Wednesday, 24 May 2017

10 healthy breakfasts that still taste great

10 healthy breakfasts that still taste great

A fried english breakfast is a British tradition and it tastes amazing - but is it good for you? Hell no! Whilst I love a bit of grease in my breakfast now and again I try to limit how much fat I put into my diet. You don't have to scrimp on taste  when you have a healthy breakfast- here's some ideas on some recipes you can try.

Banana, peanut butter and chia seed toast
When I was a kid my mum always  used to give me banana sandwiches. Peanut butter, bananas and chia seeds on toast is a healthy twist on the idea, perfect for getting your energy boost for the day ahead.
Why it's good for you

  • Peanut butter is great for adding protein and potassium into your diet which lower the risk of high blood pressure, stroke and  heart disease. It's also great for your bowel as it contains healthy fats and magnesium to fortify your bones and muscles. 
  • Chia seeds are a fabulous source of Omega-3 fatty acids.


berry and yoghurt smoothie healthy breakfast

Berry and yoghurt smoothie
I bet if you've got a sweet tooth you love milkshakes. I prefer my milkshakes thin - Patisserie Valerie make the best in the world - if you haven't tried them you need to! The berry and yoghurt smoothie is similar to a milkshake, only without the unhealthiness you attribute to ice cream. Blend strawberries, blueberries and banana with milk, juice or coconut water. A great way to enjoy this treat is to freeze it and drink it as it thaws the next morning.
Why it's good for you

  • Strawberries are a fabulous source of Vitamin C and K and provide a lot of fibre, folic acid, manganese and potassium. 
  • Blueberries contain phenol like antioxidants such as pterostilbene and resveratrol. They also contain Vitamin K and Vitamin C. 
  • Bananas are packed full of pectin which is a soluble dietary fibre and detoxifying agent.  They also contain prebiotics that encourage the growth of healthy bacteria in the bowel. You'll also be bound to get your potassium fix with bananas, by incorporating them into your diet you have a 27% lower risk of getting heart disease. 

Quinoa fruit salad
Fruit salads are great and they taste fabulous but eating the same thing can get boring. Why not spice your fruit salad up by adding a sprinkle of quinoa. toss it all over your salad to ensure it's evenly distributed and then enjoy.
Why it's good for you

  • Quinoa is a fantastic source of protein as it contains more essential amino acids then any other grain.

Quinoa and chia porridge
Like porridge but not keen on the high sugar content of a lot of branded  products? Quinoa provides a great spin on traditional porridge - and it contains lysine a amino acid a lot of traditional grains lack. You can cook it in milk and add chia seeds, spices and fruit to add a little variety to the taste.
Why it's good for you

  • Lysine is essential for tissue growth and repair - and as so many other fruits lack it, it's a fantastic ingredient to incorporate into your diet. 


avocado toast with egg healthy breakfast

Avocado toast with egg
Runny eggs on toast with a steaming hot cup of tea is my idea of the perfect chilled out Sunday morning. You can make it a little healthier - and add a extra texture by using avocado. Simply break up the avocado, spread it on wholegrain toast and then place two sunny side eggs on top. Alternatively you can scramble your eggs for a bit of variation.
Why it's good for you

  • Avocados are one of the best foods you could eat - they're packed full with nearly 20 vitamins and minerals. It's also full of monounsaturated fatty acids.
  • Eggs are not just tasty they're really good for you too. A large egg is only around 77 calories, contains 5 grams of fat, 6 grams of protein and all 9 essential amino acids. It's also rich in iron, phosphorous, selenium and Vitamins A, B12, B2 and B5. Your mum gave you all those boiled eggs for a reason when you were growing up!

Sausage surprise
You may think you have to give up all your favourite foods when you're eating healthily but that's simply not true. The egg, cheese (camembert is great as it's low fat) and sausage  casserole is a healthy alternative to a old favourite. Simply layer vegetables, sausage and cheese in a crock pot then top with a mixture of eggs and cream. Put it in your slow cooker overnight and you'll wake up to a house that smells ah-mazing.
Why it's good for you

  • The sausages aren't fried so you won't be incorporating unnecessarily grease into your diet
  • Sausages are not all doom and gloom as they contain 11g of protein. It'll also stop you getting ill as processed pork is packed full of selenium, a micronutrient and essential component of your thyroid gland.


egg breakfast muffin healthy breakfast

Egg breakfast muffin
Muffins taste fabulous but they're full of sugar - till now. These egg breakfast muffins taste amazing but they're not packed full of sugar so they're super good for you. Simply blend eggs with spinach, bacon and cheese before pouring into muffin tins. Bake for 15 minutes and enjoy straight away or save for later. Can be enjoyed hot or cold.
Why it's good for you

  • Spinach is great as it's low in fat and even lower in cholesterol. You'll also find protein, fibre, vitamins A, C, E and K in addition to niacin and  zinc. 
  • Cheese is packed full of calcium which is great for healthy bones. It's also got a lot of Vitamin D to help your body absorb the calcium, folic acid, zinc, phosphorus and Vitamins A, B2, B12 and K2. Make sure you try to avoid too much of the fatty stuff though (cough* cheddar *cough*)

Healthy breakfast sandwich
If you've been craving a fried breakfast I have the perfect solution for you. The healthy breakfast sandwich allows you to enjoy a fried egg on toast- you can making frying a lot healthier by using sunflower oil which contains heart-healthy unsaturated fats. Place arugula into the pan and pour over lemon juice before frying your eggs with a dash of salt and pepper. Place on top of wholemeal toast layered wiht mozzarella and sprinkle with a touch of Feta cheese.
Why it's good for you

  • Feta cheese is only 74 calories but contains 4 grams of protein. You'll also find a lot of key vitamins and minerals.
  • Mozzarella contains a large amount of phosphorus which helps your body to absorb calcium from foods. It also helps to assist digestions and the proper function of your kidneys.


peanut butter and banana smoothie healthy breakfasts

Peanut butter and banana smoothie
You've probably tried  peanut butter with bananas but what about mixed into a smoothie? The smoothie certainly provides a unique twist on a traditional recipe - it's always good to try new things right! Blend together frozen bananas, peanut butter, almond milk, greek yoghurt, honey and some ice.
Why it's good for you

  • The smoothie will give you a natural sugar kick so you won't have to resort to your stash of kitkats or twix for a mid morning boost.
  • Greek yoghurt is full of probiotic cultures and is lower in lactose then traditional yoghurts. It contains a lot of calcium, potassium, protein, zinc and Vitamins B6 and B12 so you'll certainly feel healthier for eating it.

Baked bean and sweet potato burrito
Who would've thought you could be eating a burrito first thing in the morning! The burrito gives you all the taste of a breakfast wrap with much healthier content. Fry eggs with tomatoes, mushrooms and red onions in a pan filled with sunflower oil. Cook your sweet potatoes separately and then add to your burrito. Make sure you use whole wheat tortillas as you'll avoid unnecessarily calories.
Why it's good for you

  • Whole wheat tortillas are fully of healthy carbohydrates and are high in fibre.
  • Mushrooms contains a lot of selenium which is great for a healthy bladder.  They also contain a lot of Vitamin D
  • Sweet potatoes are a lot healthier then traditional potatoes and still taste great. They contain a lot of beta-carotene which is a fabulous source of Vitamin A,  Vitamin C, manganese, copper, pantothenic acid and Vitamin B6. Other benefits include a source of potassium, the dietary fibre niacin, Vitamin B1, Vitamin B2 and phosphorus, a real all rounder!


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