all-purpose flour,
1/2 teaspoon salt
1/2 cup cold unsalted butter
3 ounces goat cheese log, cut into 1/2-inch pieces and frozen
1 tablespoon ice water
1 large egg yolk
Filling:
12 ounces fresh asparagus, trimmed
1 large leek, thinly sliced (about 1 1/2 cups)
2 tablespoons unsalted butter
2 tablespoons chopped fresh parsley
4 large eggs
1/2 cup heavy cream
2 ounces crumbled goat cheese
3/4 teaspoon salt
1/4 teaspoon black pepper
4. Banana Coconut Muffins
Sweet, tasty and healthy? Yes, it is possible!
1/2 cup white whole wheat flour (or regular whole wheat flour)
3/4 cupwhole wheat pastry flouror white/regular whole wheat flour
1 and 1/2 teaspoons baking powder
1 cup mashed ripe banana
1/4 teaspoon table salt
zest of 1/2 lemon, finely chopped
3/4 cup unsweetened shredded coconut
1/2 cup virgin, melted coconut oil
1/4 cup honey
1 large egg, better at room temperature
1 teaspoon vanilla extract
1 tablespoon turbinado sugar
5. Hash Brown Egg Nests with Avocado
The ultimate breakfast for tough days.
8 medium eggs
2 slices cooked bacon, crumbled
15 oz. frozen shredded hash browns, thawed
2 avocados, sliced and chilled
1 cup Cheddar cheese, shredded
1 tablespoon olive oil
Salt and pepper to taste
1/2 tablespoon parsley, chopped
6. Tropical Steel-Cut Oatmeal
Takes no more than 10 minutes to prepare and gives you energy for long hours.
1 cup steel-cut oats
1 2/3 cups water
1 can coconut milk
2 tablespoon vanilla
pinch salt
1 tablespoon brown sugar
1/3 cup pineapple
1/3 cup strawberries
1/3 cup mango
1/3 cup banana
1/4 cup cashews, chopped and toasted
1 tablespoon ground cinnamon
1/4 cup coconut flakes, toasted
7. Valerie’s Brunch Frittata
A tasty brunch with tomatoes, asparagus, herbs, and goat cheese and all ready in just half an hour.
1 tablespoon extra-virgin olive oil
2 oz goat cheese, crumbled
1 cup cherry tomatoes
1 cup cut-up cooked asparagus (in 1- to 2-inch pieces)
8 large eggs, beaten with salt and black pepper
2 tablespoon mix of chopped chives and dill
8. HEALTHY BROWNIE GRANOLA BARS
Oats, nuts and dried fruits for breakfast are a good start for your body. And the chocolate? Even better!
1 1/2cupsoats
1cupraw walnuts
1cupraw nuts or almond(roughly chopped)
3/4cupcocoa or cacao powder
2cupspitted dates(soaked in warm water then drained)
1/4cupsalted almond butter(or peanut butter)
1/4cupagave nectar, maple syrupor honey
9. Frozen Breakfast Quesadillas
Quick, tasty and cheesy? Quesadilla! What else?
3 tortillas (low carb)
1large egg
3egg whites
1/2 cupcanned corn, rinsed and drained
2 tablespooncilantro, chopped
1/2 cupcanned black beans, rinsed and drained
1/4 cupred onion, minced
3/4 cupreduced fat shredded cheddar cheese
1/2 tablespoon taco seasoning
10. Baked Blueberry Oatmeal
With this breakfast every morning starts perfect.
2 cups old fashioned rolled oats
1 1/2 teaspoon ground cinnamon
1 Tablespoon unsalted butter – melted
1 teaspoon baking powder
1 large egg
1/2 teaspoon sea salt
2 cups milk
1/3 cup maple syrup
2 teaspoons vanilla paste (or extract)
1 1/2 cup blueberries
2 ripe bananas – cut into 1/2 slices
11. Stuffed Breakfast Peppers
Veggies are always good choice to start your day!
4 eggs
1 cup broccoli
2 bell peppers
1 cup mushrooms
1/4 tablespoon cayenne pepper
Salt and pepper
12. Banana oat pancakes
Gluten-free and healthy choice for every day.
2 eggs
1/4 cup mashed bananas (about 3 small bananas)
2 tablespoons coconut oil or butter, melted
1 tablespoon lemon juice
1 teaspoon honey or maple syrup
1 cup oat flour
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
13. Cocoa Banana Bread Protein Bites
Another sweet but healthy option to boost your mornings up.
3 full dried bananas, chopped into pieces
1/2 cuppitted dates
1/4 cupunsweetened almond milk
1/4 cupalmond meal/flour
1/4 cupraw almonds
1/4 cupnatural peanut butter(oralmond butter)
1/2 cupprotein powder
1/4 cupcocoa nibs(divided)
14. Smoothie
Quick, healthy and easy to pack. Great choice for busy mornings.
1 cup almond milk
1 cup frozen berries
1 tablespoon chia seeds
1 scoop protein powder
1 handful spinach
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