Breakfast Sandwiches And Toast
Breakfast sandwiches may be one of the best breakfast ideas out there! They are hearty and easy to eat, especially for kids.
There are so many delicious toppings to choose from, and as a result, the possibilities are endless. All of your favorite breakfast foods can be piled onto an English muffin, whole wheat toast, croissants, or baked in a pastry shell.
Breakfast sandwiches can be eaten alone, however adding some fruit on the side instantly creates a nice, sit-down morning meal or brunch.
Why Are Familiar Breakfast Foods Not Great For You
Simply put, to the cells in your body, a bowl of cereal, or a bagel, or a piece of toast, or a muffin are all no different than a dessert. Processed carbohydrates and sugars cause blood sugar and insulin levels to rise. The insulin easily ushers all that sugar into your fat cells, where it becomes stored energy, also known as body fat.
The animal fats in bacon, sausage, and butter can glom up arteries and lead to heart attacks and strokes. The salt in cured meats and other processed foods causes us to retain water and pushes the blood pressure up. This is all a recipe for weight gain, obesity, high blood pressure and cholesterol and eventually, heart disease.
Cereal For Breakfast All Grown Up
- Granola with Figs, Almonds and Coconut. Were grooving on the healthy, filling, delicious alchemy that happens when you combine oats, honey, and oil with some handfuls of chopped nuts and dried fruit.
- Apple and Maple Baked Oatmeal. Sweetened with just a kiss of maple syrup, this healthy apple baked oatmeal recipe is the ultimate fall breakfast.
- Nuts and Seeds Granola. Having a batch of this nutty, seedy, maple-sweetened granola around the house makes mornings way easier. Plus, its an ultra-healthy way to start the day.
- Overnight Oats. Maybe the easiest breakfast recipe we know ofjust a few minutes of work before bed means that you get to wake up to a breakfast thats ready when you are!
- Six-Ingredient Breakfast Quinoa. Looking for a vegan, protein-filled, nutrient-rich breakfast idea without eggs? Look no further!
- Norwegian Risgrøt Rice Porridge. Risgrøta festive Norwegian rice puddingis a heart-warming, soul-satisfying treat that is humble, almost too easy, and impossible not to love.
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Cottage Cheese Breakfast Bowls
Cottage cheese packs over 23 grams of protein per cup, making it a smart choice for people looking to increase their intake of this important nutrient .
Cottage cheese can be enjoyed sweet or savory. For example, make it sweet by adding cinnamon, berries, and a bit of almond butter, or make it savory by adding spices, sautéed greens, and an egg.
This simple cottage cheese breakfast bowl recipe tops cottage cheese with berries, walnuts, almonds, and cinnamon. But dont stop there feel free to experiment with toppings until you find a combination that lights up your tastebuds.
The Best Breakfast Egg Bake
Ingredients like frozen hash browns, canned crescent rolls and bulk breakfast sausage make this easy egg bake a classic morning meal. Layering rich sour cream, heavy cream and two types of cheese with bright bell pepper and scallion makes this The Best Breakfast Egg Bake. Slow-baking it keeps it soft and creamy with a browned crescent bottom. Its the perfect dish for a holiday or a plain old Sunday morning.
Get the Recipe: The Best Breakfast Egg Bake
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The 13 Healthiest Breakfasts To Have According To Rds
Fueling your body first thing in the morning is one of the most important ways to start your day. But if your breakfast does not have the proper nutrients, your breakfast could leave you feeling hungry and exhausted throughout your morning. That’s why we turned to a few registered dietitians to learn which meals would be considered the healthiest breakfasts to have to start your day,
Between smoothies, oats, and even pancakes, there are enough healthiest breakfast options to choose from throughout the week thanks to the key advice from these registered dietitians. Here’s what they had to say, and for more healthy eating tips, be sure to check out our list of 7 Healthiest Foods to Eat Right Now.
Cold Brew Iced Coffee
This recipe makes just two servings of cold brew, so if you’re new to the method, it will be a good test batch to see exactly how strong you want your steep to be. Once you’ve found your sweet spot of brewing time, you can double, triple or even quadruple the yield. The strained concentrate will keep tightly sealed in the fridge for up to a week.
Get the Recipe: Pancakes
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How To Build A Diabetes
There are four categories you want to try to include when planning a diabetes-friendly meal, whether for breakfast or other times of day. They consist of:
Focusing on these four types of food will ensure that your plate checks all the boxes of a satisfying, nutrient-dense meal. Plus, you’ll set yourself up to make better meal choices throughout the rest of the day.
Turkey And Sweet Potato Breakfast Hash
If youre not a fan of eggs or cant tolerate them, this turkey and sweet potato breakfast hash recipe may become your go-to high protein breakfast.
Its loaded with healthy ingredients like Brussels sprouts, sweet potato, apple, kale, and herbs, and its packed with protein thanks to the ground turkey.
