For years you’ve heard nutritionists tout the benefits of eating breakfast: Research shows that enjoying a healthy breakfast packed with protein can help you stay satisfied for longer, concentrate better and avoid overeating later in the day.
Even so, studies show that half of us skip breakfast, while nearly a third of us grab something less than healthy on the way to work. While a pastry and a coffee might be quick and easy, chowing down on a breakfast high in sugar and low on protein can add tons of extra calories to your day – which is not helpful if you’re trying to lose weight for the summer months!
On the other hand, these tasty, speedy and healthy breakfast recipes are easy to prepare, will boost your energy levels and can keep you full until lunch. You can prep them in minutes before you head out the door, and save some extra time cleaning up by tossing bowls and plates into the dishwasher with a Cascade Platinum ActionPac – you won’t even have to rinse first!
Sunshine Smoothie Bowl
How to make it: Blend a banana, 2 tablespoons of oats, ½ cup of fat-free Greek yogurt, a handful of pineapple chunks and a handful of spinach. Serve in a bowl straight from the blender. Top with 1 teaspoon of coconut flakes, 1 teaspoon of dried cranberries and the segments of one clementine.
Why it’s great: This smoothie bowl is packed with antioxidants thanks to all the fruit and vegetables, plus protein from the yogurt and healthy fats courtesy of the coconut. Spooning it from a bowl rather than slurping through a straw will help you eat it slowly so your brain actually registers when you’re full. Finally, you won’t need added sugar because the fruit provides lots of healthy sweetness.
Almond Butter Rye Toast with Banana and Blueberries
How to make it: Lightly toast the rye bread and top with almond butter, sliced bananas and blueberries.
Why it’s great: Rye bread is less likely to make you feel bloated than white or whole wheat bread, and it’s full of filling fibre to boost your digestion and keep you satisfied all morning. Almond butter has a low glycemic index, so it won’t cause your blood sugar to spike and then drop later – a big cause of hunger pangs. Plus, almonds boast beneficial fats for hair and skin, while the fruits provide antioxidants, vitamins and minerals.
Tip: Healthy breakfasts and healthy digestion go together like bananas and blueberries. To aid in your digestive health, take Align probiotic supplement, which fortifies your digestive system with healthy bacteria 24/7.*§
Overnight Oats with Berries
How to make it: Before bed, stir together ¼ cup of rolled oats, 6 tablespoons of apple juice, a dollop of Greek yogurt, 1 teaspoon of vanilla extract, half a grated apple, a sprinkle of cinnamon, a tablespoon of chia seeds and a handful of fresh or frozen berries. Refrigerate overnight.
Why it’s great: Besides the fact that breakfast will be ready as soon as you wake up, this dish provides nourishing fats and protein from the chia seeds and yogurt. Add in calcium, vitamins, minerals and antioxidants, plus fibre to keep you full, and it’s an ideal way to start your day.
Tip: Make this breakfast portable by preparing it in a Mason jar with a lid. Pop it in your lunch box with a Bounty Quilted napkin, and grab it as you head out the door!
Hard-Boiled Egg and Smashed Avocado on Sourdough
How to make it: Lightly toast a slice of sourdough bread, top with half an avocado mashed with a fork, a sprinkle of pepper and/or chilli flakes (if you like a kick!) and two hard-boiled eggs. If you make a batch of hard-boiled eggs on Sunday night, they’ll last the whole week.
Why it’s great: Sourdough is easy for the body to digest compared to other breads, and the eggs provide a helping of filling protein. Avocado adds those good fats, and if you add chilli flakes your metabolism will benefit from a little lift. Plus it's an overall delicious breakfast!
Soft-Boiled Eggs and Asparagus Tips
How to make it: Soft boil two eggs by adding them to a pan of already boiling water for 5 minutes. Meanwhile, grill six asparagus tips (snap them where they naturally break) in a griddle pan until they have charred lines. Pop the eggs in cups, slice off the top and dip in the tips. Add a slice of wholegrain, lightly buttered bread to complete the meal.
Why it’s great: Eggs offer feel-full protein and vitamin D for strong, healthy bones, not to mention omega 3 fatty acids for healthy skin, hair and hearts! Asparagus is rich in vitamin K for healthy blood, too.
What’s your go-to healthy breakfast? Share your favourite breakfast recipes with the P&G everyday community in the comments section!
§Fortifies your digestive system 24/7 with continued daily use.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.