Every day, a nutritious breakfast does not need a lot of time or effort. All you have to do is go to the grocery shop every week and load up on healthy foods. Then, each morning, spend a few minutes putting everything together. These small adjustments to your shopping and morning routines can help you build a lifetime of good eating habits.
A preventive cardiology dietitian, shares five delicious, substantial, and heart-healthy breakfast alternatives that take less than 10 minutes to make.
You won’t miss a beat in your hectic day if you consume them at home or on the move. Each has carbs, protein, and fat to guarantee you have a filling, well-balanced breakfast that will keep you going all morning.
Creamy, crunchy oatmeal
In a microwave-safe dish, measure 12 cup dried old-fashioned or steel cut oats oatmeal (quick cook or instant versions are okay if you need to save more time). Stir in just enough water to cover the oats. Microwave on high for 212 to 3 minutes, or until well cooked. Fresh fruit or a splash of vanilla essence can be added for a sweeter flavour. Provide chopped nuts and/or seeds like chia or ground flaxseed to this complex carbohydrate-rich breakfast to add protein and healthy fat.
Soaking oatmeal overnight or for as little as 30 minutes in the morning is another option. Start with 12 cup of your preferred oats and 12 cup of water or milk. Combine all ingredients in a mixing bowl and set aside to soak. (Original oats must be soaked overnight; quick oats just need to be soaked for 30 minutes.) If preferred, eat cold or heated in the microwave.
Egg and cheese English muffin
Have you ever tried to cook an egg in the microwave? It’s quick and doesn’t require any grease, unlike frying an egg in a pan. In a microwave-safe bowl, whisk one big egg (for added fibre, add chopped veggies like peppers, onions, tomatoes, or mushrooms) and microwave on high for 45 to 55 seconds until hard. Place the cooked egg on a whole-wheat English muffin slice and top with additions like sliced avocado, tomato, onion, a piece of low-fat cheese, or salsa for more flavour. Serve with a cup of fresh fruit and the remaining half of an English muffin.
On one toasted or untoasted sprouted grain bread (or waffle), spread a spoonful of natural almond butter, and on the other, a tablespoon of fruit preserves or sliced banana. To construct a sandwich, sandwich the two pieces together. Enjoy with an 8-ounce glass of skim, 1 percent, soy, or almond milk of your choice.
Cereal a go-go
Prepare single-serving sandwich baggies with your favourite low-sugar, high-fiber (at least 3 grammes of fibre) cereal, nuts, seeds, and dried fruit for a fast on-the-go lunch. Making your own mix lets you to tailor it to your preferences and switch it up on a daily basis. Have you run out of time to build your own? Use a single-serving trail mix that has been pre-packaged.