Four Recipes for a Quick and Healthy Breakfast

26 December, 2019
Consuming fruits and vegetables for breakfast is very healthy. Fortunately, you can include fast recipes that will only take you a few minutes to make. Take note!

A quick and healthy breakfast is a powerful guarantee that you’ll start the day on the right foot. This isn’t only because it allows you to be more active, but because it allows you to be more agile, even in tasks that require more mental effort.

Since we often don’t have very much time these days, we must take advantage of it as much as possible. Therefore, we recommend that you opt for a healthy breakfast despite the rush. There are many recipes that you can easily prepare in a short time that you can take advantage of daily. Take note!

A quick and healthy breakfast that’s accessible to all

Contrary to what most people tend to think, having a good breakfast provides multiple benefits in the short, medium, and long term. According to a publication by Rush University Medical Center, breakfast supports metabolism and helps to have a lower BMI.

For this reason, it’s necessary to learn to nourish ourselves properly, regardless of how much time you have to prepare it. Here are some good options.

1. Banana pancakes

A healthy breakfast of banana pancakes.

Bananas are a great energy source, which is very useful to start the day. According to a study published in Food Chemistry, this food contains vitamins A, B, C, and D, magnesium, folic acid, and other components that benefit health.

Ingredients

  • 2 medium-sized, ripe bananas (240 gr)
  • Ground cinnamon to taste
  • 2 eggs (126 gr)

Preparation

  • First of all, peel the bananas and use a fork to mash them into a puree.
  • Add the ground cinnamon to taste.
  • Then, beat the eggs and add them to the banana puree and cinnamon.
  • Stir to mix everything together.
  • Place two drops of oil in a medium skillet and pour the mixture to form a medium-thick layer.
  • Let the pancake cook for three minutes and flip it.
  • Finally, serve and add a few drops of honey or maple syrup or agave syrup if you wish.

Also see: 6 Easy and Unique Ways to Use Bananas

2. Yogurt with strawberries

Yogurt is rich in calcium, magnesium, and phosphorus. According to a study published in Advances in Nutrition, this food is an ideal ally for combating all kinds of harmful bacteria that are found in the digestive system. It helps stabilize the intestinal flora, helps control cholesterol and, in general, strengthens the immune system.

Now, if you combine this fabulous food with natural fruits in one breakfast, the result is a breakfast with a high nutritional value and can even be rich in antioxidants. For the next recipe, we’ll combine plain yogurt with fresh strawberries.

According to data published in Food & Function, strawberries are delicious fruits that give us a good dose of vitamin C, magnesium, potassium and folic acid.

Ingredients

  • A spoonful of powdered milk (17 gr)
  • Sugar to taste
  • A cup of plain (or Greek) yogurt
  • 1 cup of strawberries (200 gr)

Preparation

  • Cut the fresh strawberries into small slices.
  • Serve the natural yogurt in a cup and add the spoonful of milk powder and the amount of sugar you want.
  • Add the strawberries and mix all the ingredients with a spoon, and you’re done. It’s so easy to make this healthy breakfast!

3. Spinach omelet

A breakfast with spinach.

Spinach has endless nutritional qualities that make it an ideal food for breakfast. According to information published in Food & Function, it has anti-inflammatory properties and it’s a source of vitamins A, C, and K, phytochemicals, and bioactives that promote health.

Ingredients

  • 2 tablespoons of grated cheese (30 gr)
  • 1 tablespoon of olive oil (15 gr)
  • 3 eggs (105 gr)
  • 1 onion (100 gr)
  • Salt and pepper to taste
  • A cup of spinach (180 gr)

Preparation

  • Grate the onion and sauté it in a pan.
  • Add the spinach and let cook for 10 minutes.
  • Beat the eggs and add the salt and pepper to taste.
  • In a bowl, mix the eggs with the spinach and the onion, and add the grated cheese.
  • Heat a little olive oil in a pan and pour the mixture in.
  • Let it simmer, cover the pan and flip the omelet when it’s dry on one side.

We recommend you to read: 5 Healthy Spinach Recipes to Enjoy Every Day

4. Avocado and egg sandwich

An avocado and egg sandwich.

Besides being delicious, avocados have a high nutritional value. As this text published in Critical Reviews in Food Science and Nutrition, it’s a fruit rich in all kinds of nutrients. From folic acid, potassium, magnesium, iron, and copper to vitamins B, C, D, E, and K. Without a doubt, it’ll do your body a lot of good if you include it in your breakfast.

It’s also a very useful fruit for controlling cholesterol levels because it contains oleic acid. In addition, according to this same text, it can help control weight and healthy aging.

Ingredients

  • 1 tablespoon of olive oil (15 gr)
  • 2 slices of whole wheat bread
  • Salt and pepper to taste
  • 1 avocado (200 gr)
  • 2 eggs (60 gr)

Preparation

  • Using a fork, mash the avocado and spread it on the bread.
  • Stir the eggs and add salt and pepper to taste.
  • Cook the eggs in the olive oil and stir until they’re cooked.
  • Once the eggs are ready, place them on the avocado bread and enjoy.

Still haven’t tried these healthy breakfast options? As you can see, they suggest the use of ingredients whose benefits are supported by various studies. Dare to try them out and start the day in the best way!

  • Singh, B., Singh, J. P., Kaur, A., & Singh, N. (2016, September 1). Bioactive compounds in banana and their associated health benefits – A review. Food Chemistry. Elsevier Ltd. https://doi.org/10.1016/j.foodchem.2016.03.033
  • Fernandez MA, Marette A. Potential Health Benefits of Combining Yogurt and Fruits Based on Their Probiotic and Prebiotic Properties. Adv Nutr. 2017;8(1):155S–164S. Published 2017 Jan 17. doi:10.3945/an.115.011114
  • Giampieri, F., Forbes-Hernandez, T. Y., Gasparrini, M., Alvarez-Suarez, J. M., Afrin, S., Bompadre, S., … Battino, M. (2015). Strawberry as a health promoter: An evidence based review. Food and Function6(5), 1386–1398. https://doi.org/10.1039/c5fo00147a
  • Roberts, J. L., & Moreau, R. (2016, August 1). Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives. Food and Function. Royal Society of Chemistry. https://doi.org/10.1039/c6fo00051g
  • Dreher, M. L., & Davenport, A. J. (2013). Hass Avocado Composition and Potential Health Effects. Critical Reviews in Food Science and Nutrition53(7), 738–750. https://doi.org/10.1080/10408398.2011.556759