The hash can be made in large batches and stored in your fridge, so you have a healthy breakfast waiting for you in the morning. Plus, even though its a breakfast recipe, the recipe works perfectly as a filling lunch or dinner.
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The Best Breakfast Foods To Eat For Every Age Range
Like most kids, I was obsessed with sugary cereals, especially Cinnamon Toast Crunch. My mom rarely let me have it, but the square morsels of cinnamon were my favorite morning meal, even though the choice was less than ideal for a growing 7-year-old.
Each stage of life requires a focus on different nutrients, from calcium and iron in childhood to protein and omega 3s in the golden years. HuffPost interviewed four dietitians to find the ideal breakfast for each stage of life.
Chocolate Peanut Butter Smoothie
If you’re a chocoholic, you’ll love this smoothie. It has all of the smooth and delicious flavors of a chocolate peanut butter cup, without all of the fat and sugar. Blend together chocolate protein powder, a cup of almond milk, a tablespoon of peanut butter, a frozen banana, a small handful of walnuts, and a dash of cinnamon.
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Do You Have Any Tips On How To Plan In Advance
Many breakfast foods can be prepped in advance, or require very little preparation. One of my favorite breakfasts when I have little time is overnight oatmeal. Oatmeal can be combined with fruit & milk and put in the refrigerator the night before and is ready to eat in the morning no cooking required!
Usually I use blueberries and a banana, but any combination of fruit works fine. Another great option when you are in a time crunch is a piece of fruit like apple or banana with some nut butter or Greek yogurt with granola these can be made ready in minutes. You can also make breakfast scramble wraps or mini-frittatas that can be frozen individually and microwaved in the morning for a quick breakfast.
Almond Butter Apple Cinnamon Baked Oatmeal Cups
These oatmeal cups are so tasty you’ll want to keep a stash on hand, and you can since they’re freezer-friendly. So go ahead and prep a bunch of these ahead of time, warm them up when you’re ready to eat, and have them with a scoop of your favorite nut butter.
Per serving: 143 cal, 7 g fat, 17.3 g carbs, 4.8 g protein, 3 g fiber
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Sweet Breakfast Ideas Including Pancakes Waffles And French Toast
A big pancake or waffle breakfast is always a favorite with kids and likewise, adults! Weekends are a great time to pull out the waffle iron or griddle and make up something special. Some hot maple syrup or a flavored syrup, and sprinkled powdered sugar on top are just the ticket for a fun start to the day. Everyone will be asking for seconds when you make up one of these delicious recipes.
What Are The Best Grains To Have For Breakfast
- Oatmeal. Oats are a great option if youâve gone gluten-free, says Tafur. Theyâre a warm option for breakfast on cold winter days, or they can be eaten cold after being refrigerated overnight if you prefer them that way.
- Quinoa. Who knew this high-protein option could be eaten at breakfast too? Donât be afraid to cook this and combine it with your favorite plant-based milk for a hot cereal alternative, says Tafur. âAdding cinnamon to this mixture can be the perfect alternative to a sugary granola,â she says.
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- Rice. Another non-traditional breakfast item, you can prepare rice pudding with coconut milk and a little nutmeg and cinnamon for a simple breakfast with lots of flavor, says Tafur.
- Amaranth. This may be another grain youâre not familiar with. âAmaranth is a great alternative to oats and eaten in a similar manner,â says Tafur. âIt has a nuttier, courser texture, and is still packed with fiber to aid digestion.â
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Healthful Protein Slowly Digested Carbohydrates Fruit Or Vegetables Serve Up Best Morning Mix
As you sleep, your body is hard at work digesting yesterday’s dinner. By the time you wake up, your body and brain are demanding fresh fuel. “Breaking the fast” is a key way to power up in the morning. Do it right and the benefits can last all day.
If you miss the day’s first meal, notes Dr. David S. Ludwig, a nutrition expert at Harvard-affiliated Children’s Hospital Boston, you may start off with an energy deficit and have to tap into your energy reserves.
What’s a good breakfast? One that delivers some healthful protein, some slowly digested carbohydrates, and some fruit or vegetables. A vegetable omelet with a slice of whole-grain toast qualifies, as does a bowl of high-fiber cereal topped with fresh fruit and reduced-fat or soy milk, along with a handful of almonds or walnuts.
Try these 4 tips for creating your own energy-boosting breakfast:
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Overnight Oats With Chia Seeds And Berries
“Oats are packed with fiber, vitamins, and minerals that promote good digestion, steady energy, and healthy cholesterol,” says Lexi Endicott, R.D., L.D. of To Taste. Chia seeds add healthy fat, protein, and even more fiber and the berries contributes to your total fruit intake. Overnight oats are great for busy mornings because you can make them the night before and just grab and go when you wake up.
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Ricotta Toast And Berries
Have some leftover ricotta from that lasagna or baked ziti you made the other night? Smear some on some whole grain toast, top with berries and chia seeds, and you’re good to go.
