Advertising
Advertising

10 Recipes That Nutritionists Recommend for Breakfast

10 Recipes That Nutritionists Recommend for Breakfast

If there’s one thing nutrition experts agree on, it’s this: Eating balanced meals is essential for optimal health.

Breakfast means something different for everyone: It might be the first thing you eat when you wake up, or it might be your mid-morning break. It doesn’t matter when or where you eat it, what matters is that you do. If you can eat a healthy meal for breakfast instead of a granola bar on the way to work, even better.

Here are 10 breakfast recipes nutrition experts would love to see on your personal menu this week, and why.

1. Cinnamon-apple Steel Cut Oatmeal

LH6.2

    Not a morning person? This breakfast recipe is for you. Not only is it made with fresh ingredients and full of natural cinnamon flavor, but you can also make it the night before so it’s all ready to go when you wake up. You could be eating breakfast before the coffee’s even done, and it’s completely healthy.

    Advertising

    2. Spinach and Feta Quiche

    LH6.3

      Not a huge fan of vegetables? Try this recipe. Spinach is the ideal vegetable if you don’t like the taste of most vegetables, because it’s easy to incorporate into recipes so you can still reap its benefits without having to taste it. Who doesn’t love eggs and cheese, even with a little spinach mixed in?

      3. Bagel with Homemade Hummus

      LH6.4

        When you’re pressed for time, it’s tempting to just skip breakfast at home and zip through the nearest drive-thru to grab a bagel loaded with cream cheese. It takes two minutes to throw a bagel in the toaster, and with a little homemade hummus spread on top, you’re in for a delicious surprise. Chickpeas have all kinds of hidden health benefits, and making your own hummus requires a food processor and very minimal knowledge of how to cook things.

        4. Homemade Biscuits

        Advertising

        LH6.5

          Biscuits and…well, anything you want! Baking your own biscuits means you’re not limited to whatever your favorite restaurant might automatically pair with them. Make your own gravy, or spread a little butter or jelly on top for great flavor (without so many added calories).

          5. Plain Greek Yogurt with Granola and Fresh Fruit

          LH6.10

            Maybe you’re not a big breakfast eater. That’s okay: plain yogurt with fresh add-ins still counts. Starting with plain Greek yogurt gives you a blank culinary canvas to pair with whatever you want. Add fruit for a healthy sugar boost and granola for a little extra crunch.

            6. Egg White Omelet with Spinach

            LH6.9

              Bored with your basic omelet? Try whisking up an egg white omelet for a subtle yet delicious change in your dietary morning routine. If you’re worried about too much cholesterol and want a lower-calorie option, skipping the egg yolk is this recipe’s claim to fame. It tastes good, too.

              Advertising

              7. Peanut Butter Banana Flax Smoothie

              LH6.8

                Sometimes it’s still okay to drink your calories, especially if you choose something that has protein and naturally-occurring sugar instead of a lot of artificial ingredients. Making a smoothie with banana and peanut butter is the perfect to-go breakfast if you’re a little short on time. This recipe will also keep you full until lunch, improving your concentration throughout the rest of your morning.

                8. Fruit Salad

                LH6.7

                  There aren’t any fancy techniques to mastering a quick, fresh fruit salad to start your day off right. Simply scoop two cups worth of cottage cheese into a bowl and mix in your favorite fresh fruit (blueberries and strawberries work, but feel free to experiment with flavors). Carbohydrates, the sugars each of these ingredients contain, will keep you going even on a Monday.

                  9. Oatmeal Pancakes

                  Advertising

                  LH6.6

                    Can’t decide whether you want oatmeal or pancakes for breakfast? Problem solved. Oatmeal pancakes taste good, but they’re also good for you. Oatmeal gives you an energy boost to get you through the morning and has been proven to promote good heart health.

                    10. Breakfast Tortilla

                    LH6.11

                      Feeling creative this morning? This recipe takes everything you love about breakfast and tosses it all into one pan. You’ll pack in the protein after just 15 minutes of preparation. Once again, the fresh ingredients will leave you feeling filled (and fulfilled) without dedicating your entire morning to the kitchen.

                      Eating healthy isn’t just about the food itself: it’s about enjoying what you eat, and making time to prepare meals with as many fresh ingredients as possible as often as you can. Nutrition experts want you to eat well, but they want you to be happy while doing it, too.

                      Enjoy your breakfast!

                      Featured photo credit: regan76 via flickr.com

                      More by this author

                      Latest Scientific Research Shows That Coffee Is Actually Good For Your Brain 20 Creative Ways to Introduce Yourself Meal Prep For The Week Science Reveals The Truth Behind 15 Common Food Myths Cereal and Grains Are The Secret To A Long And Healthy Life, Science Says

                      Trending in Food and Drink

                      1 What Drinking Coffee Does to You 2 20 Health Benefits of Coffee (And How to Get the Maximum Benefits of It) 3 The Ultimate Coffee Guide For Energy Boost 4 Latest Scientific Research Shows That Coffee Is Actually Good For Your Brain 5 Science Says Coffee Naps Are Better Than Coffee Or Nap Alone

                      Read Next

                      Advertising
                      Advertising
                      Advertising

                      Last Updated on January 11, 2021

                      11 Hidden Benefits of Using Oil Diffusers

                      11 Hidden Benefits of Using Oil Diffusers

                      Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

                      Read on for 11 hidden benefits of using oil diffusers.

                      1. Safe Scents That Make Sense

                      Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

                      Advertising

                      2. Stress Relief

                      Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

                      3. Improved Sleep

                      Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

                      4. Appetite Control

                      Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

                      Advertising

                      5. Bacteria and Mold Killing

                      When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

                      6. Decongestion and Mucus Control

                      Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

                      7. Mosquito Repellant

                      Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

                      Advertising

                      8. Pain Relief

                      While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

                      9. The New Anti-Viral

                      Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

                      10. Improved Cognitive Function

                      Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

                      Advertising

                      11. Money Saving

                      With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

                      Featured photo credit: Jopeel Quimpo via unsplash.com

                      Read Next