When you have leftover broccoli from last night’s dinner, you might as well throw it into an omelet with cheddar cheese and cubed Canadian bacon.
Rainbow Cottage Cheese Breakfast Bowls
Taste the rainbow with this beautiful breakfast bowl packed with protein-rich cottage cheese and fiber-loaded fresh fruit. Sprinkle on a handful of granola and chia seeds, and youâve got a breakfast thatâs colorful and well-rounded.
Per serving: 387 cal, 9 g fat, 60 g carbs, 21 g protein, 11 g fiber
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What Foods Should I Limit
The main foods that I would recommend limiting in the morning are processed cereals or pastries which contain a lot of added sugars and little nutritional value, as well as breakfast meats such as sausage and bacon which have been shown to increase risk of some cancers when eaten regularly, and which are also high in saturated fats, which increases risk of heart disease.
How To Pull Off A Complete Breakfast Fast
Our favorite breakfast-in-a-hurry recipes are combos of the delicious foods above that don’t require fancy prep. Here are some GH Nutrition Lab go-tos:
- Avocado toast on 1 to 2 slices sprouted grain bread with fresh arugula, two eggs and everything bagel seasoning
- 1 cup unsweetened Greek yogurt with 1/3 cup low-sugar granola and 1/2 cup fresh berries
- 3-egg white omelet with chopped veggies, 2 Tbsp. lite Mexican-Style cheese blend, 1/4 cup salsa and 1/2 sliced avocado
- Chilled overnight chia pudding
- 1 lite whole wheat english muffin with 2 Tbsp. almond butter and 1/2 cup mashed raspberries
- 1/2 to 1 cup cooked oatmeal with 1/2 cup milk of choice, plus 2 to 3 Tbsp. mixed nuts and 1 cup chopped fruit
- 2 frozen 100% whole-grain waffles with 2 tablespoons peanut butter and 1 sliced banana
- 12 to 1 roasted sweet potato with 12 tablespoon nut butter, plus sliced apple, pear or banana
No matter what your peference, incorporate as many of the following ingredients into your breakfasts as possible:
Bananas help you fill up and come in their own portable packaging. Their folate and vitamin B6 aids in the production of serotonin, which can help improve mood and reduce anxiety. The soluble fiber also helps lower cholesterol by removing it from your GI tract and preventing it from moving into your bloodstream . For an extra heart-healthy kick, slice bananas on top of morning oats with a tablespoon of chia seeds or walnuts.
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Healthy Breakfast Ideas For People With Diabetes
Managing your blood sugar levels is an important part of maintaining good health.
This is especially true if you have diabetes. In fact, choosing balanced, nutrient-dense meals and snacks can improve blood sugar regulation, reduce diabetes-related complications, and help you feel your best.
Starting your day with a nourishing breakfast is a smart way to fuel your body and encourage healthy choices at subsequent meals throughout the day (
Overnight Fasting: Good For Weight Control And Easy To Do
Evidence is growing in support of fasting for weight control, weight loss, and better metabolic health.
An overnight fast could look like this: You stop eating before nightfall, somewhere between 5 and 8 pm. Then, you do not eat until 16 hours later, somewhere between 9 am and 12 pm. Only liquids, like water, coffee and tea without sweeteners, seltzer, and even broth are allowed during the fast.
Youve now completed a 16-hour fast, and you slept through most of it! Your meals occur only during an eight-hour period of the day, and you make these healthy meals, with lots of fruits and vegetables, lean protein, healthy fats, legumes, and whole grains. This type of overnight fasting is called circadian rhythm intermittent fasting, and is linked to lower blood sugar and insulin levels, as well as healthy weight loss. Most people who try overnight fasting find this a pretty easy routine to maintain.
Some people do not need to fast this long, and should have a healthy meal before their school or workday.
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What Are The Best Proteins To Have For Breakfast
- Eggs. Eggs are a great option because they are inexpensive and can be eaten in a variety of ways, says Tafur. These can be a great quick breakfast thatâs high in protein and iron.
- Plant-based yogurt. Plant-based yogurt such as Siggiâs can add protein and creaminess to a smoothie or granola bowl and tends to be less processed than dairy-based yogurts, Tafur says.
- Organic chicken sausage. If youâre a meat-eater who still likes to stick to natural ingredients whenever possible, organic chicken sausage is a lean option that can be a great low-fat and low-sodium alternative to pork. Cook and add some fruit to keep the breakfast on the lighter side, says Tafur.
- Nut butter. As long as you donât overdo the servings, nut butters can be a satisfying way to get a healthy dose of good fat and protein. You may be most familiar with peanut and almond butters, but Tafur also recommends trying pecan butter with a plant-based yogurt or mixed into smoothies.
- Seitan. If youâre vegetarian or vegan, this meat alternative can add a chewy, sausage-like texture to savory egg scrambles or omelets. It can be found at most grocery stores, says Tafur.
